Best Foods For Control Blood Sugar
Whether you’re managing type 2 diabetes, dealing with insulin resistance, or just trying to optimize your health in general, stabilizing your blood sugar is important.
Maintaining stable blood sugar isn’t just for those with certain health conditions. It can benefit everyone.
When your blood sugar remains steady, you experience minimal glycemic variability, meaning no dramatic spikes and crashes throughout the day.
Benefits of stable blood sugar
The advantages of reducing glycemic variability are both immediate and long-lasting. In the short term, you’ll notice stable energy levels, stable mood, and fewer cravings.
Looking ahead, stability can contribute to a reduction in your risk for type 2 diabetes, Alzheimer’s, heart disease, and more.
The number one factor that impacts our blood glucose is the food we eat, and that’s what we’re going to be focusing on today. So here are Nine foods that you can eat to help maintain stable blood sugar.
9 Best Foods For Control Blood Sugar
1. Avocados
Coming in at number nine, we have avocados. This low carb, high fat fruit is a blood sugar superstar With most of their carbohydrate content coming from fiber, they won’t cause a blood sugar spike.
And even better, because of the fat and fiber they contain, when you eat them with foods that would typically increase your blood sugar dramatically, the spike is less significant.
2. Whole Eggs
At number eight, we have whole eggs. Eating the whole egg is critical if you have any blood sugar dysregulation. The family yokes helps to avoid blood sugar spikes that are associated with lean protein.
For someone who is metabolically healthy, they can consume lean protein, and that’s not going to be turned to glucose.
They’re not going to see a blood sugar spike. But for anyone who has any level of insulin resistance, if you consume lean protein without enough added fat, some of this protein will be converted to glucose, and you’re going to see a rise.
But that can be avoided if you eat enough fat, which is why eating the whole egg is important.
3. Wild salmon
Taking the seventh spot is wild salmon Which is High in fat and rich in potassium, Salmon is a great choice for helping to keep your blood sugar stable.
But there are some concerns when it comes to buying salmon, especially in Australia. The vast majority of salmon that’s available for purchase is farmed.
And this goes for any salmon that says it’s from Australia, that says it’s from Tasmania, because we don’t have the climate here for salmon to live naturally.
Anything that’s labeled as Australian salmon, it’s coming from a farm. And this is important because farmed salmon is vastly different from wild caught.
Not only does it contain less anti-inflammatory omega-3s and more inflammatory omega-6s, but it’s also filled with more toxins.
Farmed salmon is eight times higher in polychlorinated bifenols or PCBs, which are highly toxic industrial compounds.
Babies and children who are exposed to PCBs for prolonged periods of time suffer developmental and neurological problems, and these compounds are harmful to adults as as well.
Now, the reason that farmed salmon is so much higher in these toxins than wild caught salmon is because of the environments they’re raised in. These fish farms are unsanitary and over capacitated.
This is because sea Seafood agriculture doesn’t have as many restrictions on animal treatment as land animal agriculture does and this is why it’s really important to buy wild caught salmon, which is much lower in PCBs.
4. Grass-fed butter
Moving on at number 6, we have grass-fed butter. Packed with fat-soluble vitamins, butter has no impact on our blood sugar.
Plus, the MCTs in it can promote efficient fat metabolism, making it beneficial for insulin resistance and diabetes as well.
5. Olives
Coming in at number 5, we have olives. Similar to avocados, these fatty fruits are low in carbs and high in fiber.
They are an excellent option if you absolutely need a snack in between meals. They won’t cause a blood sugar spike, and if you pair them with foods that will, they can help to minimize their impact.
6. Macadamia nuts
At number 4, we have my favorite type of nut, macadamian nuts. Low in carbs and high in healthy monounsaturated fat, they won’t cause a blood sugar spike at all.
Just make sure to opt for them dry, roast or raw. Don’t get them roast in vegetable oil. Avoid vegetable oils at all costs.
7. Pickles
Securing the third spot on our list is pickles. Now, pickles are an interesting one because of the vinegar they contain.
Vinegar has actually been shown to improve the insulin sensitivity of our cells and lower blood sugar spikes.
So consuming pickles or drinking pickle juice, just make sure there’s no added sugar in it before you eat something that’s higher in carbohydrates, can also help to lower blood sugar spikes from those foods.
8. Mushrooms
Coming in at number two, we have mushrooms. They are low in carbs, high in fiber. Again, won’t cause a blood sugar spike. They’re versatile, they’re delicious. What’s not to love?
9. Cheese
And in the number one spot, we have cheese. And I put this in the number one spot for a for different reasons. First of all, it is obviously low in carbohydrates and higher in fat and protein.
These macros vary a little bit depending on whether it’s a hard or soft cheese, whether it’s aged or fresh.
But generally, all cheeses are great. To go along with that, there are just so many different cheeses to choose from.
It is so versatile You can add it to just about any meal it is really great for blood sugar. Those are the top nine foods for better blood sugar control.