Blood Sugar-Balancing Foods
This guide was designed for those seeking to improve their insulin sensitivy, lower blood glucose levels and prevent diabetes.
The guide includes an easy to understand explanation of blood glucose, insulin sensitivy and how to bring them back into balance.
It includes a list of therapeutic “super foods” that help lower blood glucose and improve insulin sensitivity - and comes with 16 therapeutic, low glycemic load recipes, a list of “safe” foods and other goodies to help you on your way.
Good reasons to improve blood glucose:
Your doctor has told you that you are pre-diabetic and that you need to lower your blood sugar levels.
You are experiencing weight gain and elevated insulin as a result of menopause, PCOS or other hormonal cause.
You want to improve mood and energy, and prevent long-term, serious health problems, like heart disease, vision loss, and kidney disease.
These recipes were created with four key considerations:
Low Glycemic Load Foods - Eating the proper amount and type of carbohydrate is important to help balance insulin levels. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.
High Fiber - Adequate dietary fiber intake is associated with several health benefits including lower blood pressure, improved blood glucose control, and weight loss. These recipes provide fiber from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats and beans has been shown to improve glycemic control and lower blood cholesterol.
Healthy Fats - Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. These recipes incorporate these from fatty fish and nut butters.
Protein - Getting enough daily protein helps balance blood sugars and prevent muscle loss. These recipes provide protein through fish, eggs, legumes, nuts, and seeds. Protein is distributed between meals and snacks to help with glycemic control.
Therapeutic Ingredients - You’ll see that many of the ingredients in these recipes are on the blood sugar-balancing super foods list - which either improve insulin sensitivity directly, or contribute to lowering blood sugar spikes