10 Foods That Can Help Keep Your Blood Sugar Stable All Day

Maintain optimal blood sugar is Essential to overall health.

Quick fluctuations in your blood sugar and chronically high chronically blood sugar can harm your physical and mental health by increasing your risk of hunger, mood swings, nerve damage, kidney disease and heart problems.

Many factors contribute to the control of blood sugar, but Prioritize healthy foods Proteins rich in protein, fibers, healthy fats and certain vitamins and minerals are essential to maintain healthy blood sugar.

Here are 10 of the best foods for stable blood sugar.

Although beans and lenses are rich in carbohydrates (Macronutrient which most affects blood sugar) Certain foods rich in carbohydrates, such as beans and lenses, can support healthy blood sugar.

Unlike refined carbohydrates like white bread and pasta, beans and lenses are filled with plant fibers and proteinWho both help slow the digestion and release of sugar in the bloodstream.

For example, lenses are filled with fibers, offering 15.6 grams per cup, which covers 55.7% of DV and 17.9 grams of plant protein.

Seafood, such as tuna, salmon, cod, trout, shrimps and oysters, are Rich in protein, healthy fats, vitamins and minerals who support healthy blood sugar.

Studies show that eating more seafood can improve blood sugar and protect from diabetes. A magazine in 2021 revealed that people who consumed greater fish, such as salmon, had considerably Lower risk of developing type 2 diabetes.

Lawyers are very fiber (A 201 gram avocado packs 13.5 grams of fiber) and are low -carbohydrateThis makes it a good choice for those who try to regulate their blood sugar.

Avocats are also rich in magnesiumWhat is necessary for the secretion of insulin and the metabolism of carbohydrates.

Research shows that people with type 2 diabetes who have higher quantities of magnesium in their blood have better control of blood sugar compared to people who have lower magnesium levels.

Lactrum protein isolate contains 25 grams of protein and is carb freeThis makes it an option adapted to blood sugar.

A 2020 review of 22 studies revealed that the consumption of Lactrum protein has led to significant reductions in the long -term marker of A1C (HBA1C) hemoglobin and resistance to blood sugar control in people with metabolic syndrome.

Research also shows that the consumption of a “premarket” of whey protein before a meal can be Effective to lower post-repas blood sugar.

Greek yogurt contains 17 grams of protein In a portion of three -quarter cup, which is about double the protein found in ordinary yogurt.

In addition to its high protein content, Greek yogurt can be a Good source of probiotics. Probiotics promote healthy blood sugar to Improve the overall intestine healthReduce inflammation and improve insulin sensitivity.

For the healthiest advantages, choose unsuccessful Greek yogurt made with living and active cultures, which indicates that yogurt is a good source of probiotics.

Chia seeds are fiber and other nutrients that promote the regulation of blood sugar. They provide 9.75 grams of fiber By ounce, which covers 35% of your daily fiber needs.

They are also magnesium topWith the same portion covering 23% of DV.

Eat chia seeds Can improve the function of beta cellswhich are specialized cells found in the pancreas that produce and secrete insulin.

Artichokes are one of best fiber sources you can eat. A cup of artichoke hearts contains 9.69 grams of fibers, which covers 35% of DV.

A 2022 study revealed that artichoke consumption before a high -carbohydrate meal helped reduce post-repas blood sugar in people with prediabetes.

Artichokes are also a Good source of magnesiumWhat is necessary for healthy regulation of blood sugar. A cup of artichoke hearts covers 17% of your daily magnesium needs.

Chicken is carbohydrate and protein -richPack 26 grams per portion of 3 ounces. It makes chicken a smart choice For those who want to maintain optimal blood sugar.

Adding foods rich in protein, such as chicken, with high carbohydrate meals can reduce the impact of the meal on blood sugar. Some studies show that the consumption of protein -rich foods before foods rich in carbohydrates is Better for blood sugar management.

Nuts and seeds provide plant -based proteinFibers and minerals such as magnesium and zinc, which are all necessary for the regulation of blood sugar.

Eat more nuts and seeds can help reduce blood sugar in people with prediabetes and diabetes.

A study in 2023 revealed that people with prediabetes who consumed 20 grams of almonds, 30 minutes before each main meal, they ate for three months, experienced Significant reductions in postal blood sugar levels, insulin resistance and HBA1C Compared to a control group.

Some oats, such as oats and steel oats, are fiber. For example, a portion of a quarter-cup of oats provides 3.6 grams of fiber, or 12.8% of DV, while the same portion of oat cut in steel contains 4 grams, or 14.2% of DV.

Oat is rich in beta-glucane, a type of soluble fiber linked to improving the regulation of blood sugar. Beta-glucane slows down the absorption of sugar in the blood circulation, Prevent post-meal blood sugar.

It is essential to maintain optimal blood sugar to keep you under tension, prevent chronic diseases, manage your mood and hunger, and more.

Have chronically high blood sugar May increase your risk of conditions such as diabetes, heart disease and kidney problems. Having quick fluctuations in blood sugar can make you feel Anxious, angry, hungry and dizzy.

Choosing healthy and stabilizers of blood sugar and according to a healthy lifestyle is important for maintaining blood sugar.

Here are some means based on evidence to support healthy blood sugar:

• Follow a diet rich in protein and fiber -rich: The slow digestion of fibers and proteins, which helps reduce post-repas blood sugar.
• Stay active: The exercise supports healthy blood sugar levels by improving insulin sensitivity and increasing the absorption of blood sugar in muscle cells.
• Limit your consumption of sugary foods and drinks: Foods and sugary drinks can increase blood sugar, and eat them too regularly can increase your risk of developing diabetes.
• Maintain healthy body weight: The loss of excess body fat improves insulin sensitivity, which can help reduce blood sugar.
• Combine foods rich in carbohydrates with protein -rich foods: Association of foods rich in carbohydrates, such as rice, with foods rich in protein, such as chicken, can reduce post-meal blood sugar.

In addition to prioritizing nutrients that help regulate blood sugar, it is important to limit food and drinks that have a negative impact on blood sugar control, such as:

• Sugary drinks, such as sodas and energy drinks
• Candy, ice cream and sweet bakery products
• Refined carbohydrates, such as white bread and white rice
• Fried foods, such as fast food
• Transformed meats, such as bacon and sausage

Limiting these foods and following a healthy diet rich in healthy foods suitable for blood sugar can help you maintain stable blood sugar.

Maintaining healthy blood sugar is essential for overall health and disease prevention.

The choice of foods rich in protein, fiber and micronutrients such as magnesium can support blood sugar control and can reduce your risk of developing diabetes.

If you try to manage your blood sugar, try to increase your consumption of seafood, beans, lentils, nuts, seeds, avocados, artichokes, Greek yogurt and other healthy foods known to support stable blood sugar.