It’s six o'clock, and your blood sugar has been running high all day. It’s tempting, and it may seem to make sense, to want to skip dinner. But skipping meals can be dangerous and may actually increase your blood sugar more.
If you've been experiencing high levels all day, it’s important to eat a meal that has a low glycemic index to help lower your blood sugar levels. There are many foods out there that have a low GI. Here are four quick and simple options that can easily be thrown together at the end of the day.
What to eat?
1. Salad with blueberries, nuts and vinaigrette
Vinegar has a balancing effect on blood sugar and post-meal levels. When mixed with olive oil and lemon juice, vinaigrette may lower blood glucose by as much as 30 percent. Blueberries improve insulin resistance and are low in naturally occurring sugars. Nuts like raw almonds, walnuts, pecans, and cashews are great for lowering and controlling blood sugar.
Avocados are packed with monounsaturated fats, the same fats found in olive oil that help slow the release of sugars into the bloodstream. They contain soluble fiber, which stabilizes blood sugars and lowers cholesterol. These creamy fruits make a great substitute for cheese and mayonnaise. In fact, 1/5 of an avocado only has 55 calories. Try it with lemon juice and some sea salt.
Spice up your night with cinnamon. Studies have shown that it may help regulate blood sugar levels. Here’s a slideshow of recipes from Diabetic Connect using cinnamon so you can work to include it in your weekly menus. In the meantime, add some cinnamon to your favorite tea and enjoy.
A study published in the International Journal of Obesity found that eggs may reduce post-meal insulin response. Eggs contain no carbohydrates and have very little effect on blood sugar levels. There are many ways you can cook with eggs, and they make for a quick and easy breakfast for dinner. Try making an omelette or quiche. Another healthy option is a poached egg over roasted vegetables like asparagus or a sweet potato.