Leafy Green – Why: Spinach, kale, and Swiss chard are low in calories and carbs but high in fiber, magnesium, and antioxidants, which help regulate blood sugar. – How: Add to salads, smoothies, or sautés.
Berrie – Why: Blueberries, strawberries, and raspberries have antioxidants and are low in sugar compared to other fruits, making them great for blood sugar control. – How: Enjoy as snacks or add to yogurt or oatmeal.
Fatty Fish – Why: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation and improve insulin sensitivity. – How: Grill or bake for a healthy protein source.
Whole Grain – Why: Oats, quinoa, and brown rice have a low glycemic index, helping stabilize blood sugar levels. – How: Swap refined grains with whole grains in meals.
Nuts and Seed – Why: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and protein, which slow sugar absorption. – How: Snack on them or sprinkle over dishes.
Avocado – Why: High in monounsaturated fats and fiber, avocados promote satiety and reduce blood sugar spikes. – How: Add to salads, toast, or smoothies.
Beans and Lentil – Why: These legumes are packed with fiber and protein, helping to stabilize blood sugar and lower diabetes risk. – How: Incorporate into soups, salads, or side dishes.