Balance really is everything when it comes to your blood sugar levels. It is extremely important to make sure you moderate and regulate your sugar intake everyday. As participants learned in tonight's Sweet and Low Cooking Class, whether you have diabetes, hypoglycemia or just want to stay within a normal range and avoid cravings, it is vital to learn which foods will do the job and keep you in balance!
Here is a quick resource of some daily things you can be doing to keep your levels in check while creating overall, balanced and healthy eating habits!
Tips for Regulating your Blood Sugar Levels on Daily Basis Naturally
Always eat a balanced breakfast, everyday!
Do not go more than 2 hours without food or consume large heavy meals. Eat six to eight small meals throughout the day. Even eating a small snack before bed might help.
Eat a diet high in fiber (whole grains, legumes) and include large amounts of vegetables, especially dark leafy greens, squash, spinach and green beans and whole fresh fruits.
Consume beans, brown rice, oats, oat bran, lentils, sweet potatoes, tofu and fruits such as apples, apricots, avocados, banana, lemons.
For protein eat white fish or wild salmon, turkey, lean chicken breast, eggs and goats and sheep’s milk cheeses or sheep’s milk yogurt.
Use natural low glycemic sweeteners such as: brown rice syrup, barley malt, agave nectar, dates, stevia* and maple syrup (in moderation)
Stay away from high fatty foods and fried foods and choose healthy fats and oils instead: (avocado, coconut oil, olive oil or other cold pressed natural oils, raw nuts and seeds)
Remove alcohol, processed foods, sulphured dried fruits, table salt, white sugar, saturated fats, soft drinks and white flour. Also avoid food with artificial colours and preservatives.
Special foods with special properties for blood sugar:
Avocado: contains a sugar that depresses insulin production, which make them an excellent chose for people with hypoglycemia.
Cinnamon: has a lowering affect on blood sugar levels by reducing the amount of insulin secreted. Consume at least 1 teaspoon everyday!
Brewer’s Yeast: (1 Tbsp. twice daily) provides a rich source of the mineral, chromium, which has a glucose tolerance normalizing effect.
Soybeans and other legumes: (1 cup or more daily) Kidney beans, lentils, black-eyed peas, chickpeas, and lima beans retard the rate of absorption of carbohydrate into the blood stream.
Onions and garlic: (1/2 a clove twice daily) normalize blood sugar regulation by decreasing the rate of insulin elimination by the liver.
Other blood sugar controlling foods include: berries (especially blueberries), celery, cucumber, green leafy vegetables, sprouts, string beans, parsley, garlic, onions, psyllium, flaxseed, lemons, oat bran, radishes, sauerkraut, sunflower seeds, squash, watercress.