When aiming to keep your blood sugar stable (not too high or too low), it is important to follow these principles:
1. Eat every 2.5-3 hours to give your body a steady source of glucose (avoiding blood sugar spikes and dips throughout the day.
2. Every time you eat a carbohydrate, be sure to pair it with a healthy protein and/or fats. Examples include: vegetables, beans, nuts, seeds, meats (animal proteins), fish, eggs, avocado, olive and coconut oils.
3. Only eat WHOLE grains. Avoid all refined and processed grains like white bread, white flours, anything that comes from a box, etc.
4. Keep added sugars to <15 grams per day. Ideally this number should be ZERO! 5. Try to limit higher glycemic friuts (bananas, dried fruit, watermelon, mango and pineapple) and stick to eating lower glycemic fruits like apples, apricots, berries, cherries, peaches, plums, grapefruit, pears and grapes. Fruit should always be eaten with the skin intact – the fiber content with help to slow the digestion of the carbohydrates naturally occurring in the fruit.