Which foods best support healthy blood sugar levels?
Written by
Leilani Ibeh
Reviewed by
Prof. Benjamin Murphy, Ph.D.In terms of blood sugar stability, food selections significantly influence it through their respective nutrients and absorption rates. Carbohydrates with fiber slow the release of glucose, and proteins enhance the usage of insulin. Strategic combinations here generate meals that stabilize blood sugar levels without spurts and crashes.
Slow-Release Carbohydrates
- Oats and barley contain beta-glucan fiber forming gel that delays sugar absorption
- Legumes like lentils provide resistant starch fermented into beneficial fatty acids
- Sweet potatoes offer complex carbs with carotenoids improving insulin sensitivity
Insulin-Supporting Proteins
- Eggs contain leucine amino acid stimulating insulin production
- Fatty fish provide omega-3s reducing cellular inflammation for better sensitivity
- Greek yogurt offers probiotics supporting gut-mediated glucose regulation
Healthy Fat Sources
- Avocados deliver monounsaturated fats slowing gastric emptying rate
- Nuts supply magnesium cofactor for insulin receptor activation
- Olive oil contains polyphenols enhancing GLUT4 transporter function
Eating food in a sequence can make the best of the whole food. Vegetables or protein should be consumed before carbohydrates in the order of food eaten. Including lemons or vinegar will release the natural enzymes of food. Including healthy fats will help absorb nutrients from the food and satisfy hunger longer. Eating in this way can reduce glucose absorption by up to 40% compared to eating carbohydrates first.
Cooking techniques alter glycemic impact. Cooling cooked starches, such as potatoes, increases the amount of resistant starch. Fermented grains improve nutrient bioaccessibility. Lightly steaming vegetables maintains the integrity of the fiber. These tools emphasize the glucose-regulating properties of foods.
Responses among individuals are very different. Continued glucose monitoring exposes individualizing triggers. For example, some people tolerate apples well, while others respond better to berries. Continue to experiment with combinations to determine your top personal choices. As described, individualized nutrition takes precedence over general guidelines.
Read the full article: Understanding Blood Sugar Regulation
