Health Center

Diet for Healthy Blood Sugar

Since the 1930s, numerous studies have shown that a high-fiber diet can help you maintain healthy blood sugar levels, which is why I recommend that you make plant foods the mainstay of your meals.

Virtually all plant foods in their original form contain complex carbohydrates and soluble fiber, which slows down the digestion and absorption of carbohydrates, promoting even blood sugar levels without peaks and valleys. The best sources of soluble fiber are legumes (beans), oat bran, nuts, seeds, apples, and most vegetables.

Although moderate amounts of lean protein, primarily from fish and nonfat dairy, are fine, you should eliminate high-fat dairy (cheese, sour cream, butter, whole milk) from your diet and relegate meat to side-dish status once or twice a week. Stay away from trans fatty acids, which are found in margarine, processed oils, fried foods, and most commercially baked goods. Also avoid refined baked goods and starchy carbohydrates—breads, potatoes, corn, white rice, and the like.

At the same time, make sure you're getting enough of the good fats—omega-3 and omega-6 fatty acids—which are considered essential because they can only be obtained through foods or supplements. Fresh raw nuts and seeds are rich in omega-6 fatty acids, while cold-water fish (salmon, mackerel, herring, sardines, tuna and trout) and flax are the richest sources of omega-3 fatty acids. I recommend eating salmon or other cold-water fish several times a week and having one-quarter cup of freshly ground flaxseed daily. For cooking, use extra-virgin olive oil.

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