It’s not just diabetics who should care about blood sugar levels. Keeping your blood sugar levels stable is essential for our wellbeing. It’s also important for our long term health (that includes maintaining a healthy weight). If you’ve ever had an afternoon hitting the chocolate, ice cream and cookies, you’ll know first hand that buzz you get immediately after, as your blood sugar spikes. And you’ll remember that awful, sluggish dip you feel once that blood sugar comes tumbling down again.
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A balanced, healthy diet is the best way to help keep those blood sugar levels stable. However, there are also a few surprising foods out there which do a great job of giving you a helping hand. Here are 5 of the best foods for helping keeping your blood sugar stable.
A high intake of fruit, especially if it’s cooked down or in dried form, can have high levels of sugar and will spike your blood sugar levels. Berries, however, are the exception. And berries are one of the best fruits you can pick for blood sugar stability. This study found that some people who added blueberries to their diet reported an improvement in their insulin sensitivity. Strawberries, raspberries and blackberries are also delicious alternatives with similar benefits.
Garlic is an oft-cited super food with a whole variety of health benefits. There have been a few studies carried out into the effects of garlic on blood sugar, and some evidence that eating garlic can help reduce your blood sugar levels. Eating a Mediterranean diet is a great way to ensure you get plenty of garlic into your meals on a weekly basis.
Yogurt is a good, healthy source of protein that won’t send your glucose levels skyrocketing. It has even been cited as a good addition to a diet if you want to prevent yourself developing type 2 diabetes. If you choose yogurt, make sure you pick plain varieties such as a good quality greek yogurt. Avoid those with added sugar or sweeteners. If you need some sweetness, add a handful of berries instead.
Apple Cider Vinegar
Apple cider vinegar is a great way to help stabilise your blood sugar levels. Studies have shown that it can help patients with type 2 diabetes. And there is evidence it can help improve insulin sensitivity. You can include apple cider vinegar in a salad dressing. Or mix a tablespoon into a glass of tepid water and drink before bedtime to help lower your blood sugar.
A great source of protein and high in omega 3, oily fish such as salmon is a must for any balanced diet. Scientists have carried out some research on women. They discovered some women improved their insulin sensitivity by incorporating salmon into their diet. Bake it wrapped in foil with some lemon, seasoning and fresh herbs for an easy evening meal.
Getting This Food Into Your Diet
The best way to ensure you’re getting healthy food into your diet on a weekly basis is by planning ahead and discovering some go-to recipes. Use a meal planning app for your phone and sit down every Sunday to decide what meals you’re going to cook that week. And if you’re not into cooking, now’s the time to get started by investing in some proper cookware and quality ingredients. Village Bakery is a good starting point if you’re new to the cooking world and want some recipes and kit that will help you get started.
What To Read Next
Get cooking! Here’s a great, easy lunchtime recipe that will keep your blood sugar nice and stable for the afternoon: Courgette ribbons, feta and mint flatbread