Last updated on April 1st, 2023 at 03:58 pm
Blood sugar regulation is an essential part of optimal health. However, most of society suffers from some form of blood sugar dysregulation, and its effects on everyday life can be severe. Nevertheless, so many amazing foods for blood sugar balance are easy to incorporate into your diet.
I find nature so incredible. For example, these foods for blood sugar balance contain nutrients and their cofactors in perfect ratios in one neat little package to support healthy blood sugar regulation.
Optimizing the blood sugar regulation system and the primary blood sugar regulation organs is a top priority of every health challenge.
Healthy blood sugar regulation is needed for
- energy production and balance
- tissue integrity of every organ and blood vessel
- hormonal balance – this includes hormones of digestion, stress, and sexual function
- brain health, mood, memory, and cognitive function
When blood sugar regulation is not working efficiently, overall health isn’t achievable, leading to oxidative stress, glycation, and erratic energy output.
Nutrients and foods for blood sugar balance
Vitamin A
Vitamin A plays a vital role in the production and activity of adrenal hormones. As a result, it is important to note that there are two primary forms: retinol (found in animal foods) and carotenoids (the precursor form found in plant foods.) I recommend getting retinol from animal foods because it is more bio-available.
Food sources: apricots, asparagus, cooked broccoli and brussels sprouts, butter, butternut squash, carrots, chili peppers, cod liver oil, dandelion root, eggs, raw dairy, cooked kale, liver, parsley, soaked/sprouted pecans, salmon, seaweed, cooked spinach, sweet potatoes, tomatoes.
Supplements: Rosita cod liver oil, desiccated liver capsules.
APDS
Allyl propyl disulfide (APDS) lowers blood sugar by competing with insulin for breakdown sites in the liver.
Food sources: garlic, onions.
Arginine
Arginine plays a vital role in the promotion of the secretion of insulin.
Food sources: soaked/sprouted almonds, soaked/sprouted beans, raw dairy, poultry, and soaked/sprouted pumpkin seeds.
Thiamin | Vitamin B1
Vitamin B1 creates the enzyme TPP (thiamine pyrophosphate) necessary for carbohydrate metabolism, energy production, and nerve function.
Food sources: asparagus, bananas, soaked/sprouted beans, brewer’s years, cooked broccoli, cooked brussel sprouts, carrots, cooked cauliflower, dandelion root, eggs, raw dairy, garlic, soaked/sprouted hazelnuts, cooked kale, soaked/sprouted lentils, liver, macadamia nuts, onions, peas, soaked/sprouted pecans, pistachios, soaked/sprouted pumpkin seeds, salmon, seaweed, soaked/sprouted sesame seeds, soaked/sprouted sunflower seeds, sweet potatoes.
Supplements: desiccated liver capsules.
Riboflavin | Vitamin B2
Vitamin B2 is needed to secrete insulin from the pancreas. Even more, it helps improve metabolic activity, boosts the immune system, and supports the nervous system.
Food sources: soaked/sprouted almonds, brewer’s yeast, butternut squash, carrots, cooked cauliflower, chili peppers, eggs, raw dairy, cooked kale, lamb, liver, mushrooms, peas, salmon, seaweed, cooked spinach, and tomatoes.
Supplements: desiccated liver capsules, mushroom immunity capsules, reishi powder, mushroom tincture.
Niacinn | Vitamin B3
Vitamin B3 is a component of the coenzyme NADP (nicotinamide adenine dinucleotide phosphate), and NAD (nicotinamide adenine dinucleotide) plays a role in carbohydrate metabolism, energy production, and the manufacture of adrenal hormones. In addition, it also improves cardiovascular health markers such as blood pressure naturally.
Food sources: asparagus, avocado, beef, brewer’s yeast, cooked broccoli, cooked brussel sprouts, butternut squash, carrots, cooked cauliflower, chili peppers, cooked kale, lamb, liver, macadamia nuts, mushrooms, onions, peas, potatoes, poultry, salmon, seaweed, soaked/sprouted sunflower seeds, and sweet potatoes.
Supplements: desiccated liver capsules, mushroom immunity capsules, reishi powder, mushroom tincture.
Pantothenic Acid | Vitamin B5
Vitamin B5 is an essential component of coenzyme A, involved in manufacturing adrenal hormones and using fats and carbohydrates as fuel.
Food sources: asparagus, avocado, beef, cooked broccoli, cooked brussel sprouts, butternut squash, carrots, cooked cauliflower, eggs, raw dairy, soaked/sprouted lentils, liver, mushrooms, onions, potatoes, poultry, salmon, seaweed, soaked/sprouted sunflower seeds, sweet potatoes, and tomatoes.
Supplements: desiccated liver capsules, mushroom immunity capsules, reishi powder, mushroom tincture.
Pyridoxine | Vitamin B6
Vitamin B6 helps maintain hormonal balance and creates proteins and transmitters.
Food sources: asparagus, avocado, bananas, soaked/sprouted prepared beans, beef, brewer’s yeast, cooked broccoli, cooked brussel sprouts, butternut squash, carrots, cooked cauliflower, chili peppers, dandelion roots, garlic, cooked kale, soaked/sprouted lentils, peas, soaked/sprouted pecans, pistachios, potatoes, poultry, soaked/sprouted pumpkin seeds, salmon, seaweed, soaked/sprouted sesame seeds, soaked/sprouted sunflower seeds, and sweet potato, tomatoes.
Biotin | Vitamin B7
Vitamin B7 enhances glucose utilization and can help reduce hypoglycemia symptoms and sugar cravings. Evidently, friendly gut bacteria synthesize it, but it can also be found in some foods.
Food sources: avocado, brewer’s yeast, cooked cauliflower, eggs, raw dairy, liver, onions, salmon.
Supplements: desiccated liver capsules.
Chromium
The body uses chromium to create glucose tolerance factor (GTF), which enhances insulin activity. Furthermore, low chromium levels may lead to insulin resistance.
Food sources: cooked broccoli, onions, oysters, potatoes.
Supplements: Smidge Oyster capsules.
Manganese
Manganese is a underrated mineral that functions in enzymes that regulate blood sugar.
Food sources: soaked/sprouted almonds, asparagus, banana, soaked/sprouted beans, cooked broccoli, cooked brussel sprouts, properly prepared buckwheat, butternut squash, carrots, cooked cauliflower, cinnamon, garlic, soaked/sprouted hazelnuts, cooked kale, soaked/sprouted lentils, macadamia nuts, soaked/sprouted pecans, pistachios, potatoes, seaweed, soaked/sprouted sesame seeds, cooked spinach, soaked/sprouted sunflower seeds, sweet potatoes, tomatoes.
MHCP
Methylhydroxychalcone polymer is a water-soluble compound found in cinnamon that helps improve insulin sensitivity. Therefore, like insulin, it increases glucose uptake by cells and stimulates glycogenesis.
Food sources: cinnamon.
Supplements: Glucobitters.
Potassium
Potassium is essential for the conversion of blood sugar into glycogen.
Food sources: asparagus, bananas, soaked/sprouted beans, brewer’s yeast, cooked broccoli, cooked brussel sprouts, butternut squash, cooked kale, soaked/sprouted pecans, potatoes, soaked/sprouted pumpkin seeds, cooked spinach, sweet potatoes, tomatoes.
Vanadium
Deficiency in vanadium may contribute to faulty blood sugar control and hypoglycemia or diabetes.
Food sources: properly prepared buckwheat, olive oil, and parsley.
I hope this list will be a helpful tool to show you how simple it can be to incorporate more nutrient-dense foods for blood sugar balance into your diet.
Disclaimer: This post is not intended to provide medical advice, diagnosis, or treatment and is for educational purposes only.
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