But beyond being an energy-draining annoyance, imbalanced blood sugar can seriously impair your ability to meet the demands of daily life, and—if chronically elevated—wreak havoc on your long-term health. Of course, it’s also important to be realistic. You’re probably not going to be able to nix packaged foods completely, so just make a point to select those that are made from mostly whole-food ingredients, like an energy bar that lists just nuts, seeds, and dried fruit on its label. Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal. The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0.8 to 1.0 gram per kilogram of body weight (55 to 68 grams per day for someone who weighs 150 pounds). Good animal sources include wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs. If you’re vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein. Just be sure to avoid refined fats, including trans fats and processed vegetable oils, like corn, soybean, and safflower oils, which can be pro-inflammatory. Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon. If you struggle to stick with salads or you’re looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level.* In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response3.* Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed. One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes5 after meals. Can’t seem to drink enough? Or is water is just too plain for your taste buds? Try this R.D.’s go-to hydration strategies. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate (think walking, jogging, or yoga), and then work your way up. Nosh on some chromium-rich foods like broccoli, barley, and oats while you’re at it. One study found that the combined effects of chromium and magnesium10 were more beneficial than either mineral alone. You can also try a magnesium supplement to support optimal levels.* In addition to popping a quality probiotic supplement, add healthy, probiotic-rich foods to your diet such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha. To help probiotic bacteria to thrive, eat plenty of prebiotic foods such as fiber-rich leafy greens and vegetables.
