Here are some of the tips to help you control your blood sugar:
- Eat every 3-5 hours, no matter how healthy your previous snack or meal was, if you longer than 5 hours without eating, your blood sugar will crash and so will your energy.
- Every time you eat, the snack or the meal should contain a source of protein, protein slows down your digestion and prevents your blood sugar from spiking and then crashing, 5-8g of protein is a good minimum target. Example: spread peanut/almond butter on your banana, have a small piece of cheese with your apple, pair your fruit with yogurt, or have some hummus with your raw veggies.
- Fiber helps to control blood sugar by slowing down your digestion. High fiber foods will keep you feeling satisfied for a longer period of time. Example: High fiber cereals and breads, legumes such as soy bean, chick peas, black beans, lentils…….etc.
Also some fruits have higher fiber such as raspberries, apple and pears. Try adding ground flax seeds, oat or wheat germs to your yogurt, salads or smoothies.
- Choose unprocessed foods, the more basic the better. Regular converted rice or brown rice will affect your blood sugar a lot less than minute rice. Large flake oats or oatmeal will affects your blood sugar a lot less than processed quick oats.
- Never eat carbohydrates on their own even healthy ones. Carbohydrates are digested easily and can elevate your blood sugar quickly then cause a crash.