5 Best and Worst Foods for Blood Sugar and Hormone Balance

Let’s get right to it with the list that a teacher of mine (Dr. Mariza) shared recently! 🙂✔️

Best Fruits Blood Sugar Impact-Wise

  1. Raspberries

  2. Blueberries

  3. Apples

  4. Oranges

  5. Kiwis

Not so Great (for Blood Sugar- Especially Eaten On Their Own) - High Glycemic

  1. Bananas

  2. Dates

  3. Grapes

  4. Mango

  5. Pineapple

Does this mean never eat the ones in the ‘worst category ‘? Pleasure is an essential piece of women’s vitality so “never” is a pretty strong word! We are just talking blood sugar balance here and when it comes it fruit other benefits abound too. Ultimately you see how you feel and decide! 💃

The fruits in the “worst” list don’t have a fibre-fructose ratio that the ones in the “best” list do. The fiber changes how the sugar is metabolized in a balancing way. More fibre is better for blood sugar balancing.🙌

Some tips:

  • Whole fruits are better than blended as you get the fibre in a less processed, wholer food form.

  • Whole fruit over fruit juice all the way!

  • Having protein and fats with a high glycemic fruit impacts the way the body takes it in in a positive way. Almond butter with sliced apples as a snack for example.

  • I LOOOOOVE dates - especially Medjool dates and can go overboard easily (!!!). Simply put, dates are not a great snack on their own in mid-life 🥲. Taking out the pit and adding walnuts or almonds or a nut butter inside can help avoid a sugar crash but basically moderation is key here! 😅 A wonderful way to use dates is as an alternative to other sugars in dessert recipes. 😍

  • Just like you might take a digestive enzyme to enjoy a buffet without the bloat, there are nutritional supplements that can support the body’s blood sugar balance in the summer when we might naturally go overboard with some fresh, tasty fruit! Here’s one I like: Click here for Blood Sugar Supportive Multi

  • Going for a walk outside post meal to enjoy yourself helps blood sugar be balanced

  • Avocado and greens and berries and protein powder and flax/chia seeds make for a decent smoothie sans the “sugar crash”. The old school berry and banana smoothies are yummy but not as healthy as we once used to think! 🍌Good news is that you can still make delicious smoothies with a few tweaks!

Looking for something to do with the family this summer? Picking berries is fun and some of my favourite summer childhood (and adult!) memories. Right now, beginning of August in Canmore, the raspberries are ripe and ready for you!

Enjoy! xo, Dr. Monika 🦋

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Family Wellness, Healthy Foundations, Healthy Kids, Healthy Recipes, Hormonal Health, Nutrition, Recipes, Women's HealthMonika Herwigrecipes, Nutrition Tips, nutrition, Family Wellness, hormone healthComment