Post Time: 2025-07-18
When it comes to maintaining healthy blood sugar levels, what you eat plays a significant role. Certain foods have been shown to help stabilize blood sugar, while others can cause spikes and drops in your levels. Understanding the impact of different food groups on your body's ability to regulate blood sugar is essential for achieving optimal health.
The Power of Complex Carbohydrates
Complex carbohydrates such as whole grains, fruits, and vegetables are rich in fiber, which slows down digestion and absorption of sugars into the bloodstream. This helps prevent sudden spikes in blood sugar levels. Examples of complex carbohydrates include brown rice, quinoa, sweet potatoes, broccoli, and berries.
Incorporating Protein-Rich Foods
Protein-rich foods like lean meats, fish, eggs, tofu, and legumes can help regulate blood sugar levels by slowing down the release of sugars into the bloodstream. This is because protein takes longer to digest than carbohydrates alone. For instance, a study found that consuming 30 grams of protein after breakfast helped improve insulin sensitivity in individuals with type 2 diabetes.
The Role of Healthy Fats
Healthy fats such as avocado, nuts, and seeds not only provide sustained energy but also support the absorption of vitamins and minerals essential for blood sugar regulation. For example, a study found that adding healthy fats to meals improved glycemic control in patients with type 1 diabetes. Additionally, some research suggests that omega-3 fatty acids may improve insulin sensitivity.
Monitoring Carbohydrate Portion Sizes
It's also crucial to be mindful of carbohydrate portion sizes and the timing of their consumption. Consuming large portions of carbohydrates or eating them at incorrect times can cause blood sugar levels to spike and drop unpredictably. This is particularly relevant for individuals with diabetes, who often need to carefully manage their carb intake.
Incorporating Low-Glycemic Foods
Foods that are low on the glycemic index (GI) release sugars slowly into the bloodstream, helping prevent sudden spikes in blood sugar levels. Examples of low-GI foods include oats, barley, and fruits like apples and pears. A study found that a diet rich in low-GI carbohydrates helped improve insulin sensitivity and reduced cardiovascular risk factors.
The Importance of Adequate Hydration
Lastly, staying hydrated is essential for optimal blood sugar regulation. Even mild dehydration can cause fluctuations in blood sugar levels. Drinking enough water throughout the day can help prevent these changes and promote healthy digestion.
Have you heard about allulose? With few calories and carbs and the look and feel of sugar, this new sugar substitute has peaked the interest of low-carb and keto dieters. So, we decided to put allulose to the test to see if it is 117 a high blood sugar level truly is the way to satisfy your sweet tooth without hurting your diet. We spent the morning pricking our fingers (again) to bring you the results. We got does adrenaline raise blood sugar up bright and early and tested our blood glucose and ketone readings to get our baseline results. Then, we drank coffee mixed with one tablespoon of allulose and tested again at 30, 60, and 120 minutes. We explain the expected (and not so expected results), in this video. ************** Take our 21-Day KETO Challenge and get daily keto menus sent to your email inbox! Get started with our Free Starter Kit (includes our 0,1,2,3 Strategy): Want more? Join our Freedom Weight Loss Coaching Program: Get Dr. Becky's book on Amazon or your favorite retailer: Want to throw a party AND stick with your Keto Diet? Grab our Keto Party Plan (delicious) For Products Shown in our Videos: (affiliate/paid link) Link to Dr. Becky's 2nd YouTube Channel: More Videos: 5 Keto Tips for The Over 50 Crowd Top 10 Foods to Get Keto-Adapted Quickly: Dr. Keith's Complete Transformation: Definitive Test! What Can I Put in Coffee When Intermittent Fasting? ******************** Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer why my morning blood sugar is high College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. Dr. Keith Gillaspy, DC, CFMP received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. He also completed 300 hours of post-graduate study resulting in his certification in Functional Medicine. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Gillaspy is a licensed chiropractor in Pennsylvania, and continues to practice in Pennsylvania, and see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Drs. Rebecca Gillaspy, D.C. and Dr. Keith Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or, any conclusions drawn, services or, product you obtain through this video or site.