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 sensitivity 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. Some studies have shown that it may help regulate blood sugar levels, though others haven’t. And there’s no clear answer about whether one type of cinnamon works best. But it’s easy to try adding more cinnamon to your diet to see if you notice a benefit. Here’s a delicious chicken dinner recipe from Diabetic Connect that has cinnamon in it to help you get started. And right now, you can 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.
A word of caution
Be careful not to eat these low-GI foods in recipes that have other ingredients which are high in carbohydrates or you’ll lose their possible blood sugar benefits. Contact your healthcare provider if blood sugar levels remain too high despite your efforts.