Anyone with diabetes knows it’s a serious disease and requires a close connection with healthcare advice. Working to manage your blood sugar is difficult for most Americans let alone someone with an insulin dysregulation.  Yet, there’s great research on reversing diabetes with diet, exercise, and supplementation.  Below are some easy tips to help the body heal and function optimally on the road to balanced blood sugar levels.

Slowly increase fiber

Getting off the sugar rollercoaster slowly and allowing the body and more importantly the gut, to catch up is important.  Every other suggestion is for you to increase fiber, however, it may not be appropriate to go high greens right away. If you’ve been eating a diet void of raw veggies for most of your life, you may have a tougher time adjusting to adding in things like broccoli, cauliflower, kale and similar greens. The trick is to help heal the gut with the right fats, pre- and probiotic foods and add digestive enzymes.  Start by adding a small portion of cooked veggies that you like.  Add as much fat as you need to make it taste good for you.  The fat is needed for a couple of very important reasons. In order to assimilate the vitamins in the veggies and absorb them fat must be present. Also, fat helps you feel full and is very satiating. Increasing your fat intake slowly as you go and this will help you become fat adapted later on. See how you respond after a couple of days and increase to larger portions and different veggies. Try getting in different colors and notice how you feel after the meal. 

A high-fiber diet will support detoxification and healthy blood sugar levels. Fiber-rich foods are imperative to level blood sugars.  Include the obvious green leafy vegetables, but don’t forget the rainbow-colored veggiesnuts, and seeds like chia, flaxseeds, pumpkin seeds, almonds, walnuts.

Drink water, add fiber

We all know we need to increase our water intake throughout the day.  In fact, if you just pound some water in the afternoon you’ll feel a better jolt of energy than the afternoon 3-shot macchiato.  Adding fiber to that afternoon water creates a win-win situation.  The problem is that water can be boring and therefore the last-choice beverage. However, if you add some fun, clean flavors and fiber you’ll have a tendency to get it down and crave more.

Easy and portable…Chia seeds are a superfood. They’re an amazing source of an important type of fiber that helps to improve your digestive health, boost metabolism, and adds another source of healthy fatty acids to your diet. Plus they give you a sense of being full. If you’ve ever seen chia seeds in water, it forms a gel-like substance that many people use to make great tasting puddings.  Start by adding a small amount to your flavored water and drink… it’s that easy! Enjoy!

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