Much of the food you eat is converted into blood sugar to give your body energy. Regulating blood sugar levels is important to maintain a healthy weight and lower the risk of diseases, such as type 2 diabetes and heart disease. Problems can occur if your blood sugar levels are too high or too low. Some research suggests that people with high blood sugar levels are also at an increased risk of developing cancer.
Here are four ways to maintain healthy blood sugar levels:
1. Protein
Stabilising blood sugar levels begins with protein, which provides our bodies with long-lasting energy. It’s a great idea to include a lean source of protein with each meal. The best sources include lean red meat, chicken, eggs, legumes, nuts, seeds and tofu.
2. Chromium
Chromium is a mineral used by the body to regulate insulin production and give us stable energy. It may also help protect DNA chromosomes and halt cell mutations, which can lead to various chronic diseases. Good sources of chromium are raw, cooked or roasted veggies, especially broccoli, wholegrain cereals, nuts, mushrooms and soybeans.
3. Fibre
Fibre assists with blood sugar control as it helps to slow the body’s breakdown of carbohydrates and absorption of sugar. This means the foods you eat will provide your body with longer-lasting energy. The body needs both soluble and insoluble fibre. Fibre can be found in wholegrain breads and cereals, brown rice, legumes, fruit and vegetables.
4. Reducing sugar
The body does not metabolise sugar well, and it plays havoc with the regulation of your blood sugar levels. When sugar hits the bloodstream, it causes blood sugar levels to spike for a short period before dropping again rapidly. Foods to avoid include chocolates, cakes, biscuits, sugary breakfast cereals and soft drinks.
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Good carbs, bad carbs
Eating for type 2 diabetes
Eating well as you age
