What An RD Eats Daily For Metabolic Health & Blood Sugar Balance


People have often said different types of sugars (fructose, high-fructose corn syrup, and sucrose or table sugar), can have different effects on inflammation. However, studies don’t show a difference in the levels of inflammatory markers among different types of sugars, meaning they all affect blood tests similarly .

Even seemingly healthy options, like fruit, dried fruit, (and especially tropical fruits) can spike blood glucose, and subsequent drops. That “sugar crash” leads to drops in energy levels, fatigue, and food cravings. This is why I opt for a low-sugar diet.

If and when you do eat high sugar foods, though, pair them with a source of fiber, protein, and fat. This helps keep you fuller, longer, without spiking blood glucose or making the insulin hormone work too hard. Need inspiration? Combine dates with a dab of almond butter and soft goat cheese. It’s a satisfying, salty-sweet and chewy snack.

To keep my blood glucose levels in check, I snack on high-fiber berries, like raspberries, blueberries, and pomegranate. Not only are these low glycemic foods, but they’re also packed with immune-supporting vitamin C, antioxidants, and fiber. Other favorites include green fruits like kiwi, apples, and pears, which I like to combine with nut butters or nuts like walnuts, Brazil nuts, macadamia nuts, and pistachios.

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