Sweet Tricks: Simple Ways to Regulate Your Blood Sugar

Author: Chantelle van der Merwe

Registered Dietician (SA) PG Dip Diabetes Management (UK) . All about making diabetes management more practical. 

 Are you struggling with keeping your blood sugar levels under control? Do you find yourself constantly battling spikes and crashes throughout the day? Don't worry, you're not alone. 

One effective way to manage blood sugar levels is through your diet. And one powerful strategy is to combine your carbohydrates with high-fiber, high-protein, and heart-healthy fat-containing foods. Why? Because these foods slow down the rate at which food moves through your digestive tract, which in turn slows down the absorption of carbs and sugar from your food.

So, what are some examples of these blood-sugar balancing meals?

• How about a hearty bowl of oats with a dollop of peanut butter on top? The oats provide fiber, while the peanut butter offers protein and healthy fats.
• Or try a seeded bread sandwich with a lean protein like tuna or chicken, plus a green salad on the side with a drizzle of olive oil or some sliced avocado.
• Even pasta can be on the menu! Just make sure to keep your portion size small and pair it with a protein like mince and a large side of green salad with some olive oil.
• Or go for a traditional South African meal of pap with some lean meat, and a side of spinach and cauliflower for extra fiber.

Remember, while these meal combinations can help reduce blood sugar spikes, it's still important to control your carbohydrate portion size. Speak to your registered dietitian to guide you on these portions if you find that your blood glucose are still not optimally controlled. 

But don't worry, there are plenty of high-fiber foods to choose from, including vegetables, fruits, legumes, and whole grains. And when it comes to protein, you have options like meat, fish, chicken, eggs, soy, and legumes. Heart-healthy fats are also a must, so try incorporating foods like avocado, nuts and seeds, and olive oil into your meals.
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Incorporating these blood-sugar balancing meals into your diet can help you manage your blood sugar levels and keep you feeling energized and healthy throughout the day. So why not give it a try? Your body will thank you!