Manage your blood glucose

A fork holding healthy foods

Glucose is the body’s primary source of fuel and when it is metabolised well, it is transported around the body at a level appropriate to the energy needs of an individual. In an effort to reduce the risk of developing type 2 diabetes, you can support healthy blood glucose through diet and exercise.

Here are our top 5 tips to support healthy levels within the body

1. Choose foods with a low glycaemic index, such as eggs, beans, fish and lower GI grains

Low glycaemic foods have been shown to slow the release of glucose into the bloodstream, thereby maintaining balanced blood glucose levels throughout the body. If you enjoy your grains, include quinoa, bulgur wheat, buckwheat and wholegrains as part of a lower GI diet.

2. Choose monounsaturated fatty acids, such as extra virgin olive oil and avocados as your primary source of fat

Studies have suggested that monounsaturated fats are more effective at reducing insulin resistance and cardiovascular risk, compared to their saturated fat equivalents. Do bear in mind that whilst the type of fat is important, the total amount consumed is also vital, as even excess intake of monounsaturated fatty acids will increase your risk of weight gain and subsequent insulin resistance and dysglycaemia.

3. Include omega 3 fatty acids as part of your regular diet. These can be enjoyed as salmon, walnuts, mackerel, flaxseed and pumpkin seeds

Omega 3 fatty acids are well-known for their anti-inflammatory properties. Additionally, there is evidence supporting their contribution to improved endothelial function, reduced blood pressure and lower triglycerides.

4. Don’t forget your micronutrients

Enjoy romaine lettuce, ripe tomatoes, steamed broccoli, and some lean chicken to support your body’s chromium, magnesium and zinc needs.

Certain micronutrients are cofactors in glucose metabolism. This means that they are essential to the proper release of glucose into the bloodstream and maintenance of good blood-glucose levels.

5. Eat foods rich in antioxidants

This will assist your body in fighting free radicals and support lower levels of inflammation in the body. Certain diseases, including diabetes, are associated with increased levels of inflammation. Reactive Oxygen Species (free radicals), contribute to an increased state of inflammation and are harmful to the body. These free radicals come from burnt food, processed meat, trans fats, etc. Natural metabolic function also results in free radicals, so even if you don’t eat burnt food, meat or trans fats, you still need to include foods rich in antioxidants as part of your regular diet. Increasing intake helps to restore the balance and contribute to reduced levels of inflammation.