Dietitians' Top Picks for Better Blood Sugar Stability: 9 Items to Add to Your Shopping List


Additionally, they are all appetizing and adaptable enough to be included in your daily meals and snacks.


Maintaining stable blood sugar levels is essential for feeling well and maintaining your health if you are managing diabetes. The closer you can keep that glucose reading to the range that your endocrinologist has advised, the more likely you are to maintain energy and lower your risk of health issues.


Related: 12 Healthy Methods to Reduce Blood Sugar


According to Vandana Sheth, RDN, CDCES, a registered dietitian nutritionist and spokesperson for the Association of Diabetes Care and Education Specialists, "I encourage my clients with diabetes to think of their blood glucose as a tool that can help them make adjustments to feel better." "The ups and downs of your blood sugar levels can have an impact on your level of energy, mood, and capacity to perform at your best."


According to Sheth, there are a number of things you can do to regulate your blood sugar, including eating consistently throughout the day, staying hydrated, lowering your stress level, taking prescribed medications, and exercising. Eating balanced meals and snacks that include a variety of veggies, protein, fat, starchy carbs, and fruit or other sugar-free carbohydrates is one of the most effective methods to maintain stable blood sugar levels.


Truthfully, there aren't any foods that can instantly lower your blood sugar. When you are controlling diabetes, there are no forbidden foods. According to the American Diabetes Association, there is no set list of "good" and "bad" foods for diabetics, just as there is no single diabetes diet, because every person's body reacts differently to various foods and eating habits.


To that end, adding specific foods to your shopping list might make it simpler to prepare balanced meals and snacks that support maintaining a healthy range of blood sugar. The following nine items are suggested by dietitians.

Nuts


It's time to get to work. As a great source of both mono- and polyunsaturated fats, nuts are frequently advised for those managing their diabetes, according to Kari Garner, RDN, owner of Springtime Nutrition and certified diabetes care and education specialist. When you're in a pinch, a handful of nuts make a terrific snack, as they provide vital omega-3 and omega-6 fatty acids to the diet in addition to lowering low-density lipoprotein (LDL) cholesterol. Nuts have a low enough carbohydrate content to prevent a blood sugar increase when you nibble on them. The fat and fiber in nuts will reduce the absorption of glucose into your system, so they are a terrific supplement to any meal. For Sweet and Salty Roasted Nuts, pick the nut kind that you want, whether it's pistachios, almonds, walnuts, or a mix.


Peanut Butter


Nut butter is a good alternative to whole nuts if you'd prefer something spreadable. According to Rebecca Japan, M.P.H., RD, CDCES, "Peanut butter is abundant in heart-healthy fats that, when combined with a carbohydrate, assist block the absorption of sugar [from the carb], averting a blood sugar surge." Spread peanut butter on an apple, banana, rice cake, or piece of toast for a quick and simple snack, she suggests.


Berries


Berries are a great option for diabetics who want to eat fruit without compromising blood sugar management, according to Garner. Berries are a great way to add sweetness and taste to a meal or snack because they are high in fiber and contain less sugar than some other fruits. In addition, she adds, "berries are high in antioxidants linked to cardiovascular and cognitive wellness." According to a review in Advances in Nutrition, for instance, some research has shown that eating a diet richer in particular antioxidants called anthocyanins (from which berries get their vibrant colors) is associated with a lower risk of heart attacks and a reduced risk of hypertension, a major risk factor for heart disease.


Plain Greek Yogurt


The tangy and creamy Erin Palin ski-Wade, RD, CDCES, a New Jersey-based dietitian and the author of 2 Day Diabetes Diet, believes that this adaptable meal can be a fantastic method to increase the protein content of a number of recipes or foods to help lessen the impact on blood sugar. "Adding Greek yogurt to meals that contain carbohydrates, including fruit smoothies or overnight oats, can assist to lessen the food's glycemic load and overall influence on blood sugar levels," the author explains.


Related: Homemade Plain Greek Yogurt


Chickpeas


According to Palinski-Wade, "Chickpeas offer a fantastic amount of both fiber and protein, which can not only balance blood sugar levels but also foster a feeling of satiety for hours to come." She says that chickpeas can be used in a variety of dishes, including stir-fries, soups, salads, chili, and even roasted for a crispy snack. Palinski-Wade notes that eating chickpeas at meals may assist to lower post-meal blood glucose levels and enhance appetite regulation. This is in accordance with a 2017 study that was published in the Journal of Food Science and Technology.


Beans


Chickpeas are not the only beans that are beneficial for controlling blood sugar; pinto, kidney, and black beans also have a comparable impact. According to Justine Chan, a registered dietitian and certified diabetes educator based in Toronto, "Beans and legumes are fantastic for treating diabetes because they include resistant starch, which doesn't get digested and hence does not elevate blood glucose." (Research advocates letting beans cool after cooking or buying canned kinds to increase the resistant starch content.) "They also help to support a healthy gut by acting as food for your good bacteria," she continues. Additionally, beans include a lot of soluble fiber, which might slow down digestion and perhaps reduce LDL cholesterol.


Oatmeal


According to Palin ski-Wade, rolled oats can be a great addition to your meal plan while trying to manage blood sugar. This whole grain has both resistant starch and the advantageous fiber beta-glucan, which helps support gut health, regulate blood sugar, and lower levels of dangerous LDL cholesterol, according to the author. In both adults with and without diabetes, eating oat beta glucans reduces blood sugar and insulin responses to a meal high in carbohydrates, according to a meta-analysis published in the European Journal of Clinical Nutrition in 2021.



Chia Seeds


Add some seeds to the dish! Chia seeds are high in fiber, a great source of plant-based omega-3 fatty acids, and they also include a little amount of protein, according to Sheth. Because of the slower rate of digestion, the soluble fiber in chia seeds might help lower blood sugar. The combination of fat, protein, and fiber can also help you feel full for longer.


If you're unsure of how to use chia seeds, try adding a tablespoonful to your salad or stirring them into your yogurt or oatmeal in the morning.


Broccoli


Nonstarchy veggies are advised by dietitians to increase the nutrient and fiber value of your meals. All nonstarchy veggies are great options, but Sheth feels that broccoli needs to be singled out. It offers nutrients like magnesium, and vitamin C, and plant components like sulforaphane, according to her. cruciferous vegetables like broccoli contain a substance called sulforaphane that may have cancer-preventive benefits. A stir-fry with broccoli and chicken, steamed broccoli and salmon, or a few broccoli florets dipped in hummus are all excellent choices. Alternately, try one of these recipes for broccoli to alter your perspective on the vegetable.