earlier in the week i shared a video on four ways to get off the blood sugar roller coaster
in that video i spoke about how when our blood sugar is constantly spiking and
crashing throughout the day this can lead to poor health outcomes ideally we want our blood sugar to
be relatively stable throughout the day when we have stable blood sugar also known as
low glycemic variability we experience both short-term and long-term benefits
some of the short-term benefits include stable energy throughout the day fewer cravings and
better mental clarity long-term benefits include preventing diseases such as insulin resistance and
type 2 diabetes and other conditions such as heart disease as well so in today's video i'm
going to be giving you 50 of the best foods you can eat to keep your blood sugar stable
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health
and nutrition coach i share videos twice a week here on youtube talking all things
insulin resistance blood sugar management weight loss sleep and more so if you're ready to take
control of your metabolic health make sure to click that subscribe button and you can
also find me on tick tock and instagram where i share new posts every single day
so the foods we're going to be talking about today can help you to keep your blood sugar stable
eating them on their own or paired together will not cause these big swings in our blood
sugar that we're trying to avoid but anyways with that being said let's get into the foods
protein sources quality protein sources that are low in carbohydrates are very good for keeping
blood sugars stable these include anchovies bass beef bison cod chicken crab deer duck herring
kangaroo lamb lobster mackerel oysters salmon sardines shrimp trout tuna turkey pork and rabbit
now in terms of vegetarian protein sources i will give you some of those as well but for those of
you who have been watching me for a while you will know just how important i think animal protein
is and especially when it comes to blood sugar and insulin resistance animal protein and plant
protein are not comparable for a lot of reasons but for today's purposes mainly blood sugar
plant protein sources come with more carbohydrates which impact our blood sugar and also less protein
per calorie so you are getting a less bang for your buck from a nutrition standpoint animal
protein is also superior but i do understand that some people have other reasons for not wanting to
include animal protein in their diet so here are some of my top vegetarian protein sources that are
also blood sugar friendly almonds brazil nuts various cheeses such as cottage cheese cheddar
mozzarella swiss and parmesan eggs hazelnuts hemp seeds macadamia nuts walnuts and full fat yogurt
beans and legumes can potentially be all right for blood sugar as well
just in smaller portion sizes vegetables in terms of vegetables anything that is non-starchy
and low in sugar is going to be good for blood sugar this includes artichoke asparagus broccoli
brussels sprouts butternut squash cabbage cauliflower celery cucumber eggplant
garlic green bell pepper lettuce mushrooms onions pickles spaghetti squash and zucchini
fruit now when it comes to fruit you want to stay away from tropical fruit mainly these are really
high in sugar and will cause your blood sugar to spike some good choices are avocado blackberries
blueberries coconut olives kiwi lemons limes raspberries peaches strawberries and tomatoes
fats and oils now any fat or oil is going to be blood sugar friendly however some are
definitely healthier than others when it comes to cooking oils and fats the ones that are solid at
room temperature are resistant to the most heat these are the best to use for cooking
because it's difficult for them to oxidize vegetable oils that are liquid at room temperature
which includes canola oil soybean oil grapeseed oil corn oil and safflower oil should be avoided
as much as possible these oils oxidize very easily and can cause oxidative stress in the body healthy
fats and oils to use include avocado oil bacon grease beef tallow butter chicken fat coconut
oil cod liver oil duck fat flaxseed oil ghee mct oil and olive oil so i'm often asked if olive oil
and avocado oil are considered to be vegetable oils no they are both actually fruits and they
are more stable than the vegetable oils that i mentioned before they are however less stable than
fats that are solid at room temperature so they're best to use for low temperature cooking or just
having them fresh but anyways guys that was just a quick video for today let me know in the comment
section down below if you eat with your blood sugar in mind do you think about how the foods
you're eating are impacting your blood sugar or is it something you've never thought about before
let me know in the comment section down below i love chatting with you guys and if you did enjoy
this video remember to give it a thumbs up and click that subscribe button if you're not already
subscribed if you did enjoy this video you might also enjoy my video on how to get off the blood
sugar roller coaster you can check that out here if you want to catch up on my most recent upload
you can find it here and if you want to check out my coaching programs including my brand new
insulin resistance master class you can find those here thanks guys i'll see you next time bye