Blood sugar or blood glucose is the body’s primary source of fuel. When glucose is metabolised well, it is transported around the body to provide the appropriate amount of energy you need.
Managing your blood sugar levels is very important as it allows your body to function normally, it can reduce the risk of developing Type 2 Diabetes and other health issues, and improve your quality of life.
In the next paragraph, we will share five quick ways you can contribute to healthy blood glucose levels through your diet.
Here are our top 5 tips to support healthy levels of blood glucose
1. Choose foods with a low glycaemic index
These include eggs, beans, fish and certain types of grains, such as quinoa, bulgur wheat, buckwheat and wholegrains as part of your diet. Low glycaemic foods have been shown to slow the release of glucose into the bloodstream. As a result, they help maintain balanced blood sugar levels throughout the body.
2. Choose monounsaturated fats, such as extra virgin olive oil and avocados as your primary source of fat
Studies have suggested that monounsaturated fats are more effective at reducing insulin resistance and cardiovascular risk, compared to saturated fats.
Do bear in mind that whilst the type of fat is important, the total amount consumed is also vital. In fact, even excess intake of monounsaturated fatty acids will increase your risk of weight gain and subsequent insulin resistance and dysglycemia. Dysglycemia is when your blood sugar levels are lower (i.e. hypoglycemia) or higher (i.e. hyperglycemia) than normal.
3. Include omega 3 fatty acids as part of your regular diet
Omega 3 fatty acids are well-known for their anti-inflammatory properties. Additionally, there is evidence supporting their contribution to improved endothelial function, reduced blood pressure and lower triglycerides.
These can be enjoyed as salmon, walnuts, mackerel, flaxseed and pumpkin seeds.
4. Don’t forget your micronutrients
Enjoy romaine lettuce, ripe tomatoes, steamed broccoli, and some lean chicken to support your body’s chromium, magnesium and zinc needs.
Certain micronutrients are cofactors in glucose metabolism. This means that they are essential to the proper release of glucose into the bloodstream and maintenance of good blood-glucose levels.
5. Eat foods rich in antioxidants
This will assist your body in fighting free radicals and support lower levels of inflammation in the body. Certain diseases, including diabetes, are associated with increased levels of inflammation. Reactive Oxygen Species (free radicals), contribute to an increased state of inflammation and are harmful to the body. These free radicals come from burnt food, processed meat, trans fats, etc.
Natural metabolic function also results in free radicals, so even if you don’t eat burnt food, meat or trans fats, you still need to include foods rich in antioxidants as part of your regular diet. Increasing intake helps to restore the balance and contribute to reduced levels of inflammation.
Test your blood sugar levels now with one of our home blood test kits.
Read more: Nutrition and Immunity