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Food That Will Keep Your Blood Sugar Up & Help You Lose Weight

By Ashley Schwader ; Updated July 18, 2017

Stabilizing the blood sugar through proper diet can lead to increased energy, weight loss and a sense of control over daily choices. Food should be taken in every 3 to 4 hours to stabilize glucose levels. Concentrate on macronutrients, protein, carbohydrates, and fat. Revolution Health explains that to keep your blood glucose levels near normal, you need to balance your food intake, insulin level and physical activity.


Oats and oatmeal are full of fiber and low in calories. According to the American Dietetic Association fiber can lead to weight loss and health benefits because it allows you to feel fuller longer, and reduces the risk of heart disease and type 2 diabetes. "Diabetic Living" magazine explains that in addition to being heart healthy, oats can stabilize blood glucose levels. Look for oats that are whole grain with three or more grams of soluble fiber per serving.

Lean Meats and Low-Fat Dairy

Lean meat and low-fat dairy is a form of protein that can help with blood sugar and weight loss. Revolution Health states that protein serves as a blood sugar stabilizer. The best combination for weight loss and glucose control is to pair protein with other foods. This will leave you feeling full and prevent your blood sugar levels from rising too high or falling too low. For example, try an apple with yogurt, or a banana with string cheese.

Fruits and Vegetables

Fruits and vegetables are full of soluble fiber. According to Life Clinic, soluble fiber is especially good for people trying to control their blood sugar, because it helps to slow down or reduce the absorption of glucose from the intestines. Fruits and vegetables are also low in calories and mostly water based resulting in one of the top choices for weight loss. Try to add both fruits and vegetables daily with meals, snacks and recipes.

Whole Grains

Whole grains found in found in bran, nuts, whole grain breads and rice contain insoluble fibers. Life Clinic explains that these insoluble fibers leave you feeling satisfied, act as intestinal scrubbers by cleaning out the lower gastrointestinal tract and stabilize blood glucose levels. All of which lead to weight loss and blood sugar control if consumed on a daily basis. Look for products like brown rice or whole grains listed as the first ingredient.

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