10 amazing breakfast ideas for balanced blood sugar levels and optimal hormone balance! Because blood sugar balance is key!
With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!
This healthy diabetes meal plan can help you lower your blood sugars and reduce inflammation with delicious recipes and tips.
If you have high blood sugar or hyperglycemia, you may be at increased risk for type 2 diabetes. Blood sugar rises in response to food and what you eat determines how high your blood sugar levels increase. Eating a diet that causes your blood sugar to rapidly rise and fall throughout the day can lead to chronically high blood sugar levels. Plus, those blood sugar fluctuations can deplete energy, increase food cravings, make you feel cranky, and contribute to weight gain. If you’re struggling with signs of erratic blood sugar, have learned through blood testing that your levels are running high, or have been diagnosed with pre-diabetes, a low blood sugar diet may help. The best diet to lower blood sugar includes more foods that promote steady blood sugar levels and fewer foods that cause blood sugar to spike. Here, we’ll cover what you can and can’t eat on a low blood sugar diet plan and provide a sample meal plan. Benefits and Drawbacks of a Low Blood Sugar Diet Other health benefits of a blood sugar lowering diet include: Help you feel fuller for longer Reduces food and sugar cravings Supports weight loss Enhances energy Improved mood and focus May reduce cholesterol and triglycerides Lowered inflammation Reduce the risk of heart disease and type 2 diabetes There aren’t too many risks associated with a low blood sugar diet. One potential drawback is unnecessarily eliminating healthy foods, like some fruits, if you’re using the glycemic index to plan meals and snacks. What to Eat On a Low Blood Sugar Diet A low blood sugar diet doesn’t differ much from other healthy diets, like the Mediterranean, DASH, or plant-based diets. It focuses on filling your plate with fiber-rich foods, protein, and healthy fats. Fiber, protein, and fat digest more slowly than simple carbohydrates, or sugars, and don't cause blood sugar to spike. Ideally, meals should include a source of fiber, protein, and healthy fat for the best blood sugar control. Foods to Eat High fiber foods Leafy greens - spinach, kale, lettuce Non-starchy vegetables - celery, cucumber, bell peppers, zucchini Sweet potatoes Fruit Legumes - beans, lentils, edamame Whole grains - brown rice, rolled oats, quinoa, sprouted bread (i.e. Ezekiel) High protein foods Eggs Beans Lean meats Poultry - chicken, turkey Fish & shellfish - salmon, tuna, shrimp, crab, oysters Tofu Plain yogurt and cottage cheese Healthy fats Nuts Seeds Avocado Olives Cooking oils - extra virgin olive oil, coconut oil, avocado oil, ghee Foods to Limit or Avoid Refined Grains White bread, rice, and pasta Pancakes, waffles, and muffins made with refined flours Refined snacks - pretzels, crackers, chips Sweets Candy Table sugar, honey, maple syrup Baked goods - cookies, cake, pie, donuts, pastries, cornbread Dried fruit - dates, apricots, raisins Sugary Drinks Juice Soda Sweetened iced tea Energy drinks Alcohol Added Sugars Sugar-sweetened cereal and granola Flavored instant oatmeal Flavored yogurt Granola/energy bars Condiments with added sugar - salad dressings, bbq sauce, ketchup Fried foods - french fries, fried chicken, buffalo wings When you need a quick snack fix, the same guidelines apply. Try reaching for snacks that are a good source of protein for better blood sugar. Some ideas: Jerky, like Chomps Beef Sticks Hard-boiled eggs Nuts and nut butters String cheese Plain cottage cheese or yogurt Edamame Low Blood Sugar Meal Plan Here is a sample 7-day meal plan that can help you improve your blood sugar. Day 1 Breakfast: Oatmeal topped with blueberries, ground flaxseed, cinnamon, and walnuts Lunch: Vegetable soup and half a turkey sandwich on sprouted bread Dinner: Sauteed shrimp with quinoa and broccoli Snack: Baby carrots and bell pepper strips with hummus Day 2 Breakfast: Sprouted whole-grain toast topped with avocado and sliced hard-boiled egg Lunch: Green salad topped with a salmon burger Dinner: Chicken and vegetable cauliflower fried rice Snack: Chomps meat stick and an orange Day 3 Breakfast: Cottage cheese with cinnamon and mixed berries Lunch: Chicken salad lettuce wraps Dinner: Beef chili Snack: Small apple and a handful of raw almonds Day 4 Breakfast: Eggs scrambled with onion, spinach, and a chopped Chomps meat stick Lunch: Quinoa and black bean salad with bell peppers, tomatoes, and green onion Dinner: Roasted salmon with asparagus and brown rice Snack: Celery sticks with natural nut butter Day 5 Breakfast: Smoothie made with milk, frozen berries, spinach, ground flaxseed, cinnamon, and natural nut butter Lunch: Loaded baked potato stuffed with broccoli, Chomps Turkey Sticks, non-dairy cheese sauce Dinner: Roasted chicken thighs with Brussel sprouts and sweet potatoes Snack: Plain Greek yogurt and a pear Day 6 Breakfast: Omelet with bell pepper, mushrooms, and shredded cheese topped with salsa and avocado Lunch: Balsamic Beef and Mushroom Salad Dinner: Spaghetti squash with turkey meat sauce and a side salad Snack: Chomps meat stick and a handful of raw almonds Day 7 Breakfast: Oatmeal with peanut butter, cinnamon, and strawberries Lunch: Half an avocado stuffed with tuna salad and a peach Dinner: Beef stir-fry with broccoli, mushrooms, and brown rice Snack: Cheese stick with 100% whole grain or grain-free crackers If you’re trying to improve your blood sugar, a lifestyle approach is the best way to achieve healthy blood sugar levels. Plan to make healthy eating choices for the long-term and get regular exercise. Filling your pantry with protein-packed items, like Chomps meat sticks and assorted nuts, can help you transition to snacks and meals that can help stabilize your blood sugar. FAQs about Low Blood Sugar Does a low blood sugar diet only benefit people with type 2 diabetes?A low blood sugar diet includes plenty of nutritious fruit, vegetables, whole grains, lean protein, and healthy fats and reduces or eliminates refined grains, sweets, and added sugars, which can benefit anyone. What are the benefits of a low blood sugar diet?You can use a low blood sugar diet to lower cholesterol and blood sugar. It can also help reduce food cravings, improve mood, focus, and energy, support weight loss efforts, improve cholesterol levels, and reduce the risk of chronic disease. How long do you have to follow a low blood sugar diet?A low blood sugar diet is not a quick fix. Focusing on high fiber foods, lean protein, and healthy fats is a long-term approach for healthy blood sugar, weight management, and overall health. Can you eat any sugar on a low blood sugar diet?When first starting a low blood sugar diet, you should avoid sweets and foods with added sugar as much as possible. Once your blood sugar stabilizes, you may be able to eat small portions of sugar occasionally. Pairing sugar with protein or fiber can help minimize the impact the sugar has on your blood sugar. What do I do if I eat too much sugar?If you’ve overindulged on candy or dessert, you can try to lessen the impact it has on your blood sugar by taking a walk or engaging in another physical activity. Exercise forces your body to use sugar for energy, which can help bring your blood sugar down.
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Need insulin resistance recipes that are dietitian-approved & will help lower your blood sugar levels? These 11 easy recipes are perfect!
Need insulin resistance recipes that are dietitian-approved & will help lower your blood sugar levels? These 11 easy recipes are perfect!
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I usually eat carbs (cereal, toast, bagel, fruit, juice, sweetened yogurt, granola, etc) as the base of my breakfast I crave sugar or caffeine I feel like my energy level is related to what I eat I only drink coffee/tea in the morning I tend to skip meals I eat at random times throughout the day I h
With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!
Having diabetes doesn't mean that you need to give up your favorite comfort foods. Here are 8 comfort food recipes that will satisfy your cravings and actually help lower your blood sugar.
JESSIE INCHAUSPÉ: I have discovered it could be as simple as deconstructing that lunchtime tuna sandwich so you eat the salad first, then the tuna, and the bread last.
Dr. Berg talks about fixing hypoglycemia by following a protein-rich hypoglycemia diet. Here’s why protein plays a huge role in your blood sugar levels.
With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!
Manage blood sugar and aid weight loss with low-glycemic index meals.
With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!
Dr. Berg talks about fixing hypoglycemia by following a protein-rich hypoglycemia diet. Here’s why protein plays a huge role in your blood sugar levels.
Need insulin resistance recipes that are dietitian-approved & will help lower your blood sugar levels? These 11 easy recipes are perfect!
This intro to hypoglycemia includes a list of foods to eat and avoid to keep your blood sugar stable plus our fave hypoglycemia diet recipes!
Do you have insulin resistance? If so, you want to focus on eating balanced meals that help to improve your insulin sensitivity and balance your blood sugar levels. By starting off with a blood sugar friendly breakfast, you’re off to a great start to your day! Take a look at some brekkie ideas that
Discover the top foods that can help you maintain stable blood sugar levels.
Need insulin resistance recipes that are dietitian-approved & will help lower your blood sugar levels? These 11 easy recipes are perfect!
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Do you have insulin resistance? If so, you want to focus on eating balanced meals that help to improve your insulin sensitivity and balance your blood sugar levels. By starting off with a blood sugar friendly breakfast, you’re off to a great start to your day! Take a look at some brekkie ideas that
Discover the top foods that can help you maintain stable blood sugar levels.
