The rates of type 2 diabetes, pre-diabetes and obesity are soaring, globally, and Australia is leading the charge in this epidemic. Mountains of research has proved the detriments of a high sugar diet - obesity, heart disease, cognitive decline and type 2 diabetes are just a handful of poor health outcomes linked directly to sugar consumption.

One remedy for this global problem is a blood sugar diet. Medicating blood sugar dysfunction and diabetes does not address their root cause. The side effects of common diabetes drugs include weight gain, dizziness, stomach upsets, kidney and liver complications and fatigue.[1] Given these risks, and the fact that diabetes and blood sugar problems are mainly diet-induced, it makes perfect sense to follow a blood sugar diet as your first treatment option.

While there is much emphasis on which foods to remove from your diet, to stabilise blood sugar, scientists are beginning to establish which you should add more of. This takes the focus away from restriction and gives you a proactive way to manage your blood sugar through diet.

Sugar is highly addictive, causing cravings and unpleasant withdrawal symptoms when you go cold turkey. It’s wise to wean gently from white sugar, using these delicious and versatile sugar alternatives, while adding in blood sugar balancing foods.

Following a blood sugar diet, your major focus should be on nourishing yourself more fully, with nutrient-rich foods, to ward of cravings and promote healthy metabolism. Your body needs the right fuel if it is to return to factory settings and sort out your haywire blood sugar. If you let yourself go hungry, you’ll hit a wall, energy-wise, resort to a sugar binge and be back at square one. Before you begin following a blood sugar balancing diet, stock your kitchen with the following foods:

Foods to help balance your blood sugars

Ferments

Fermented foods and drinks support gut health by introducing greater numbers of healthy bacteria into your microbiome, supporting digestion and blood sugar regulation. Examples of ferments include kombucha, sauerkraut, kimchi, kefir and natural yoghurt.

People new to probiotic foods can experience die-off symptoms, as healthy bacteria reduce the number of nasties in your gut. Symptoms can include upset stomach and headaches, which will gradually dissipate as you achieve a healthy balance of gut bacteria. Introduce small servings, a few times a week, and gradually build on this. Be mindful that you can have too many ferments, so don’t go lactoba-silly.

Apple Cider Vinegar

A superfood in its own right, ACV provides myriad health benefits - supporting stable blood sugar is but one of them. This wonder tonic improves insulin sensitivity after a carb binge and mediates the blood sugar response. The result being that the body needs less insulin to cope with a high-carb meal. 2 tablespoons of ACV, taken at bedtime, can reduce fasting blood sugar levels in the morning. If you are taking blood sugar medication, take ACV under your doctor’s supervision, as the two can interact.

Healthy Fats

Fat is metabolised differently to proteins and carbohydrates, giving your overworked pancreas a break from insulin production. Healthy fats, like olive oil, avocado, fatty fish, eggs, nuts and seeds are the perfect additions to your blood sugar diet. These are packed with nutrients and, eaten with high-carb, or high-GI, foods, reduce their ability to spike your blood sugar.

High-Fibre Vegetables

High-fibre veggies are difficult to digest and this is a good thing! Slowly digested foods keep our blood sugar stable, providing a slow, sustained energy release, preferable to the fast, short-lived rush, associated with sugar and refined carbs. Fibre also cleans waste from the digestive tract as it moves slothfully throughout.

Veggies highest in fibre include artichokes, brussels sprouts, broccoli, collard greens, kale, swiss chard, carrots, parsnips, turnips, celery and beetroot. You needn’t eat salad at every meal to benefit from these beauties – they’re easily smuggled into soups, pasta sauces, casseroles, frittata, rissoles, omelettes and fritters.

If you’re not big on veggies, grate them into meals, or chop finely, and you’ll barely notice them. Add a well-dressed side salad of leafy greens (salt, pepper, avocado oil and balsamic vinegar) at least once a day – these are low GI, low-calorie and bursting with goodness.

Blood Sugar Diet Plan

Implementing a blood sugar-friendly diet needn’t be overwhelming – small, consistent changes can have a huge impact on your blood sugar levels. By shifting the focus to adding in nutritious foods, rather than banning indulgences, you’ll set yourself up for a sustainable blood sugar diet and positive long-term results. It’s okay to treat yourself – we all have days when a carb binge is oh-so-necessary – simply incorporate the above foods to help your body process the excess sugar and start fresh tomorrow.

If you would like to know more about how to balance your blood sugars please take a look at my new ebook The Balance my Blood Sugars Guide.

[1] Diabetes.co.uk 2019, ‘Diabetes Medication Side Effects’, viewed 29 September 2019, https://www.diabetes.co.uk/features/diabetes-medication-side-effects.html.