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Insulin and glucagon are hormones responsible for the regulation of blood sugar levels. The first once lowers blood sugar while the latter raises it. Balance between these hormones is of utmost importance in order to keep healthy blood sugar levels. The pancreas is the most important part of the endocrine system for regulating blood sugar. Meals including protein-rich foods, fiber, and good fats are of utmost importance when it comes to regulation of blood glucose.
Protein
Protein keeps blood sugar levels in check as it doesn’t affect them. But, it has been shown to induce rapid gluconeogenesis, which is the production of glucose in those with an insulin deficiency. This is why swapping carbohydrates for protein will not protect you from a sugar spike. As a matter of fact, certain protein and carbohydrate-rich whole foods won’t spike your blood sugar.
Proteins Manufacture Hormones
When you consume protein-rich foods, the body breaks it down into amino acids which are utilized by the body to produce hormones.
Good Sources Of Protein
Protein should cover about ten percent of your daily calorie intake, which equals about 46 grams for women and 56 grams for men.
Beans
Beans are loaded with protein and they contain up to 13 types of protein. They are quite versatile and can be made into dips, spreads, or burgers.
Lentils
A 100-gram serving of raw lentils has about 20-30 grams of protein. Lentils are packed with amino acids, minerals, vitamins, and antioxidants needed for optimal health. They are very diverse and can be added to foods like chili, tacos, soups, salads, omelets, burritos, and many more.
Spirulina
Spirulina is dried and powdered seaweed which is available in the form of a plain powder or pills. A tablespoon of spirulina provides 4 grams of protein, 40 grams of vitamin A, and up to 95 grams of potassium.
Healthy Fat
A diet high in junk foods that are packed with unhealthy fats can lead to insulin resistance, which occurs when cells lose their ability to respond to insulin properly. According to a study involving 1,703 subjects, eating healthy fats decreased blood glucose and blood pressure levels within a week.
Hormones From Healthy Fat Let You Know When You’re Full
The fat you eat ends up in the adipose tissue where it is stored for further use. Being part of the endocrine system, the adipose tissue produces and regulates hormones like leptin, which tells you when you are full.
Good Sources Of Fat
Avocado
One avocado contains 29 grams of fat, very little sodium, almost no sugar, and no cholesterol or trans fat. You can use it as healthier alternative to butter, mayo and other fatty products.
Nuts And Nut Butters
Nuts are packed with minerals like magnesium, iron, calcium, and just like any other healthy fat, they are cholesterol-free and low on sodium and sugar. Add nuts to your oatmeal or salad and enjoy a tablespoon of nut butter on your toast.
Flax Seeds
A tablespoon of ground flax seeds contains 3 grams of fat, so it is not as nuts or avocado. But, it does contain solid amounts of omega-3 fats and minerals.
Fiber
Glucose and insulin levels typically spike after a meal, but eating fiber-dense foods helps prevent them. Fiber is digested slowly, so it takes some time to completely empty the stomach.
Fiber Clears Excess Hormones
Fiber clears excess hormones, particularly sex hormones. It has been scientifically shown that postmenopausal women who eat plenty of fiber have lower levels of estrogen in their blood.
Good Sources Of Fiber
Split Peas
A cup of split peas has 50 grams of fiber. Green split peas are also packed with calcium, phosphorus, potassium, and vitamins A and K. You can add them to salads, soups, and other lighter foods.
Wholegrain Foods
When you purchase flour, pasta or other grain products, opt form brown grains and avoid white ones like white pasta or white rice. The more refined, the more of its fiber is lost.
Fruit
Fruit is the easiest way to get fiber. A cup of passion fruit provides 24.5 grams of fiber, an avocado provides 13.5 grams of fiber, and a cup of raspberries provides 8 grams of fiber.