Foods To Balance Your Blood Sugar

Updated: Mar 25, 2020

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body's functions and help your overall health, and your waistline!

Here are a few foods to add to your diet to help you 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. These greens are also rich in protein and calcium. You can toss these greens in salads with olive oil and chunks of salmon or tuna, or mix them in your morning smoothies.

2. Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

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, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember, everything in moderation! Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day

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 lowery our blood sugar. Some spices, like turmeric, contain anti-inflammatory properties ,which help in balancing out your sugar. Try putting a dash in turmeric in your morning coffee!

5. Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet, these are "empty" calories, meaning they provide no nutrient value and are usually full of added sugar. Add drinks like green tea, passion fruit tea, lemon water, and cucumber juice in your daily routine.

6. Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels. Be sure to test for intolerances before adding more of these to your diet!

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. Remember to soak them in water the night before cooking them to promote easier digestion.

8. Nuts:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea. Pay attention to the portion size, only about a half a handful of nuts contain a protein packed, nutrient dense snack!

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If you need more help balancing your blood sugar or figuring out which foods align with your body, reach out to me for a free 30 minute consultation at

To your health and happiness,

Nicole Ritter

Holistic Nutritionist

Certified Health and Life Coach

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