The Food You Should Eat Every Day if You Want To Keep Your Blood Sugar Stable
If you find yourself riding the energy rollercoaster of feeling all hyped up one minute and then completely wiped out the next, there’s a good chance that it’s because your blood sugar levels are unstable. Maintaining stable blood sugar levels is not only important for energy and mood, but also for overall physical health.
Diet has a direct effect on blood sugar levels; everything you eat or drink is either working in your favor or against you. Here, registered dietitians explain how to eat in a way to keep blood sugar stable and reveal one food, in particular, that does a stellar job of keeping everything balanced.
Related: This Is the #1 Way To Lower Blood Sugar Naturally, According to an Endocrinologist
Why Maintaining Stable Blood Sugar Levels Is Important
First, a little refresher on what blood sugar is. Dr. Mary Vouyiouklis Kellis, MD, an endocrinologist at Cleveland Clinic, previously explained to Parade that the body uses glucose (AKA blood sugar) for energy. “Insulin is a hormone secreted by the pancreas which helps to bring glucose from the bloodstream into the cells of the body," she shared. Dr. Kellis says that the most common way blood sugar rises is after eating certain foods, though stress and exercise can also cause blood sugar levels to rise.
The reason why it’s important to be mindful of blood sugar levels is because its changes impact mood, energy and physical health. “Fluctuations in blood sugar can cause mood disturbances and other brain symptoms—like anxiety, fatigue, trouble thinking and increased stress,” says Alissa Rumsey MS, RD, author of Unapologetic Eating and founder of Alissa Rumsey Nutrition and Wellness. She explains that when blood sugar levels remain more stable throughout the day, most people find their mood is also more stable and they are able to have more bandwidth to deal with stress and anxiety.
Related: This Is the #1 Best Habit for Blood Sugar Balance, According to an Endocrinologist
In terms of physical health, Rumsey says that when blood sugar gets too high or low, a range of physical symptoms can occur, including being fatigued, being extremely thirsty or hungry, experiencing nausea or dizziness, feeling shaky, or increased sweating. Registered dietitian Catherine Perez, RD, adds that prolonged unstable blood sugar levels can also increase the risk of heart disease. “If you are at risk for [this condition] or trying to work on prevention, blood sugar management should be a top priority,” she says.
Foods That Support Blood Sugar Levels
Now that you know why keeping blood sugar levels steady is important comes the big question: How do you do it? Perez and Rumsey say that the number one way to support blood sugar levels is through what and when you eat. Dana Angelo White, MS, RDN, ATC, a registered dietitian and athletic trainer, agrees, saying that it’s important to eat balanced meals with protein and fiber. “These nutrients take longer to digest and help keep blood sugar levels steadier,” she says.
Rumsey and Perez echo this, saying that while carbohydrates are important for sustaining energy, choosing complex carbs will ensure that blood sugar levels aren’t going up and down as much as when eating simple carbs and that pairing them with protein- and fiber-rich foods will work even better at keeping levels steady. Examples of complex carbohydrates include whole grains, oatmeal, quinoa, chickpeas and sweet potatoes.
The Best Food To Stabilize Blood Sugar Levels
There’s one food in particular that Perez says is especially good for maintaining stable blood sugar levels: beans. “If there is one food I could encourage everyone to eat regularly it would be the humble bean,” she explains. “Beans are an interesting food because they are a combination of complex starches, protein and fiber. It's perfect for helping to manage blood sugar levels, but also fantastic when it comes to reducing heart disease risk. Not to mention, lots of studies show incorporating more beans supports longevity.”
Common Diet Mistake That Impacts Blood Sugar Levels
Besides eating a diet high in fiber, protein and complex carbohydrates, Rumsey and Perez say that meal timing is also important for maintaining stable blood sugar levels. Both say that one common mistake many people make is skipping meals, which can cause blood sugar levels to go haywire. “Skipping meals is really detrimental to blood sugar levels. It also often leads to overeating or binging later in the day, which can have a negative impact on blood sugar,” Rumsey says, adding that she recommends eating consistently throughout the day.
Perez agrees, saying, “The best way to maintain stable blood sugar levels is to first make sure you are spreading out your meals throughout the day and making sure that those meals are balanced.”
When it comes to eating to support blood sugar levels, what’s most important is eating balanced meals with protein, fiber and complex carbs frequently throughout the day. With that habit in place, you’ll be supporting your physical and mental health in both the short and long term. Bring on the beans!
Next up, check out this list of 14 different types of beans to find out how they compare to each other.
Sources
Alissa Rumsey MS, RD, author of Unapologetic Eating and founder of Alissa Rumsey Nutrition and Wellness
Catherine Perez, RD, registered dietitian
Dana Angelo White, MS, RDN, ATC, registered dietitian and athletic trainer