Balancing blood sugar with a whole-food, low-glycemic diet is a top priority for diabetics. Each meal should contain fat, fiber, and protein—this powerful trifecta helps slow the release of glucose into the bloodstream and keeps you full for longer. A well-balanced meal might include a piece of wild-caught salmon (protein) with quinoa (fiber) and spinach (fiber) sautéed in coconut oil (healthy fat). Foods to avoid include genetically modified organisms (GMOs), refined grains, simple sugars, hydrogenated oils, cow’s milk, alcohol, and gluten. These are inflammatory, immunosuppressant in nature, and lead to cellular damage, hormone imbalance, and altered metabolic function.
When making food choices, refer to the glycemic index. This ranking system assesses the impact that a higher carbohydrate food will have on blood glucose levels. High-fiber foods that are less processed and lower in starches and sugar have a lower glycemic index—i.e. brown rice (whole grain, low glycemic) vs. white bread (flour product, high glycemic). The lower the glycemic index, the better energy, brainpower, hunger control, and mood you’ll have after eating them. If a portion of food is higher in sugar, even if just a piece of fruit, we recommend pairing it with fat or protein to slow the release of sugar into the bloodstream.
Diabetic superfoods include wild-caught fish, dark leafy greens, almonds, and legumes. The omega-3 fats in wild fish, especially salmon, have anti-inflammatory properties that are helpful for blood vessel and nerve health. Almonds, legumes, and dark leafy greens such as kale, arugula, parsley, and cilantro are alkalizing, and rich in B vitamins and fiber. They also contain magnesium, a calming mineral that’s responsible for up to 800 different functions within the body including blood sugar balance.
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