Maintaining a metabolically healthy diet is crucial to achieving overall health and well-being. A metabolically healthy diet can help to regulate blood sugar levels, maintain a healthy weight, and reduce the risk of developing chronic diseases such as diabetes, heart disease, and cancer.
However the impact that food has on our bodies will differ from one person to the next. Various factors, such as the composition of our gut microbiome, our micronutrient levels, sleep quality, stress exposure, physical activity, and our genetics, can all contribute to our unique responses. The metabolic response to a particular food can also be affected by the way it is consumed, such as pairing it with fat, protein, or fiber. The order in which we eat our meals can also make a difference. Eating fat or protein before carbohydrates can help to reduce blood sugar spikes. Vinegar or cinnamon taken before or with a meal may also reduce the glucose response.
Below is a list of foods that are less likely to cause a spike in blood sugar. This list serves as an excellent starting point for building an individualized diet.
Vegetables
In general, starchy vegetables have a higher glycemic index with leafy greens and cruciferous vegetables being lower on the index and being less likely to cause a spike in blood sugar levels.
Artichoke
Asparagus
Avocado
Bitter Gourd
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Collard greens
Cucumber
Eggplant
Endive
Fennel
Green beans
Hearts of palm
Jicama
Kale
Leeks
Lettuces
Mushrooms
Mustard greens
Okra
Onion
Peppers
Pumpkin
Radishes
Rhubarb
Rocket
Snow peas and snap peas
Spinach
Sprouts
Summer squash
Tomato
Turnip
Turnip greens
Zucchini
Fruits
It's important to note that all fruits contain natural sugars, which can cause a rise in blood sugar levels. However, some fruits are are digested more slowly and can help prevent spikes. Pairing fruit with fats and protein can also help blunt the spike. It's best to eat fruit in its whole form rather than consuming it in juice form, as the fiber in whole fruit can help slow down the absorption of sugar into the bloodstream.
Berries (such as strawberries, raspberries, blueberries, and blackberries)
Cherries
Grapefruit
Apples
Pears
Peaches
Plums
Oranges
Kiwi
Apricots
Prunes
Guava
Lemon
Lime
Nuts and Seeds
Nuts contain monounsaturated fatty acids, protein, and fiber, and are relatively low in carbohydrates. As a result, they can help promote satiety while also keeping blood sugar levels stable.
Almonds
Brazil nuts
Cashews
Chia seeds
Flaxseeds
Hazelnut
Hemp Seeds
Macadamia nuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower Seeds
Walnuts
Beans and legumes
Beans and legumes are high in fiber and protein, which means they are digested slowly and do not cause spikes in blood sugar levels.
Black beans
Kidney beans
Navy beans
Cannellini beans
Pinto beans
Lima beans
Chickpeas
Lentils
Split peas
Mung beans
Adzuki beans
Soybeans
Fava beans
Black-eyed peas
Butter beans
Eggs and Dairy
Eggs are a good source of protein and healthy fats, which can help slow down the absorption of sugar into the bloodstream and keep you feeling full for longer. When eating dairy full fat, organic, fermented products are best.
Organic Eggs
Kefir
Plain unsweetened Greek yogurt
Cottage cheese
Hard cheeses such as parmesan & cheddar
Feta cheese
Goats cheese
Butter
Ghee
Sour cream
Meat and Fish
Focus on organic, grass-fed, hormone and antibiotic free products.
Beef
Lamb
Chicken
Sardines
Anchovies
Salmon (Wild-caught)
Oils and condiments
Use for oils for sautéing vegetables and dressing salads. Nut butters are an excellent source of protein and fats and can help stabilise blood sugar levels when paired with foods like fruit.
Avocado oil
Coconut oil
Extra Virgin Olive oil
MCT oil
Nut butters
Pesto
Tahini
Baking
Swap out refined flours for almond flour and coconut flour in baked goods. Use natural sweeteners that are low on the glycemic index instead of sugar. Dark chocolate is rich in antioxidants and a good source of fiber.
Almond flour
Allulose
Cocoa powder
Coconut flour
Dark Chocolate (70% and higher)
Monk Fruit
Stevia
Conclusion
A metabolically healthy diet should be composed of a variety of whole foods, healthy fats, and lean protein. These foods are packed with essential nutrients that support optimal health and well-being. You should also try to limit processed foods such as refined grains, sugary snacks and drinks. It's important to pay attention to how your blood sugar responds to different foods. Rivvey's personalised plans can help you eat the best foods for your body and improve your metabolic health.
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