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Foods that won't spike your blood glucose


Vegetables for preparing a healthy meal

Maintaining a metabolically healthy diet is crucial to achieving overall health and well-being. A metabolically healthy diet can help to regulate blood sugar levels, maintain a healthy weight, and reduce the risk of developing chronic diseases such as diabetes, heart disease, and cancer.


However the impact that food has on our bodies will differ from one person to the next. Various factors, such as the composition of our gut microbiome, our micronutrient levels, sleep quality, stress exposure, physical activity, and our genetics, can all contribute to our unique responses. The metabolic response to a particular food can also be affected by the way it is consumed, such as pairing it with fat, protein, or fiber. The order in which we eat our meals can also make a difference. Eating fat or protein before carbohydrates can help to reduce blood sugar spikes. Vinegar or cinnamon taken before or with a meal may also reduce the glucose response.


Below is a list of foods that are less likely to cause a spike in blood sugar. This list serves as an excellent starting point for building an individualized diet.



Vegetables


In general, starchy vegetables have a higher glycemic index with leafy greens and cruciferous vegetables being lower on the index and being less likely to cause a spike in blood sugar levels.


  • Artichoke

  • Asparagus

  • Avocado

  • Bitter Gourd

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots

  • Cauliflower

  • Celery

  • Chard

  • Collard greens

  • Cucumber

  • Eggplant

  • Endive

  • Fennel

  • Green beans

  • Hearts of palm

  • Jicama

  • Kale

  • Leeks

  • Lettuces

  • Mushrooms

  • Mustard greens

  • Okra

  • Onion

  • Peppers

  • Pumpkin

  • Radishes

  • Rhubarb

  • Rocket

  • Snow peas and snap peas

  • Spinach

  • Sprouts

  • Summer squash

  • Tomato

  • Turnip

  • Turnip greens

  • Zucchini


Fruits


It's important to note that all fruits contain natural sugars, which can cause a rise in blood sugar levels. However, some fruits are are digested more slowly and can help prevent spikes. Pairing fruit with fats and protein can also help blunt the spike. It's best to eat fruit in its whole form rather than consuming it in juice form, as the fiber in whole fruit can help slow down the absorption of sugar into the bloodstream.


  • Berries (such as strawberries, raspberries, blueberries, and blackberries)

  • Cherries

  • Grapefruit

  • Apples

  • Pears

  • Peaches

  • Plums

  • Oranges

  • Kiwi

  • Apricots

  • Prunes

  • Guava

  • Lemon

  • Lime


Nuts and Seeds


Nuts contain monounsaturated fatty acids, protein, and fiber, and are relatively low in carbohydrates. As a result, they can help promote satiety while also keeping blood sugar levels stable.


  • Almonds

  • Brazil nuts

  • Cashews

  • Chia seeds

  • Flaxseeds

  • Hazelnut

  • Hemp Seeds

  • Macadamia nuts

  • Pecans

  • Pine nuts

  • Pistachios

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower Seeds

  • Walnuts

Beans and legumes


Beans and legumes are high in fiber and protein, which means they are digested slowly and do not cause spikes in blood sugar levels.


  • Black beans

  • Kidney beans

  • Navy beans

  • Cannellini beans

  • Pinto beans

  • Lima beans

  • Chickpeas

  • Lentils

  • Split peas

  • Mung beans

  • Adzuki beans

  • Soybeans

  • Fava beans

  • Black-eyed peas

  • Butter beans


Eggs and Dairy


Eggs are a good source of protein and healthy fats, which can help slow down the absorption of sugar into the bloodstream and keep you feeling full for longer. When eating dairy full fat, organic, fermented products are best.


  • Organic Eggs

  • Kefir

  • Plain unsweetened Greek yogurt

  • Cottage cheese

  • Hard cheeses such as parmesan & cheddar

  • Feta cheese

  • Goats cheese

  • Butter

  • Ghee

  • Sour cream


Meat and Fish


Focus on organic, grass-fed, hormone and antibiotic free products.

  • Beef

  • Lamb

  • Chicken

  • Sardines

  • Anchovies

  • Salmon (Wild-caught)

Oils and condiments

Use for oils for sautéing vegetables and dressing salads. Nut butters are an excellent source of protein and fats and can help stabilise blood sugar levels when paired with foods like fruit.

  • Avocado oil

  • Coconut oil

  • Extra Virgin Olive oil

  • MCT oil

  • Nut butters

  • Pesto

  • Tahini


Baking


Swap out refined flours for almond flour and coconut flour in baked goods. Use natural sweeteners that are low on the glycemic index instead of sugar. Dark chocolate is rich in antioxidants and a good source of fiber.

  • Almond flour

  • Allulose

  • Cocoa powder

  • Coconut flour

  • Dark Chocolate (70% and higher)

  • Monk Fruit

  • Stevia

Conclusion

A metabolically healthy diet should be composed of a variety of whole foods, healthy fats, and lean protein. These foods are packed with essential nutrients that support optimal health and well-being. You should also try to limit processed foods such as refined grains, sugary snacks and drinks. It's important to pay attention to how your blood sugar responds to different foods. Rivvey's personalised plans can help you eat the best foods for your body and improve your metabolic health.

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