What Should I Eat To Keep My Blood Sugar Even?

Q: What should one eat in order to keep blood sugar even? I have tried whey protein powder drinks but they did not work. -Cathrine

A: Two important strategies can help to balance your blood sugar:

Firstly, always balance starchy carbs with some protein (or with a lot of fiber). Eaten on their own, crackers, fruit, cookies, a jam sandwich, or even carb-based meals such as pasta cause a quick rise in blood sugar levels, followed by a quick fall leaving you wanting more. Protein on its own or simply with veggies or salad (like that lunch-time favorite, salad topped with chicken) digests quickly, causing you to feel hungry soon after eating and can lead to unwanted snacking. Combining a carbohydrate food with some protein – an egg sandwich, chicken stir-fry, or a fiber-filled bean burrito – will keep you feeling satisfied and energized for hours.

Secondly, look up the Glycemic Index of foods and the Glycemic Load. These tools help you determine which foods will keep your blood sugar stable vs. those which will cause a spike. 

Check out www.glycemicindex.com for full details.