So last week I shared my number one strategy for ensuring your meals are blood sugar balancing.
Today, I want to provide you with some key blood sugar super foods that can really help you on your way to balancing your levels in the short term and in the long term, which in turn, will improve your inflammation and oxidation levels - essential for endo management.
Now, obviously, we’ve already discussed the role of fibre from veggies, protein and healthy fats, and I shared how each of these slow down the release of glucose from foods, so you know the importance of these key foods groups.
But today, I want to give you some specific foods, that have been shown in the studies to give our blood sugar efforts a little (well actually, pretty big) boost.
Show notes
Nuts
https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/
https://pubmed.ncbi.nlm.nih.gov/30395790/ - peanut butter
https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/ - almonds
https://pubmed.ncbi.nlm.nih.gov/21364607/ - pistachios
https://pubmed.ncbi.nlm.nih.gov/24424074/ - pistachios
Viscous fibre
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9503020/ - flax
https://pubmed.ncbi.nlm.nih.gov/30661699/ - flax
https://www.sciencedirect.com/science/article/pii/S1756464623004061 - chia seeds
https://pubmed.ncbi.nlm.nih.gov/28000689/ - chia seeds
https://ajcn.nutrition.org/article/S0002-9165(23)27235-4/fulltext - psyllium husk
https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011 - psyllium husk
Beans
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/ - soluble fibre
https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - resistant starch
https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - compared to starchier carbs
https://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/ - compared to starchier carbs
https://pmc.ncbi.nlm.nih.gov/articles/PMC5691712/ - black beans
https://pubmed.ncbi.nlm.nih.gov/28303049/ - chickpeas
Resistant starch
https://www.theendobellycoach.com/podcast/endometriosis-butyrate - gut and endometriosis benefits
https://www.sciencedirect.com/science/article/pii/S1756464622001645 - blood sugar research
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