What you should know about the Blood Sugar Diet
So you’ve been made aware of your insulin resistance or prediabetes, and only one question remains in your mind…
“What can I eat now?”
A diagnosis of any kind evokes a wave of emotions. Add a trip to the grocery store and what was once a relaxing part of your routine quickly becomes overwhelming.
Luckily, Well + Easy is here to eliminate the guesswork that comes with planning for a new diet. Manage your blood sugar levels safely and effectively by following a blood sugar diet.
This diet is very similar to following a low glycemic diet, and thankfully at Well + Easy we incorporare both dietary theories into our meals plans, recipes, and progranms.
In this blog post, we’ll explore:
- What a blood sugar diet is, why it matters, and how it connects to weight loss.
- The best foods for you to eat to manage your blood sugar levels (and the ones to avoid).
- Tips and tricks for adjusting to this new lifestyle.
What Is A Blood Sugar Diet?
A Blood Sugar Diet (BSD) helps you regulate your blood sugar levels through mindful, healthy eating and meal planning.
Similar to a Mediterranean-style diet, BSD focuses on keeping your carbohydrate count low and contains leafy green vegetables, fruit, lean proteins, and moderate amounts of healthy fats.
Why This Diet Matters
When you’re insulin resistant, this means your body can’t absorb glucose (blood sugar) and use insulin properly, causing your blood sugar levels to build up.
And as your levels continue to build beyond a safe range, prediabetes can develop.
Following a blood sugar diet ensures that your blood sugar levels will remain in check as your focus will be on eating foods that raise your levels steadily instead of on those that will cause a dramatic rise and fall.
Additionally, it can even prevent the development of type 2 diabetes, and reverse insulin resistance or prediabetes altogether!
Blood Sugar Diet & Weight Loss
Consuming processed foods and those with “empty calories” causes a dramatic rise and fall in your blood sugar levels. This leaves you feeling hungry and vulnerable to overeating and weight gain.
But when you consume nutrient-rich foods, such as vegetables and whole grains, your blood sugar levels will remain steady and you’ll feel fuller for longer.
By choosing the latter, you’ll keep your blood sugar levels in a safe range and lose weight while doing so.
The Blood Sugar Solution
Not only will eating the right foods control your blood sugar levels, but it’ll also give you peace of mind.
To be successful, you’ll need a blood sugar diet plan centered around whole foods rather than overly processed ones.
Based on recommendations from health experts, here are the food groups you should focus on during your next shopping trip:
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1. Vegetables. Leafy greens such as spinach, broccoli, kale, cabbage, and bok choy; cauliflower, peppers, sweet potatoes, etc.
These vegetables are packed with antioxidants, vitamins, and minerals. When consumed the fiber helps to regulate your blood sugar levels.
2. Fruit. Berries such as blueberries or blackberries; oranges, apples, and kiwi.
The skin and seeds of the above fruit are excellent sources of fiber, minerals, and vitamins.
Avoid: Fruit juices and dried fruit as they are high in sugar.
3. Whole grains. Brown rice, quinoa, millet, steel-cut oats, whole grain bread and plant-based pasta (chickpea is a great choice!).
These foods are packed with nutrients and contain high levels of fiber that will keep you full longer and slow your digestion.
Avoid: Foods that are considered “empty calories” and offer no nutritional value such as white bread, white rice, and white pasta.
4. Lean protein and fish. Chicken, turkey, salmon, shrimp, and tuna.
5. Low-fat dairy and dairy substitutes. Plain yogurt, almond or soy milk, and low-fat cheese.
6. Healthy fats. Nuts, avocado, and olive oil.
Need some recipe ideas? Grab our Starter Kit!
Blood Sugar Diet Chart
To ensure your blood sugar levels are as steady as possible, it’s important to eat regular meals throughout the day. Plan for three meals a day with a few high-protein or high-fiber snacks in between if need be.
Additionally, make sure your meals are balanced. Half of your plate should be non-starchy vegetables, while the other should be your carbs and protein.
Using our shopping list from above, here is an example of what your blood sugar diet chart can look like:
Tips & Tricks
- Practice portion control by using the plate method.
- Set up your kitchen in a way that supports your blood sugar needs.
- Be kind to yourself! Starting a diet isn’t easy. Be kind to yourself as you adjust to this new lifestyle.
Looking for more inspiration? Check out Well and Easy’s low glycemic diet plan.
The Bottom Line
When it comes to managing your blood sugar levels, Well and Easy has your back.
Take the time-consuming process out of meal planning and download our FREE starter kit so you can plan your next meal with ease today.