Whether you have pre-diabetes, type 1 or 2, or simply want to be mindful about staying as healthy as possible, choosing the right foods can help you keep proper balance with your blood sugar. When you keep these levels on an even keel, you’ll feel fuller for longer without going into blood sugar crash territory.

A typical misconception is you need to avoid sugar to avoid blood sugar issues. While eating a large amount of sugar is certainly something to avoid, simple carbohydrates are at the forefront of what you should be keeping an eye on when pairing your meals. These turn into sugar quickly in the blood, and when eaten in abundance without pairing your meals properly, it can send you into a blood sugar spike quickly.

Pairing your complex carbohydrates with proteins and other healthy items will help your body break those carbohydrates down slower, maintaining better blood sugar control longer.

Here are a few food items to add to your mix to keep your blood sugar as balanced and healthy as possible.

Colorful Veggies

No surprise here that vegetables are at the top of this list. Have them raw, cooked, or roasted. Choosing low-carb options from the produce section will keep your blood sugar balanced, plus you’ll get plenty of other nutrients. Look for brussels sprouts, zucchini, eggplant, and mushrooms.

Gorgeous Greens

Yes, they’re vegetables too, but greens deserve their own section because they are incredible for balanced blood sugar and overall wellness. Spinach, kale, and Swiss chard can all be the base of your next salad. You can even roast kale in the oven to make healthy chips (they taste amazing).

I sprinkle on a pizza seasoning blend my family loves by Frontier CO-OP. I serve it as an appetizer to keep people from hovering around the kitchen waiting for the main course to finish up.

Infused Water

It’s time to make the switch for those of you who drink sugary juices or sodas. Simply ending that habit can improve your blood sugar quite quickly.

Get a non-plastic reusable water bottle preferably stainless steel or glass with an infuser if you’re game, and add fresh fruits or vegetables to it. Lemon and cucumber are delightfully delicious ways to boost flavor and nutrition profile.

Berries and Melon

Craving something sweet? Learn to embrace the joy that juicy fruits like fresh berries or melon can bring. Mix them with plain yogurt for a creamier treat or enjoy them as-is for plenty of fiber and nutrients without causing trouble for your blood sugar.

Fabulous Fiber

Beans, lentils, and peas are wonderful ways to round out any meal. Try mixing black beans with fresh salsa to enjoy as a dip with your other cut up vegetables to get more flavorful and textural sensations. Blend a carton of chickpeas in the blender with your favorite spices for an easy hummus dip.

Add Fat

Healthy fats are an essential component of any diet. Have an avocado or some salmon to add healthy fats to your meals. Nuts and seeds also deliver the essential fats your brain craves. If you grew up in the fat-free generation like I did, you’ll need to work on a mind-shift when it comes to fat.

Fat helps us feel satiated and helps stop the blood sugar swings that a high carb diet brings. The low swing is what brings on the cravings for certain foods. So, embrace healthy fats and get off of the blood sugar roller coaster and find more sanity in your eating plan. 

Power Up with Protein

There are so many ways to get protein into your diet. Choosing eggs, lean meats, Greek yogurt, and cottage cheese are good bets. For vegetarian protein options, go with tofu, tempeh, quinoa, and nuts.

With all these foods, don’t forget to explore your creativity. Choose fresh ingredients and find new ways to combine them for nutritious and healthy meals you’ll love to eat each week!

Goal Setting

Try setting one or two goals right now for the year with regard to what you’ll be buying at the store or preparing at home.

Here are a few suggestions to get you thinking:

  1. Reduce processed foods purchased in bags or boxes.
  2. Eat one large green salad every day.
  3. Drink water more often than any other drink.
  4. Pick 1 new vegetable to try every week or two.

I hope you’ve found some inspiration from this newsletter to put into action. Getting your blood sugar under control can make a world of difference in your mood, your waistline and your long-term health.

If this is an area you want to explore and work, I would love to support your journey with health coaching in a low stress way.

Setup a discovery call with me to chat about taking the next steps. Just click the link below, it’s a free call that could change your life!

Book a call here!

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Bobbi McGrath, Ace- CHC

I assist individuals on their journey to wellness by providing health and fitness education and resources to inspire them to make concrete lifestyle changes that will impact their lives forever. 

I have a Bachelor's degree in Physical Education, a Master of Science in Exercise Physiology and a certification as a Health Coach through ACE. My life experiences have been indispensable with regard to the wisdom and challenges that have shaped how I relate to people. I know firsthand how valuable good health can be, especially when you don’t have it. 

I embrace assisting my clients in filtering the abundance of information, so they feel in control and educated.  Using my passion for health, I help fuel and inspire my clients to take action to be their best self. I enjoy working one on one, in groups, and online through virtual tools with my clients.