Discover the top 5 foods that help stabilise blood sugar levels, along with tips on using a continuous glucose monitor for personalised insights.

Top 5 Foods That Stabilise Blood Sugar Levels

Want to keep your blood sugar in check? Here are the 5 best foods to eat:

1. Berries

2. Nuts and seeds

3. Leafy greens

4. Fatty fish

5. Whole grains

These foods are packed with fibre, protein, and nutrients that help control glucose levels. But everyone's body is different. That's where a Continuous Glucose Monitor (CGM) comes in handy. It shows you exactly how foods affect YOUR blood sugar in real-time.

Quick comparison:

With a CGM, you can see which foods work best for your body. This personalised approach helps you make smarter food choices to manage blood sugar and improve overall health.

What is Stable Blood Sugar?

Stable blood sugar means keeping your glucose levels in check. It's like having a steady fuel supply for your body and brain.

Here's the deal:

- Normal fasting blood sugar: under 6mmol/L

- Normal after-meal blood sugar: below 8mmol/L

Why does it matter? Stable blood sugar helps you feel good and cuts your health risks. Regular, larger glucose spikes increase the demands on the body to release insulin to help stabilise the response. Over a prolonged period of time, the body can become more resistant to insulin and therefore have to continue to produce more to deal with the increasing glucose levels in the blood.

Unstable blood sugar can make you tired, moody, and unfocused. Over time, it can lead to diabetes, heart disease, and kidney problems.

“Insulin resistance can show up 15 years before larger problems like diabetes. Aiming for stable glucose responses is a great way to manage this risk.” Dr Michelle Woolhouse, Vively Medical Director.

The good news? Smart food choices and healthy habits can keep your blood sugar stable. That's where our top 5 foods come in!

How CGMs Help with Food Choices

CGMs are changing the game for understanding food's impact on blood sugar. These small, wearable devices track your glucose 24/7, giving you a live view of your body's reactions

Here's how CGMs can improve your food choices:

1. Real-time feedback

CGMs show you exactly how your blood sugar changes after eating. You'll see which foods cause spikes and which keep levels steady.

For example:

- A carb-heavy meal might cause a quick spike

- A balanced meal with protein and fibre could lead to a more gradual rise

- Going for a 10 minute walk after meals can slow down the glucose spike

2. Personalised insights

Everyone's body is different and now we have the ability to truly understand what works best for each individual. CGMs reveal your unique responses, helping you tailor your diet. Seeing the data in real time allows you to experiment with different food combinations to see what works best for your body.

3. Timing matters

CGMs show how meal timing affects your blood sugar. Glucose responses can be closely tied to circadian rhythm, also known as sleep/wake cycle. For some people, this means that they have better insulin sensitivity earlier in the day compared to the evening and therefore prioritise carbohydrate intake earlier in the day. This can also be greatly influenced by the quality of your sleep the night before.

You might notice:

- Eating a high carbohydrate breakfast before work causes a big drop later

- A short walk after eating helps smooth out levels

- Late dinners cause bigger glucose swings

- Having a 12 hour fasting window overnight helps manage fasting glucose levels

- Elevated glucose levels overnight impacting sleep quality

4. Food order effects

The order you eat your food can impact blood sugar. CGMs can show you this in action. Experiment with starting a meal with fibre from vegetables or nuts and seeds to see how different the glucose response is. Having carbohydrates at the end of the meal can make a real difference.

You could try:

- Starting your meal with a salad, then oily fish and finishing the meal with a rice salad

- Adding chopped vegetables before having something sweet

- Having dessert after a meal rather than snacking in between meals

5. Long-term patterns

Over time, CGM data helps you spot trends. You'll see which foods consistently keep your blood sugar stable, helping you make lasting diet changes and feel more in charge with your choices. You may also notice particular times of the day that have different glucose responses allowing you to focus in on that meal and see big changes through the rest of the day.

Our top 5 foods to help keep your levels stable

1. Berries

Berries are blood sugar superstars. They're fibre-rich, nutrient-dense, and low in sugar. This combo keeps glucose levels steady.

Why berries rock for blood sugar:

- Low glycemic index: Fresh strawberries, blueberries, blackberries, and raspberries all score below 40.

- High fibre: Raspberries lead with 8 grams per cup, slowing sugar absorption.

- Antioxidant powerhouses: Their polyphenols, especially anthocyanin, may boost insulin sensitivity.

Let's compare some berries:

Raspberries are the standout. A 2019 study found pre-diabetic adults who ate them with meals had lower post-meal insulin levels.

Try these berry-boosting ideas:

1. Mix into Greek yogurt

2. Top your oatmeal

3. Add to salads for a sweet kick

4. Pair with nuts and seeds for an afternoon snack

A 1 cup serve is a great starting point.Use a CGM to see how berries affect YOUR blood sugar. It's all about finding what works for your body.

2. Nuts and Seeds

Nuts and seeds are blood sugar superstars. They're packed with protein, healthy fats, and fibre - a combo that keeps glucose levels in check.

Here's a quick look at some top picks:

Almonds are a standout. A study of 20 people with type 2 diabetes found eating 60g daily cut total cholesterol by 6% and LDL by 12%.

Walnuts? They're heart-healthy heroes. They're loaded with ALA, an omega-3 that's good for your heart and brain.

As for seeds, chia and flax take the cake. They're fibre powerhouses that might help your body use insulin better.

Want to add these to your diet? Try these:

- Toss chia seeds on yogurt

- Sprinkle walnuts on salads

- Spread almond butter on toast

- Blend flaxseeds into smoothies

When including nuts and seeds regularly into your diet it can help with appetite regulation, reduced cravings and supporting energy levels.

3. Leafy Greens

Leafy greens are blood sugar superstars. They're nutrient-rich but low in calories - perfect for keeping your glucose in check.

Why are they so good? Let's break it down:

- They have a super low Glycemic Index (GI) of 15

- They're packed with fibre, which slows down sugar absorption

- They're loaded with vitamins A, C, K, and B

- They're rich in magnesium and potassium, which help with insulin sensitivity

Here's a quick look at some top leafy greens:

Leafy greens are a nutritional powerhouse that support not only glucose metabolism but overall health too. And get this: eating just 1.5 servings of leafy greens daily can cut your risk of type 2 diabetes by 14%. That's according to a study from the University of Leicester.

Want to eat more leafy greens? Try these:

- Toss some spinach in your smoothies

- Use kale as your salad base

- Swap bread for lettuce wraps

- Add leafy greens to your eggs on toast

4. Fatty Fish

Fatty fish is a blood sugar control superstar. It's loaded with protein and omega-3s that keep your glucose in check.

Why fatty fish rocks for blood sugar:

- Protein slows digestion, preventing sugar spikes

- Omega-3s boost insulin sensitivity

- Low carb content doesn't mess with your levels

The American Heart Association says: eat fatty fish twice a week. Top picks:

These omega-3s are diabetes management gold. One study found they can slash triglycerides by 30% when paired with metformin.

Want more fatty fish? Try:

- Grilled salmon instead of steak

- Canned sardines on your salad

- Smoked mackerel for breakfast

- Tinned salmon on seed crackers for a snack

5. Whole Grains

Whole grains are blood sugar control champions. They keep all three parts of the grain: bran, germ, and endosperm.This means more fiber, nutrients, and a gentler impact on your blood sugar.

Why choose whole grains?

- They have a lower glycemic index

- They're packed with fibre

- They're loaded with nutrients such as B vitamins, zinc, magnesium and antioxidants

Here's a quick look at some top whole grain options:

A 2021 study found that eating 5 grams of beta-glucan from oats daily for 12 weeks improved hemoglobin A1C, a key blood sugar control marker.

The addition of extra fibre to meals helps to slow down digestion and therefore glucose uptake helping you feeling fuller for longer. Ensure that you are looking for wholegrain options over processed white grains as these have a much higher glucose response.

Want to add more whole grains? Try these swaps:

- Whole wheat bread instead of white

- Brown rice instead of white

- Overnight oats for breakfast

- Barley in soups and stews

Just remember: portion control matters. Aim for 3-5 servings of whole grains daily to manage your blood sugar without overdoing the carbs and always aim to balance meals with lean protein and healthy fats.

How to Add These Foods to Your Meals

Let's make adding blood sugar-friendly foods to your diet simple and fun. Here's how:

Breakfast Boost

Kick-start your day with these easy ideas:

- Whip up a berry-spinach smoothie with Greek yogurt and mixed nuts

- Smash avocado on whole grain toast, top with a poached egg and baby spinach

- Mix overnight oats, chia seeds, cinnamon, and almonds

- Greek yoghurt topped with mixed berries and mixed nuts and seeds

Lunch and Dinner Solutions

Keep your blood sugar steady with these tasty meals:

1. Chicken & Spinach Pasta

Quick, easy, and packed with protein and greens. Whole grain pasta adds fibre, lemon adds zing.

2. Sheet-Pan Chicken Fajita Bowls

Ditch the tortillas for a warm fajita salad. Roasted chicken, kale, capsicum, and black beans make it nutrient-rich.

3. Ginger-Tahini Salmon & Veggies

One-pan wonder: omega-3 rich salmon meets roasted veggies. Tahini glaze for extra flavour and healthy fats.

Smart Snacking

Keep these handy:

- Veggies + hummus

- Small handful of mixed nuts with fruit

- Greek yogurt with berries and a cinnamon sprinkle

- Chia pudding topped with fruit

Meal Prep Tips

Make healthy eating a breeze:

Using a CGM to Track Food Effects

A CGM like Vively's can revolutionise how you understand food's impact on your blood sugar. Here's how to make the most of it:

Real-Time Glucose Tracking

Vively's CGM shows you 24/7 glucose data. You'll see EXACTLY how foods affect your blood sugar as you eat them.

Food Logging and Analysis

Vively's app packs a punch with these features:

Making Sense of Your Data

The app labels foods as "Enjoy", "Moderate", or "Limit" based on your glucose response. It's that simple to support making healthy and sustainable choices.

Personalised Insights

Food Score 2.0 tells you how specific ingredients affect YOUR body. Use this to fine-tune your diet. The additional dietitian support can further enhance your personalisation and understanding of your body.

Watching Your Glucose Response

Look at how high your glucose goes after meals and how fast it drops. Aim for gentle waves, not sharp spikes.

Beyond Just Food

Track exercise, sleep, and stress too. They all play a role in your blood sugar levels.

The American Diabetes Association says healthy blood sugar ranges are:

- Before meals: 4-6mmol/L

- Two hours after meals: 6-8mmol/L

Use these as a guide when reviewing your CGM data.

Wrap-up

Let's recap the top 5 blood sugar-friendly foods:

1. Berries

2. Nuts and Seeds

3. Leafy Greens

4. Fatty Fish

5. Whole Grains

These foods pack nutrients that can help manage glucose levels. But here's the thing: there's no one-size-fits-all diet for blood sugar control.

Your body's unique. What works for others might not work for you. That's where a Continuous Glucose Monitor (CGM) comes in handy.

A CGM, like Vively's, shows you how foods affect your blood sugar in real-time. No more guessing games with your diet. With 24/7 tracking of your glucose data you can master your lifestyle to optimise your glucose responses and long-term health. Discover personalised insights based on your own data and track metrics that make a real difference.

With a CGM, you're in the driver's seat. It's not about avoiding all spikes; it's about finding your body's sweet spot.

Maybe you'll find that adding nuts to breakfast keeps your blood sugar steady all morning. Or that brown rice at dinner leads to better overnight glucose control than white rice.

Use your CGM data to fine-tune your diet. This personalised approach can boost your blood sugar management and overall health.

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