Post Time: 2025-07-26
Maintaining healthy blood sugar levels is crucial for optimal health, but it can be challenging to navigate a diet that balances carbohydrate intake with blood glucose control. Fortunately, incorporating specific foods into your daily meals can help regulate blood sugar levels.
The Role of Fiber in Blood Sugar Control
Fiber-rich foods are an excellent starting point when looking to stabilize blood sugar levels. Foods such as chia seeds and flaxseeds contain soluble fiber that slows the digestion and absorption of carbohydrates, resulting in a gradual increase in blood glucose levels. Similarly, whole grains like brown rice, quinoa, and barley also provide sustained energy due to their high fiber content.
Fiber not only helps slow down carbohydrate digestion but also promotes satiety and supports healthy gut bacteria, further contributing to balanced blood sugar regulation. A study published by the American Diabetes Association revealed that incorporating 30 grams of daily soluble fiber can significantly improve glycemic control in individuals with type 2 diabetes.
Understanding the Impact of Meal Timing on Blood Sugar
Meal timing also plays a critical role in maintaining healthy blood sugar levels. Eating large or heavy meals close to bedtime can lead to elevated nighttime blood glucose, disrupting sleep quality and further exacerbating insulin resistance. Conversely, spreading out carbohydrate intake throughout the day can help regulate blood sugar spikes.
Consuming foods with a low glycemic index during peak periods of physical activity is also beneficial in controlling post-exercise blood glucose levels. For example, pairing protein-rich foods like fish or eggs with whole grains like brown rice or quinoa after exercise can provide sustained energy and support insulin sensitivity.
The Importance of Omega-3 Fatty Acids
Omega-3 fatty acids found in foods such as salmon, walnuts, and chia seeds have been shown to improve glycemic control by reducing inflammation. Inflammation is a known contributor to insulin resistance, further destabilizing blood sugar levels.
One study published in the Journal of Nutrition demonstrated that incorporating 1 gram of omega-3s per kilogram body weight into daily meals can significantly reduce fasting glucose and HbA1c levels after just six weeks.
Why Hydration Matters
Dehydration is often overlooked as a contributor to imbalanced blood sugar regulation. However, research suggests that even mild dehydration can increase glucagon secretion, leading to elevated blood glucose levels.
Incorporating electrolyte-rich beverages such as coconut water or low-sugar sports drinks into daily hydration regimens may help support healthy glycemic control by maintaining optimal insulin function and reducing inflammation in the body.
The Benefits of Probiotic-Rich Foods
Fermented foods like kimchi, kefir, and sauerkraut contain live cultures that promote a balanced gut microbiome. This beneficial microbial balance can enhance glucose uptake into cells while reducing blood sugar fluctuations by stimulating insulin sensitivity.
A study published in the Journal of Clinical Endocrinology & Metabolism revealed that incorporating probiotic-rich foods for 12 weeks significantly improved glycemic control and reduced HbA1c levels in individuals with type 2 diabetes.
Unlocking Antioxidant Power
Antioxidants found in leafy greens like kale, spinach, and collard greens play a critical role in reducing oxidative stress that can disrupt insulin signaling pathways. High consumption of these nutrient-dense foods has been linked to improved glycemic control by enhancing glucose uptake into cells while promoting healthy beta-cell function.
Maintaining optimal blood sugar levels is essential for long-term health, but making the right dietary choices doesn't have to be overwhelming. Incorporating fiber-rich whole grains, omega-3 fatty acid-enriched fish and nuts, hydrating electrolyte beverages, probiotic-rich fermented foods, antioxidant-dense leafy greens into daily meals can support healthy blood sugar regulation and provide sustained energy throughout the day.
What's the best test for diabetes? How should I monitor my diabetes? The HbA1c test fits the bill for many people as a way to track diabetes progress and monitor how well your blood sugars have been running. There are a few problems with A1c as a measurement, but for most people, it works great. The bonus hack at the end really works if time is limited and you need to get your A1c down quickly. LIES MY DOCTOR TOLD ME: Become a PATRON & ask Dr. Berry your questions Home A1c Monitor (discount applied): ▶▶▶ Daily MINERALS will Help: (Discount Code applied) Healthy REAL SALT: Liver Supplement: (Discount code = KENTEN) REVERSE Type 2 Diabetes here: ----- Join me and let's optimize your health! ----- Thanks so much to our Prime & Champion Patrons Chris B, Andrew R, Benjamin S, Colin, Jeffery D, Michael K, Shelley L, Sheri M, Stacie P, A_Smith, Amy M, B B, Beth J, Bob C, Charles A, Daniel L, Dean F, Dean P, Dean Z, Debra B, Elizabeth & Brett L, Fuji M, James H, Jeff P, John I, Julie L, Karen A, is blood sugar level of 105 high Karen C, Kevin S, Lisa K, Lori B, Marilynn S, Mary, Michelle G, Mike R, Mitzi C, My'chell V, Paul R, Ralph D, Rick & Kit C, Ron F, Ryane C, Shawn R, Steve H, Suzanne C, Tahane M, Tami H, Tim S, Tina C, Tracey D, 2 Krazy Ketos, Jose A, John C, and Dean Z for helping make this video possible. My Website: drberry.com FACEBOOK: facebook.com/kendberry.md/ INSTAGRAM: instagram.com/kendberry.md/ TWITTER: twitter.com/KenDBerryMD TikTok: @kendberrymd Clapper: @kendberrymd MeWe: @kendberrymd Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in Tennessee for over 20 years, having seen over 25,000 patients in his career so far. Consult your doctor. Don't use this video as medical advice. For Collaborations please email me: [email protected] Any information on diseases and treatments what can lower blood sugar levels available at this channel is intended for general guidance only and must never be considered a substitute for the advice provided by your doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified health care professional with questions you may have regarding your medical condition. Although all sugar in urine but not in blood measures are taken to ensure that the contents of the YouTube channel are accurate and up-to-date, all information contained on it is provided ‘as is’. To the extent permitted by mandatory law, Dr. Ken D. Berry shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, including viruses, regardless of the accuracy or completeness of any such content. As an Amazon Associate, I earn from qualifying purchases. 0:00 Intro to A1c Test 0:38 How does A1c test work? 1:15 Which sugars cause glycation? 1:32 What causes a high A1c? 3:00 Is A1c test accurate? 3:49 Which medical conditions affect A1c reading? 4:42 Will ACV/Cinnamon help lower A1c level? 5:17 is an A1c the only test a diabetic needs? 5:25 What tests does a diabetic need? 6:02 What is a normal A1c level? 8:47 Why do doctors say an A1c under 7 is good? 11:11 How often can I check my A1c level? 11:39 Can you check your A1c at home? 12:41 Which diets lower A1c quickly? 13:58 Hack to lower A1c fast 15:51 How to ask Dr Berry a question directly