So last week I shared my number one strategy for ensuring your meals are blood sugar balancing.

Today, I want to provide you with some key blood sugar super foods that can really help you on your way to balancing your levels in the short term and in the long term, which in turn, will improve your inflammation and oxidation levels - essential for endo management.

Now, obviously, we’ve already discussed the role of fibre from veggies, protein and healthy fats, and I shared how each of these slow down the release of glucose from foods, so you know the importance of these key foods groups.

But today, I want to give you some specific foods, that have been shown in the studies to give our blood sugar efforts a little (well actually, pretty big) boost.

Show notes

Nuts

https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/

https://pubmed.ncbi.nlm.nih.gov/30395790/ - peanut butter

https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/ - almonds

https://pubmed.ncbi.nlm.nih.gov/21364607/ - pistachios

https://pubmed.ncbi.nlm.nih.gov/24424074/ - pistachios

Viscous fibre

https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9503020/ - flax

https://pubmed.ncbi.nlm.nih.gov/30661699/ - flax

https://www.sciencedirect.com/science/article/pii/S1756464623004061 - chia seeds

https://pubmed.ncbi.nlm.nih.gov/28000689/ - chia seeds

https://ajcn.nutrition.org/article/S0002-9165(23)27235-4/fulltext - psyllium husk

https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011 - psyllium husk

Beans

https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/ - soluble fibre

https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - resistant starch

https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - compared to starchier carbs

https://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/ - compared to starchier carbs

https://pmc.ncbi.nlm.nih.gov/articles/PMC5691712/ - black beans

https://pubmed.ncbi.nlm.nih.gov/28303049/ - chickpeas

Resistant starch

https://www.theendobellycoach.com/podcast/endometriosis-butyrate - gut and endometriosis benefits

https://www.sciencedirect.com/science/article/pii/S1756464622001645 - blood sugar research

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x - insulin

https://pubmed.ncbi.nlm.nih.gov/8092089/ - blood sugar research

https://pubmed.ncbi.nlm.nih.gov/16155268/ - blood sugar research

https://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723 - types of resistant starch

https://pubmed.ncbi.nlm.nih.gov/19562607/ - cooling methods

https://www.researchgate.net/profile/Abdulrahman-Hashem-2/publication/376857067_Effect_of_freezing_and_heating_white_bread_on_the_glycemic_response_of_healthy_individuals/links/658d0d2d2468df72d3dd7101/Effect-of-freezing-and-heating-white-bread-on-the-glycemic-response-of-healthy-individuals.pdf - bread

https://pubmed.ncbi.nlm.nih.gov/17426743/ - bread

https://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf - green bananas

https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar - further listening

https://www.nhs.uk/common-health-questions/food-and-diet/can-reheating-rice-cause-food-poisoning/ - safe reheating instructions for rice

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Produced by Chris Robson