Metabolic Health
Our metabolism, which refers to how well we produce energy in the body (among other things), requires proper functioning and cellular biology in order to maintain health. Metabolic health can also be defined as the absence of any of the following markers: elevated fasting blood glucose, high blood pressure, excess waistline measurement, high triglycerides, and low HDL.
As we realize more and more that keeping our blood sugar levels stable can be key to maintaining metabolic health, it becomes important to familiarize ourselves with the foods that do not raise our blood sugar significantly. These low-glycemic foods can still impact some people’s glucose responses to a greater degree, so it is up to you to progressively figure out which foods work best with your biology. What follows is a basic list of foods (vegetables and fruits, nuts and seeds), that will help you better control your blood sugar levels.
Vegetables
Root vegetables (even though healthy and better than grains for many) may raise blood sugar slightly more. See how your body responds when eating them.
- Artichoke
- Arugula
- Asparagus
- Avocado
- Bok choy
- Broccoli
- Broccolini
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Celery root
- Chard
- Collards
- Cucumber
- Eggplant
- Endive
- Fennel
- Green beans
- Hearts of palm
- Jicama
- Kale
- Kohlrabi
- Leeks
- Lettuce of all varieties
- Mushrooms
- Mustard greens
- Okra
- Onion
- Peppers
- Pumpkin
- Radishes
- Rapini (broccoli raab)
- Rhubarb
- Rutabaga
- Snow peas and snap peas
- Spinach
- Sprouts
- Summer squash
- Tomatillos
- Tomato
- Turnip
- Turnip greens
- Zucchini
Fruits
Berries are the ideal low-glycemic fruit. Portion-size matters of course. Also, eating fruits along with nut butters or seeds, for instance, will help lessen the blood-sugar spike from fruits.
- Blackberries
- Blueberries
- Raspberries
- Strawberries
- Coconut
- Lemon
- Lime
- Orange
- Kiwi
Nuts and Seeds
Nuts and seeds are awesome snacks providing fat, protein, and micronutrients, whether you are on the go or not.
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sesame seeds
- Almonds
- Brazil nuts
- Cashews
- Hazelnut
- Macadamia nuts
- Pine nuts
- Pecans
- Pistachios
- Walnuts
In Summary
If we manage to stabilize our blood sugar levels and keep them in the optimum range throughout our lifetime, this may be the simplest way to maintain health and wellness, have longevity, and feel good all along!
Until next time!
References
The Levels Team. “110 Foods Unlikely to Spike Your Blood Sugar.” Levels, 25 May 2021, http://www.levelshealth.com/blog/here-are-foods-unlikely-to-spike-your-blood-sugar. Accessed 28 Aug. 2021.
“The Secret to Longevity, Reversing Disease and Optimizing Health: Fixing Metabolism with Dr. Casey Means | the Doctor’s Farmacy with Mark Hyman, M.D.” Shows.acast.com, 11 Aug. 2021, shows.acast.com/the-doctors-farmacy/episodes/the-secret-to-longevity-reversing-disease-and-optimal-health. Accessed 28 Aug. 2021.
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