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8 Plant-Based Tips to Balance Blood Sugar

 

HEALTH & WELLNESS + NUTRITION + NUTRITIOUS FOODS 

 

Foods to Balance Blood Sugar

 

09 October 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. Here are a few foods to add to your diet to help 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 very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and beans or your choice of vegan protein. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar. 

  1. 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.

  1. 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 lentils, chickpeas and most varieties of beans, hempseed, green peas, nutritional yeast, seeds and more. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural cashew or almond 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.

 

  1. HERBS & 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 lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

  1. LOW-CALORIE DRINKS: 

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

  1. 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.

  1. 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 the night before to promote easier digestion.

  1. NUTS:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea. 

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

If you would like to learn more about my 7 Day Vegan Made Simple Program, just click here.

 

Wishing you so much happiness, health and self-love,

 

                                                               Erin XO

 

 

ABOUT ERIN

I graduated from the Institute for Integrative Nutrition where I learned innovative coaching methods, practical lifestyle management techniques, and over 100 dietary theories – Ayurveda, gluten-free, Paleo, raw, vegan, macrobiotics, and everything in between. My specialty is vegan and gluten-free options and alternatives! 

I studied with the world’s top health and wellness experts including:

  • Joshua Rosenthal, founder of the Institute for Integrative Nutrition
  • Walter Willett, MD, DrPH, chair of nutrition at Harvard University
  • Andrew Weil, MD, director of the Arizona Center for Integrative Medicine
  • Gabrielle Bernstein, bestselling author and life coach
  • Susan Blum, MD, MPH, assistant clinical professor at Mount Sinai School of Medicine
  • Mark Hyman, MD, founder of The UltraWellness Center
  • Geneen Roth, bestselling author and expert on emotional eating
  • David Wolfe, raw food leader and nutrition expert
  • Marion Nestle, PhD, MPH, professor at New York University’s Department of Nutrition, Food Studies, and Public Health
  • Mark Bittman, food writer for The New York Times and bestselling author
  • Joel Fuhrman, MD, family physician and leading expert on nutritional healing

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship(s) cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health as a whole.

I work with my clients to get in touch with their body’s needs because I understand that life happens and your needs will change. I want to equip you with the self-awareness to make the best decisions for yourself in any given circumstance. I believe each person is fully capable of making well-informed decisions as their own expert, not the latest magazine article or fad diet book.

Let’s define what you value most from your well-being. We’ll use these visions to motivate specific goals that bring you closer to where you want to be. As your coach, I will not dictate a diet for you, but together we will explore why some foods make you feel better than others and how to strategically use that feedback. Together we’ll co-create your health goals within reasonable time frames and actionable objectives so you know exactly what you’re working toward.