The ideal blood sugar level is an important factor for our daily well-being and is important for the prevention of diabetes and cardiovascular diseases. But when do we talk about an optimal blood sugar level and what is the right diet for it? In this blog article, we answer these questions and provide practical advice for maintaining stable blood sugar levels.
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General information about blood sugar levels
A healthy blood sugar level is essential for our energy, concentration and general health. In the following sections, you will learn how blood sugar is regulated and which factors can influence it.
Basics of blood sugar levels
Blood sugar levels describe the concentration of glucose in the blood and are crucial for the body's energy supply. Glucose is obtained from food as well as being produced by the body itself. It is, so to speak, the fuel for the cells and supports a variety of vital functions. To keep blood sugar levels within a healthy range and to ensure the energy supply, the body relies on a finely tuned system of hormone regulation.
In particular, the hormones insulin and glucagon play an important role. Insulin promotes the uptake of glucose into cells, where it is either used for energy or stored as glycogen for later use. Glucagon, on the other hand, is released when blood sugar levels are too low and stimulates the release of stored sugar from the liver into the blood. This dynamic balance between insulin and glucagon ensures that the body is continuously supplied with the energy it needs and that blood sugar levels remain stable.
The importance of blood sugar levels
Stable blood sugar levels are essential for our immediate performance and our general well-being. This is because they have a direct effect on our concentration, energy levels and mood. Short-term fluctuations can, for example, lead to exhaustion, irritability and problems with concentration.
Long-term imbalances, on the other hand, can increase the risk of serious illnesses such as type 2 diabetes, cardiovascular disease and strokes. A balanced diet, regular exercise and a healthy lifestyle play a crucial role in maintaining even blood sugar levels, minimising such health risks and promoting an optimal quality of life.
Factors that affect blood sugar levels
The regulation of blood sugar levels is influenced by various factors, including physical activity, stress and lack of sleep. Regular exercise, for example, improves glucose utilisation and insulin sensitivity, which helps to stabilise blood sugar. Stress, on the other hand, triggers the release of hormones that can increase blood sugar, a holdover from earlier times when quick energy was needed for flight responses. Lack of sleep, meanwhile, disrupts hormones that regulate appetite and metabolism, which can increase the risk of type 2 diabetes.
Healthy eating for your blood sugar levels
A healthy diet plays a crucial role in regulating blood sugar levels. By choosing certain food groups, you can avoid fluctuations and promote stable blood sugar levels.
Wholegrain products and complex carbohydrates
Wholegrain products and foods rich in complex carbohydrates, such as brown rice, quinoa and wholemeal pasta, are particularly beneficial for blood sugar regulation. Unlike simple carbohydrates, which can cause rapid blood sugar spikes, complex carbohydrates allow a slower release of glucose into the blood. This leads to more stable blood sugar levels and prevents sudden energy slumps.
Legumes and healthy fats
Legumes such as lentils, beans and chickpeas not only provide a good source of protein, but also contain dietary fibres that slow down the digestion of glucose and thus contribute to blood sugar stability. Healthy fats, such as those found in avocados, nuts, seeds and olive oil, also promote blood sugar regulation. They improve cell receptors for insulin, thus supporting effective glucose utilisation, which in turn leads to balanced blood sugar levels.
Oats and wholemeal bread
Oats and wholemeal bread are excellent sources of complex carbohydrates and dietary fibre, which enable a continuous and slow release of energy without affecting blood sugar levels too much. This reduces cravings and boosts fat burning, as the body draws on stored fat reserves for its energy supply.
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Lean meat and low-fat dairy products
Protein-rich foods such as lean meat, poultry, fish and low-fat dairy products can help keep blood sugar levels balanced. Protein is not only important for building and maintaining muscle, but also has a low impact on blood sugar levels. It helps you feel full and prevents rapid blood sugar spikes after meals. By incorporating these foods into your diet, you can promote balanced blood sugar levels while enjoying a nutrient-rich diet that lays the foundation for long-term health.
Top 12 foods that stabilise blood sugar
A balanced diet plays a central role in maintaining healthy blood sugar levels. Certain foods, known for their nutrient-dense profiles and health-promoting properties, can be particularly beneficial for naturally stabilising blood sugar. From spices and fats to drinks, fruits and oils, here are the top 12 foods that not only add healthy variety to your diet but also help keep your blood sugar levels in check.
1. Turmeric
Turmeric, a bright yellow spice, is not only known for its role in the culinary world, but also for its health benefits. The active ingredient curcumin has anti-inflammatory properties and can improve insulin sensitivity, which helps to stabilise blood sugar levels.
2. Cinnamon
Cinnamon is another spice that has been scientifically proven to have positive effects on blood sugar levels. This is because it can help to increase insulin response and glucose uptake in cells, leading to more balanced blood sugar levels.
3. Coconut
Coconut and coconut-derived products provide medium-chain fatty acids, which are metabolised differently from other fats. They provide a quick source of energy without significantly affecting blood sugar levels, helping to maintain a healthy energy balance.
4. Raw cocoa
Raw cocoa is rich in antioxidants and magnesium, two components that are important for blood sugar regulation and heart health. Consuming raw cocoa can thus help improve insulin sensitivity and stabilise blood sugar levels.
5. Green tea
Green tea contains bioactive compounds such as epigallocatechin gallate (EGCG), which not only support weight management but may also promote insulin sensitivity. This makes it a valuable ally in controlling blood sugar levels.
6. Organic coffee
Organic coffee, consumed in moderation, can have positive effects on blood sugar levels. Polyphenols and other antioxidants in coffee support insulin function and may reduce the risk of type 2 diabetes.
7. Apple Cider Vinegar
Apple cider vinegar can stabilise blood sugar levels after a meal by slowing the rate at which food leaves the stomach and improving glucose absorption. This contributes to a smoother blood sugar response.
8. Lemons and Limes
These citrus fruits can help lower the glycemic index of a meal. Their high vitamin C and other antioxidant content makes them not only a healthy addition to any meal, but also a blood sugar regulator.
9. Avocados
Avocados are high in monounsaturated fats and dietary fibre, making them ideal foods for stabilising blood sugar. Their fat and fibre content helps to slow the absorption of sugars, providing sustained energy without spikes in blood sugar.
10. Olives and olive oil
Olives and olive oil in particular are known for their heart-healthy monounsaturated fats and play an important role in the medically recommended Mediterranean diet. They can help reduce inflammation and stabilise blood sugar levels by improving insulin sensitivity.
11. Free-range eggs
Eggs are an excellent source of protein and contain important nutrients that contribute to good health. Free-range eggs often contain more omega-3 fatty acids, which have an anti-inflammatory effect and can help stabilise blood sugar levels.
12. Butter from grazing cows
Butter from grazing cows, enriched with omega-3 fatty acids and vitamin K2, can have positive effects on health and blood sugar levels when consumed in moderation and as part of a balanced diet. It does not directly support blood sugar regulation, but in the context of a diet rich in plant-based foods and good fats, it can contribute to a healthy lifestyle.
Avoiding blood sugar spikes
To effectively avoid cravings and hypoglycaemia, it is important to focus on regular and nutritious meals. Ideally, these should contain a balanced mix of proteins, healthy fats and low-glycaemic-index carbohydrates. This is because foods with a low glycaemic index are digested more slowly, causing blood sugar levels to rise gradually.
This in turn helps to prevent sudden blood sugar fluctuations. This strategy not only ensures a sustained energy supply, but also helps to minimise sudden hunger pangs and the risk of hypoglycaemia, which can cause symptoms such as tremors, sweating and sudden fatigue.
The right diet for diabetics:
For people with type 2 diabetes, it is important to choose foods with a low glycaemic index, as these are digested more slowly and thus cause blood sugar levels to rise more slowly and less sharply. Wholegrain products, legumes, most fruits and non-starchy vegetables are recommended as they not only help to stabilise blood sugar levels but also provide important nutrients.
A balanced intake of healthy fats and proteins also supports metabolism and insulin sensitivity. Taking into account the glycemic index and glycemic load enables effective blood sugar control.
Dietary changes and lifestyle
A change in diet, coupled with an active lifestyle, is fundamental to effectively managing blood sugar levels. Incorporating regular physical activity into your daily routine not only promotes weight control, but also improves insulin sensitivity. This directly contributes to more stable blood sugar regulation. In addition, making healthy food choices can help minimise fluctuations in blood sugar levels.
A balanced diet, rich in fibre, healthy fats and adequate amounts of protein, helps the body maintain optimal blood sugar levels. Combining these dietary measures with regular exercise can reduce the risk of type 2 diabetes and improve overall well-being.
Conclusion
Stable blood sugar levels are essential for health and well-being. A balanced diet, regular exercise and a conscious approach to stress and sleep are crucial factors in avoiding fluctuations in blood sugar levels and minimising the risk of disease. At Verival, we support this goal with our breakfast range, which is designed to stabilise blood sugar levels in a natural way.
By providing nutritious options that are high in fibre, protein and healthy fats, Verival makes it easier to integrate healthy food into your daily routine. In this way, we help to lay the foundation for a long-term healthy diet that keeps an eye on blood sugar levels and promotes general well-being.
VERIVAL breakfast for blood sugar levels
Frequently asked questions
What food is good for the blood sugar level?
Foods with a low glycaemic index, such as wholemeal products, pulses, nuts and non-starchy vegetables, are good for stabilising the blood sugar level.
What should I eat in the evening to lower my blood sugar?
In the evening, protein-rich meals with healthy fats and few carbohydrates, such as grilled fish or chicken with vegetables, are recommended to lower blood sugar levels.
What kind of breakfast keeps blood sugar from rising?
A breakfast with whole grain products, proteins and healthy fats, such as oats with nuts and seeds, prevents a sharp rise in blood sugar levels.
What should you eat to keep your blood sugar stable?
A balanced diet, rich in fibre, proteins and healthy fats, helps to keep blood sugar levels stable.
Which foods naturally stabilise blood sugar levels?
The following foods can naturally stabilise blood sugar levels: turmeric, cinnamon, coconut, raw cocoa, green tea, organic coffee, apple cider vinegar, lemons and limes, avocados, olives and olive oil.
How can I avoid food cravings?
Regular meals and snacks that are high in fibre and protein help to avoid cravings by keeping blood sugar levels stable.
Are fruit juices suitable for people with diabetes?
Fruit juices can raise blood sugar levels quickly and are therefore only recommended for people with diabetes in very limited quantities.
How does a change in diet affect type 2 diabetes?
A change in diet towards a balanced, nutrient-rich diet can improve blood sugar levels, increase insulin sensitivity and slow the progression of type 2 diabetes.
