3 Ways to Improve Blood Sugar Levels with Food

Want to improve blood sugar levels and manage body weight? The metabolism responds and reacts to what we eat and drink, so if you want to manage your body weight and better regulate your blood sugar levels, focus on these three aspects of nutrition.  

1. Fiber 

Don't count calories or carbs; count on fiber. Fiber is what the metabolism relies on to maintain a healthy digestive tract. It also feeds the good gut bacteria in the belly that communicate with the brain to regulate signals for hunger, appetite, and cravings. 

Calories don't determine the nutritional value of the food. The caloric equivalent of broccoli compared to ice cream doesn't represent the nutritional value of the human body. Your body knows the difference between these two foods because your body reacts to three different things in the food.

Carbohydrates aren't all created the same. When we eliminate or reduce carbohydrates, we commonly exclude the healthiest carbohydrate: fiber. For the best metabolic function, build every meal around fiber first.  

2. Include Fiber, Protein, and Healthy Fat in Every Meal

The human body is programmed to recognize the nutritional value of food. Ovvia's Recipes include the three essential nutrients every healthy body needs: fiber, protein & healthy fat because the food's nutritional content naturally drives satisfaction and fullness.

The general rule of thumb is that the higher the value of the food, the more nutrient dense. And the more nutritious, and ironically, it's also going to be lower in calories: seven cups of broccoli are 230 calories, and one-third cup of ice cream is 230 calories.  

You can't eat seven cups of broccoli in one sitting because it's so full of fiber and nutrients you'll get too full. In contrast, a third cup of ice cream doesn't come close to satisfying anyone because there needs to be fiber and filling nutrition in ice cream. 

The World Health Organization's recommendations for fiber, protein, and fat are what we use for Ovvia® Members. Because these three are the primary nutrients our body needs in every meal. Ovvia® Members get targets for each one of these nutrients. Then you can plan meals and learn how to identify healthy sources for each one of these nutrients! 

3. Avoid Starchy & Sugar Carbohydrates

The fastest way to lower blood sugar is to avoid excess starch and sugar that create excessive energy or a surge in blood sugar. When there's too much glucose or energy in the blood, the body responds by deploying insulin to help lower that blood sugar. And excess glucose is excess energy most commonly stored as body fat.

The amount of glucose in the blood determines the blood sugar level. Glucose is energy in the form of simple sugars, which get absorbed into the bloodstream from the carbohydrates we eat or the sugar or the starchy carbs. Sugar and Starchy Carbs are the carbohydrates that leave the digestive system and travel into the bloodstream as glucose. 

Fiber is the one type of carbohydrate that stays behind in the digestive tract and continues to work to promote digestive and metabolic health. Fiber can also slow down the transport of starch and sugar into the bloodstream. Overall, the goal for a healthy metabolism and body weight is to limit or avoid starch & sugar, occasionally enjoying these less healthy carbs as an exception. 

Learn More 

Every human body wants to maintain a steady weight with reliable metabolic function, but it requires the right balance of energy and nutrients.

OVVIA® gives you all the information and tools you need to lose weight and improve your metabolic health. In the Ovvia® Member's Library, Emerson teaches you everything you need to know about the value of functional nutrition and which foods to limit or avoid, so you can be confident you're making the best healthy choices. 

I lost 75 pounds and kept it off. Learn more about me and my journey, watch my video, and see my photos.

© Ovvia® LLC 2023