Let’s face it.
As we age, we're not bouncing back from late nights out and weekends of unhealthy eating like we used to. Instead of eating whatever we want, when we want, we have to be a bit more strategic about the foods we choose to fuel our bodies.
One area we have to be especially careful with is blood sugar. When your blood sugar spikes, it causes a lot of problems like fatigue, irritability and cravings.
Not to mention, it's also a leading cause of diabetes. But don't worry, there are plenty of delicious superfoods out there that can help keep your blood sugar in check.
One of the best things you can do is incorporate “superfoods” into your diet.
Here are a few of my favorites.
This sweet and savory spice does more than just flavor your food. It also helps regulate blood sugar levels. Cinnamon helps increase insulin sensitivity, which helps stabilize blood sugar levels.
Not to mention, it also prevents cravings. So go ahead and add a little extra cinnamon to your coffee or oatmeal in the morning. Your taste buds and waistline will thank you.
Blueberries are not only delicious, but they are also packed with nutrients that help regulate blood sugar levels.
In one study, participants who ate two cups of blueberries per day for eight weeks saw huge improvements in their insulin sensitivity. Blueberries are also rich in antioxidants, which help protect against cell damage.
Salmon is an excellent source of omega-3 fatty acids, which have been shown to lower triglyceride levels and improve your insulin sensitivity.
Salmon is also a good source of protein, which helps make you feel full…
And may even help prevent weight gain. One study showed that participants who ate salmon three times per week for six months lowered their triglyceride levels more than those who didn’t eat salmon.
Spinach is a nutrient-dense food low in calories but high in vitamins and minerals. Spinach is especially high in magnesium, which has been shown to improve insulin sensitivity and reduce the risk of type 2 diabetes.
Spinach is also a good source of fiber, which helps with digestion and may help prevent constipation. One study showed that participants who ate spinach four times per week for six months had lowered their fasting blood sugar levels more than those who didn't eat spinach.
These tiny seeds are packed with fiber, protein and healthy omega-3 fatty acids. They're also one of the best plant-based sources of calcium. All of these nutrients are known to work together to lower blood sugar levels and make you feel full after your meals.
Just add a handful of chia seeds to your favorite smoothie or yogurt for an extra boost of nutrition.
Try my Blueberry Spinach Smoothie recipe.
Blueberry Spinach Smoothie
- 1/2 cup frozen blueberries
- 1/2 frozen medium banana
- 1 cup unsweetened vanilla almond milk
- 1 cup baby spinach
- 1 teaspoon chia seeds for topping
- 1 teaspoon of cinnamon
- Place all ingredients besides the chia seeds into a blender and blend until smooth. Add more almond milk if your smoothie is too thick.
- Pour into a chilled glass, sprinkle a little cinnamon with chia seeds and extra blueberries.
If you’d like more protein in this smoothie, feel free to add in a scoop of protein powder or 1/4 cup of greek yogurt.
You can even whip up my blueberry spinach smoothie if you’re lacking time.
By adding these foods into your diet, you will be on your way to reducing your risk of developing diabetes.
Hope you enjoyed it.