{"id":213872,"date":"2024-03-16T01:11:47","date_gmt":"2024-03-16T01:11:47","guid":{"rendered":"https:\/\/michigandigitalnews.com\/index.php\/2024\/03\/16\/80-foods-that-lower-blood-sugar-per-a-nutritionist\/"},"modified":"2025-06-25T17:20:33","modified_gmt":"2025-06-25T17:20:33","slug":"80-foods-that-lower-blood-sugar-per-a-nutritionist","status":"publish","type":"post","link":"https:\/\/michigandigitalnews.com\/index.php\/2024\/03\/16\/80-foods-that-lower-blood-sugar-per-a-nutritionist\/","title":{"rendered":"80 Foods That Lower Blood Sugar, Per a Nutritionist"},"content":{"rendered":"

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Feel like you\u2019ve tried every diet under the sun<\/a> but nothing has worked long-term? Truth is, that\u2019s how diets work. They\u2019re temporary fixes that often leave us feeling deprived and unsatisfied. But what if I told you there\u2019s a better, more sustainable option<\/a>? Because you deserve to feel your best without<\/em> meticulously counting calories or putting certain foods on a naughty list. Neither of these are truly sensible. Food is medicine<\/a>, but it\u2019s also culture<\/a>, spontaneity, and fun! Life\u2019s too short to diet your way through it. Ultimately, balance is best. Enter: blood sugar<\/a>. Say hello to improved energy, a stable mood, and better health by prioritizing foods that lower blood sugar. <\/p>\n

By eating whole, nutrient-dense foods<\/a> (while leaving wiggle room for your favorite treats!), you can create sustainable habits that support your overall well-being. Today, we\u2019re diving into the science behind blood sugar balance and exploring why eating to balance your blood sugar isn\u2019t a diet. It\u2019s a lifestyle shift.<\/p>\n

Featured image from our interview with Sanetra Nere Longno<\/a>.<\/em><\/p>\n

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\nEdie Horstman <\/span>
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Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women\u2019s health, including fertility, hormone balance, and postpartum wellness.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

What\u2019s the best diet for you?<\/h2>\n

The wellness world<\/a> is filled (read: overflowing<\/em>) with different ways to eat. And this isn\u2019t surprising. Food brands and dieting companies have figured out the secret: that variety is the spice of life. If paleo doesn\u2019t work for you, try vegan<\/a>. Want to cut carbs? Go keto<\/a>. Need to improve your heart health? Opt for the Mediterranean diet<\/a>. The list goes on and on. But with so many options, it\u2019s hard to know what\u2019s best for you. At the end of the day, how you choose to fuel your body is completely personalized. It\u2019s based on your current health conditions<\/a>, well-being goals<\/a>, as well as your lifestyle and circumstances.<\/p>\n

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Ditch Dieting for Good<\/h2>\n

And bring on blood sugar balance<\/a>, instead. To begin, start shifting your focus from short-term, restrictive eating patterns to a more holistic approach<\/a>\u2014one that prioritizes your overall <\/em>health and well-being. This means incorporating more whole, nutrient-dense foods<\/a> into your diet, listening to your body\u2019s hunger and fullness signals, and finding joy in movement<\/a> and physical activity. <\/p>\n

It also involves embracing self-care practices<\/a> that support your mental and emotional health (i.e., mindfulness, stress management<\/a>, and positive self-talk). By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.<\/p>\n

Eating to Balance Blood Sugar<\/h2>\n

Regardless of the specific eating style you gravitate toward, choosing foods that keep blood sugar levels<\/a> stable is crucial <\/em>for optimal health. By doing so, you can avoid the spikes and crashes that cause fatigue<\/a>, mood swings, and sluggish body composition. Additionally, keeping blood sugar levels stable can reduce the risk of chronic diseases and health conditions, like diabetes and PCOS<\/a>. In other words, while there are many different ways to fuel your body, aim to keep blood sugar balance at the forefront. (Your body and mind will thank you!)<\/p>\n

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What is blood sugar?<\/h2>\n

Let\u2019s back up. Without knowing\u00a0exactly\u00a0what it means, you\u2019ve probably heard of the term. Blood sugar<\/a>, also known as blood glucose, is the amount of sugar (glucose) in your blood at any given time. Where does glucose come from? The starchy<\/a> and sweet foods you eat. And it\u2019s your body\u2019s primary <\/em>source of energy. <\/p>\n

Your blood sugar levels are influenced by a variety of factors, including the types\u2014and amounts\u2014of food you consume, how active you are, and how well your body produces and uses insulin<\/a>.<\/p>\n

Why is balanced blood sugar important?<\/h2>\n

Blood sugar levels fluctuate throughout the day. In fact, you may already be familiar with spikes and dips in blood sugar. Hello, intense sugar cravings and hanger! We expect a steady rise in glucose after waking, while we exercise, and after eating. However, we want to minimize\u00a0really\u00a0high spikes and equally low dips. These are known as unhealthy blood sugar responses<\/a>. Over time, these can lead to\u00a0unwanted health conditions<\/a>. That said, a healthy blood sugar response is one where we have\u00a0glucose balance<\/em><\/a>\u00a0after eating.<\/p>\n

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Optimal Blood Sugar Ranges<\/h2>\n

To help prevent a variety of chronic health conditions, the goal is to keep blood sugar stable as often as possible. So, what does this mean? For someone who hasn\u2019t consumed anything other than water (also known as the \u201cfasted state\u201d), normal blood sugar is below 100 mg\/dL. Anything at\u2014or above\u2014100 mg\/dL is considered borderline high, and a fasting blood sugar of 126 mg\/dL (or higher) is often indicative of diabetes. <\/p>\n

Throughout the day, ideal blood sugar should be between\u00a070-110 mg\/dL, and should fall below\u00a0140 mg\/dL two hours after eating a meal.\u00a0You can learn about your specific blood sugar response by wearing\u00a0a continuous glucose monitor<\/a>. Otherwise, <\/em>your healthcare provider can test your A1C<\/a> via a blood draw.<\/p>\n

How can I tell if my blood sugar is too high?<\/h2>\n

A big tell-tale sign: a blood sugar crash 1-2 hours after eating (typically, a meal high in carbohydrates without adequate protein<\/a> and healthy fats). This happens when your blood glucose rises too high too fast, and your insulin overcompensates. You may feel sweaty, shaky, light-headed, or experience brain fog. Another sign is strong carbohydrate cravings, especially in the afternoon or evening. It\u2019s an indicator that you haven\u2019t\u00a0properly fueled your body\u00a0with protein, fiber, and fats throughout the day\u2014especially for breakfast<\/a>.<\/p>\n

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How to Balance Blood Sugar<\/h2>\n

Along with eating foods that lower blood sugar, below are three steps to help you achieve stable blood sugar, improve your insulin sensitivity, and minimize hormonal imbalances<\/a>!<\/p>\n

1. Eat all three macronutrients<\/h3>\n

For ultimate satiation and stable blood sugar, include all three macronutrients in your meals and snacks: complex carbohydrates, protein, and healthy fats. Prioritize protein, slow-digesting carbs\u2014like beans, legumes, sweet potatoes, and squash\u2014and load up on omega-3 fats<\/a> (salmon, mackerel, herring, sardines, walnuts, flaxseed<\/a>, and chia seeds). At every meal, pack in as many non-starchy carbs as possible (leafy greens, broccoli, eggplant, summer squash, mushrooms, bell peppers, etc.).\u00a0Here\u2019s meal inspo<\/a> to get started!<\/p>\n

2. Manage stress<\/h3>\n

Stress elevates cortisol\u2014one of our body\u2019s main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry. Find ways to\u00a0lower your daily stress\u00a0via\u00a0meditation\u00a0and setting\u00a0proper boundaries<\/a>.<\/p>\n

3. Move your body<\/h3>\n

All exercise\u00a0is beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effort\u2014such as brisk walking, running, cycling, or strength training\u2014for at least 30-40 minutes 3-5 times a week can significantly benefit insulin regulation and blood sugar levels. Don\u2019t underestimate the power of a moderate,\u00a0post-meal walk<\/a>!<\/p>\n

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Foods That Stabilize Blood Sugar<\/h2>\n

As a whole, foods that keep blood sugar stable are typically those that are low in added sugars and refined carbohydrates. Furthermore, they\u2019re foods high in fiber<\/a>, protein, and healthy fats. These include leafy green vegetables, nuts and seeds<\/a>, lean proteins like chicken and fish, and low-glycemic fruits<\/a>, like berries and grapefruit. <\/p>\n

Additionally, pair carbs with protein and fat. When you do this, glucose is released more slowly into the bloodstream. In other words, eating protein and fat with<\/em> your carbs (i.e., toast with pesto and avocado<\/a>) can make a significant difference in your blood sugar response!<\/p>\n

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80 Foods That Don\u2019t Spike Blood Sugar<\/h2>\n

Without further ado, below is a universal list of foods that don\u2019t spike blood sugar. That said, there\u2019s\u00a0no one-size-fits-all\u00a0for a metabolically healthy diet<\/a>. (Note: Wearing a continuous glucose monitor<\/a> can give you these insights.)<\/em><\/p>\n

Protein<\/h3>\n