Balanced blood sugar levels are crucial to a more stable life.  When you eat something that is not nutrient rich your body burns it very quickly and then you drop. So you feel a boost after you eat a candy bar but then a while later you feel low, moody, crabby, lazy, tired, not focused or just plain angry.  Then we start the cycle over again. You go for a bag of chips or soda because you’re craving it. You feel better and then it all happens over again.  By stabilizing your blood sugar by eating differently you can feel a world of change! Try eating every few hours, stay hydrated with water and keep a healthy snack with you all the time. This can help with not only mood but also weight. Here are a few foods to add to your diet to help balance your blood sugar:

1. Greens:
You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. You can toss them in salads, steam them or add them to smoothies (I’ve not tried broccoli in a amoothie lol).
2. Low fructose fruits:
For blood sugar-specific management, choose fruits that are low in fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, toss them in your salad,  or in smoothies. Smoothies should not be all fruit by the way. That is way too much sugar. You should have a protein (listed below) and greens too (Listed above).

3. Protein:
Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, poultry, beef and other types of meat, cottage cheese, Greek yogurt, and eggs. There a great vegetarian proteins like sprouted tofu, beans, nuts and seeds. Make your diet interesting; try snack ideas like celery sticks and nut butter or hummus. This snack is rich in protein and is filling too.  A great vegetarian protein shake my family uses is:

4. Herbs and Spices:
Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric and cinnamon can be helpful to help stabilize your blood sugar. An easy way to get them into your diet is golden milk. I use Metagenics Golden Fusion Powder, it’s easy, tasty and your body absorbs it well. You can get it here:


5. Low-calorie drinks:
Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine. Diet soda, although low calorie, is full of artificial sweeteners and actually sabotage your good intentions.

6. Whole grain foods:
Whole grain foods that are also rich in protein, like wild rice and quinoa, provide and store energy without causing spikes in your blood sugar levels.  You can try them as side dishes or even find recipes on Pinterest for breakfast bowls made with either one. The fiber and decent proteins in these two whole grains help your body stabilize blood sugar better than traditional white bread and many cereals. They break down really quick and throw you on the blood sugar roller coaster we talked about, full of ups and downs.

7. Beans:
Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. If you can soak them the night before it  promotes easier digestion, meaning less gassiness!

8. Nuts:
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats.  This makes them a great sugar stablizing snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!
Best in health,
Dr. Jen



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