Who doesn’t love a sweet treat? Whether it’s that giant glass of sweet tea after a long day of work or an extra slice of pie at the cookout, indulging in something sugary sparks joy for many of us. While all things are good in moderation, it has become easier to overdo it with sugar, and our health is paying the price.
While those diagnosed with diabetes must monitor their blood sugar levels, this is a number we should all keep an eye on. Too much sugar regularly can lead to Type 2 diabetes and other health problems. Spikes in blood sugar levels eventually lead to high blood pressure. When we aren’t aware of how much sugar we consume (read those food labels!), it can be deadly for anyone.
Fortunately, some superfoods counteract the effects of sugar and help to level out blood sugar levels. These are foods that all of us need to include in our regular diets for long-term health and well-being. See which of these items you already have in your kitchen and which to add to your weekly grocery list below.
Rich in fiber and antioxidants, blueberries have been linked to stabilizing blood sugar levels. Many people diagnosed with diabetes might be reading this and thinking, “fruit has natural sugars, can’t have that!” This advice is often given, but incorrect. Naturally occurring sugar in fruit is not the same as added sugar in Little Debbie’s treats – your body recognizes the difference. Don’t be afraid to reach for a cup of blueberries. Enjoy the sweetness and the many amazing benefits!
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Lentils support blood sugar regulation thanks to their low glycemic index (GI) and high fiber content. By slowing the digestion of carbohydrates, they help prevent sudden spikes in blood glucose levels. As a bonus, lentils are rich in protein and magnesium, both of which play a role in managing blood sugar levels.
Ah, kale. The superfood of all superfoods. Kale aids in blood sugar regulation thanks to its high fiber content and beneficial compounds like flavonoids. Research indicates that eating kale with high-carbohydrate meals can help lower blood sugar spikes after meals. This, in addition to a big dose of key vitamins and heart-healthy qualities, makes kale a big part of all of our daily diets.
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Almonds can help promote satiety, or feeling full, which may reduce calorie consumption and support better weight management, a huge benefit for those with prediabetes or Type 2 diabetes. Eating almonds before meals can help minimize post-meal blood sugar spikes by slowing the absorption of glucose from carbohydrates. Enjoy this snack in moderation as almonds can be quite calorie-dense!
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Fish like salmon, mackerel, and sardines aid in blood sugar regulation thanks to their rich omega-3 fatty acid content. Omega-3s help reduce inflammation, enhance insulin sensitivity, and protect blood vessels. Additionally, these fish provide a good source of protein, which helps to stabilize blood sugar levels.
Overall, it is crucial to stock up on low-GI foods packed with fiber, antioxidants, vitamins, and protein to regulate your blood sugar. You can still eat well while being health-conscious!
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