Looking to keep your blood sugar levels stable? It’s not just about avoiding sugary snacks; including the right foods in your diet plays a crucial role. Eating these foods can help regulate your blood sugar, prevent spikes and crashes, and keep your energy levels steady.
Luckily, there are several delicious and healthy foods that can make a significant difference in maintaining balanced blood sugar levels.
To find out about seven foods you can add to your daily diet for blood sugar-stabilization, we checked in with Joanna Wen, a certified health coach and founder of Spices & Greens; Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym; Krutika Nanavati, RDN; Dr. Sarah Bonza; and Lisa Andrews, registered dietitian nutritionist at the BodybuildingReviews. They revealed that some of the best options are walnuts, cashews, Greek yogurt, and more. Read on to discover all seven!
1. Berry and avocado smoothie
This smoothie typically combines antioxidant-rich berries such as strawberries, blueberries, or raspberries with creamy avocado and a liquid base like almond milk or coconut water. Berries are low in sugar and high in fiber, which helps slow down the absorption of sugars into the bloodstream and promotes stable blood sugar levels. Avocado adds healthy fats and a creamy texture, further contributing to blood sugar regulation.
Dr. Huffman adds that "berries are low-glycemic and high in antioxidants, while avocado is rich in good fats and fiber. When combined with a smoothie dessert, it’s a better way to stabilize blood sugar levels."
2. Goji Berries
Goji berries, often hailed as a superfood, can play a beneficial role in managing cravings and supporting weight loss. These small, red berries are rich in antioxidants, vitamins, and minerals.
Wen says, "These nutrient-dense berries are packed with vitamins, minerals, and antioxidants, making them a great choice for satisfying sweet cravings without derailing weight loss efforts.
Goji berries are low in calories and high in fiber, which can help keep you feeling full and prevent overeating." She further notes that "they’ve been found to help regulate your blood sugar level, which can prevent the blood sugar spikes that lead to fat storage."
3. Greek Yogurt
The combination of protein and fat in Greek yogurt slows down the digestion and absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream. This steady release helps in avoiding blood sugar spikes, supporting stable energy levels. Additionally, the protein content promotes a feeling of fullness and satiety, which can be advantageous for weight loss by curbing unnecessary snacking.
Greek yogurt also contains probiotics, beneficial for gut health, which has been linked to improved metabolism and weight regulation. "Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Nanavati highlights.
4. Walnuts
Walnuts are packed with essential nutrients, including vitamins, minerals, and antioxidants. They provide magnesium, which is important for insulin sensitivity and glucose metabolism, as well as other nutrients that support overall health. Walnuts are also rich in polyunsaturated fats. Healthy fats can increase satiety, reduce hunger, and prevent overeating. Including healthy fats in your diet helps you feel full and satisfied, which can aid in weight loss.
"Walnuts improve endothelial function and decrease inflammation," Dr. Bonza explains.
5. Cashews
Cashews are a good source of magnesium, a mineral that plays a crucial role in glucose metabolism and insulin sensitivity. Adequate magnesium intake can help improve blood sugar control and reduce the risk of insulin resistance.
Cashews are also satisfying and can be eaten in moderation as a snack. A typical serving size is about 1 ounce (roughly 18 cashews), which can provide a satisfying snack without excessive calories.
"Cashews help in the metabolism of glucose and insulin," says Dr. Bonza.
6. Turmeric
Curcumin, the active compound in turmeric, possesses anti-inflammatory and antioxidant properties that can promote metabolic health. Studies suggest that curcumin may help increase metabolism by enhancing fat breakdown and reducing fat tissue growth. Furthermore, turmeric has been shown to improve insulin sensitivity, which plays a crucial role in regulating blood sugar levels.
"Don't let the bright yellow color freak you out. Turmeric contains curcumin, which has been found to reduce inflammation and oxidative stress (cellular damage)," Andrews says.
She further highlights curcumin's role in weight loss according to one study. "A systematic review of studies found that the active ingredient in turmeric (curcumin) can aid in both blood sugar management and weight loss. It can greatly reduce fasting blood sugar, glycated hemoglobin, and body mass index."
7. Cinnamon
Cinnamon, a fragrant spice derived from the inner bark of trees, has long been revered for its medicinal properties. Recent research suggests that cinnamon may play a role in boosting metabolism and aiding weight loss by stabilizing blood sugar levels.
Andrew elaborates and says that per a study done, "Cinnamon may help in managing blood sugar as it enhances the expression of proteins that regulate glucose transport, insulin signaling, and the regulation of elevated blood cholesterol and lipids. A meta-analysis of studies found that 3 grams of cinnamon per day may aid in weight loss."
She also adds that "it is useful in women with insulin-resistance and PCOS (polycystic ovarian syndrome). Three grams equals .51 tsp. of cinnamon, which is totally doable!"
