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20 Super foods That Improve Your Blood Sugar, Insulin Resistance, and Overall Health ...................... 5

Dark Chocolate ........................................................................................................................................ 7

Health Benefits of Dark Chocolate ..................................................................................................... 8

How to Enjoy Dark Chocolate ............................................................................................................. 8

Cannellini Beans ...................................................................................................................................... 9

Low on the Glycemic Index ............................................................................................................... 10

Packed with Antioxidants ................................................................................................................. 10

Important Information about Cannellini Beans ............................................................................... 10

Oatmeal ................................................................................................................................................. 11

Oatmeal is Low on the Glycemic Index............................................................................................. 12

How to Incorporate Oatmeal into Your Mornings ........................................................................... 12

Spinach .................................................................................................................................................. 13

Improve Your Eyesight ...................................................................................................................... 13

Maintain Blood Pressure .................................................................................................................. 14

Helps with Fetal Development ......................................................................................................... 14

Add Spinach to Your Diet Today ....................................................................................................... 14

Broccoli ................................................................................................................................................. 15

Broccoli Can Help Those Who Have Diabetes .................................................................................. 16

Add Broccoli to Your Food Today ..................................................................................................... 16

Turmeric ................................................................................................................................................ 17

Fights Against Inflammation ............................................................................................................. 17

Improved Brain Function .................................................................................................................. 18

Improved Blood Sugar Levels ........................................................................................................... 18

Cinnamon .............................................................................................................................................. 19

Cinnamon is Heart Healthy ............................................................................................................... 19

Helps Protect Against Cancer ........................................................................................................... 20

Helps with Inflammatory Conditions ................................................................................................ 20

How to Incorporate Cinnamon into Your Diet .................................................................................. 20

Olive Oil ................................................................................................................................................. 21

Improved Heart Health ..................................................................................................................... 22

Lowers Blood Sugar .......................................................................................................................... 22

Decrease Depression ........................................................................................................................ 22

Walnuts ................................................................................................................................................. 23

Avocado ................................................................................................................................................ 25

Reduced Blood Pressure ................................................................................................................... 26

Packed with Fiber ............................................................................................................................. 26


Prevent Cancer ................................................................................................................................. 26

Lower Your Blood Sugar Levels ......................................................................................................... 26

Avocados Can Be Added to Any Dish ................................................................................................ 26

Blueberries ............................................................................................................................................ 27

Manage Diabetes .............................................................................................................................. 28

Help Your Bones Grow and Stay Strong ........................................................................................... 28

Fights Heart Disease ......................................................................................................................... 28

Psyllium Husk ........................................................................................................................................ 29

Controls Your Blood Sugar ................................................................................................................ 30

Helps You Lose Weight ..................................................................................................................... 30

Fish ........................................................................................................................................................ 31

Collard Greens ....................................................................................................................................... 33

Health Benefits of Collard Greens .................................................................................................... 34

Add Collard Greens to Your Meals Today ......................................................................................... 34

Quinoa ................................................................................................................................................... 35

Lowers Blood Sugar .......................................................................................................................... 36

Helps with Regularity ........................................................................................................................ 36

Garlic ..................................................................................................................................................... 37

Lowers Your Overall Blood Sugar ..................................................................................................... 38

Fights Against Sickness ..................................................................................................................... 38

Is Heart Healthy ................................................................................................................................ 38

Improves Your Performance ............................................................................................................. 38

Add Garlic to Your Diet Today .......................................................................................................... 38

Flaxseed ................................................................................................................................................ 39

Prevent Heart Disease ...................................................................................................................... 40

Regulate Blood Sugar ........................................................................................................................ 40

Reduces Inflammation ...................................................................................................................... 40

Flaxseed and Your Diet ..................................................................................................................... 40

Sweet Potatoes ..................................................................................................................................... 41

Low on the Glycemic Index ............................................................................................................... 42

Improve Your Skin’s Elasticity ........................................................................................................... 42

Add Sweet Potatoes to Your Diet ..................................................................................................... 42

Cherries ................................................................................................................................................. 43

Antioxidant Powers .......................................................................................................................... 44

Sleep Better ...................................................................................................................................... 44

Helps with Diabetes .......................................................................................................................... 44

Add Cherries into Your Diet .............................................................................................................. 44

Fenugreek ............................................................................................................................................. 45

Fenugreek Offers Health Benefits .................................................................................................... 46

Improve Your Digestive Tract and Lower Cholesterol ...................................................................... 46

Improve Your Blood Sugar Levels ..................................................................................................... 46

Decreases Inflammation Experienced in the Body ........................................................................... 46

You’re on Your Way to a Healthy Life ................................................................................................... 47


20 Super foods That Improve Your Blood Sugar,

Insulin Resistance, and Overall Health

Super foods are best known as foods that are considered great for your health because they

are nutritionally dense. Super foods are often plant-based, but you will find varieties that

include fish and dairy options. Some of the most popular super foods are collard greens,

broccoli, cherries, and blueberries.

Each super food packs a nutritional punch and also offers you a number of health benefits

from improved blood sugar to the prevention of cancer within your body. The number of

super foods you consume is a personal preference and depends on the benefits you want to

receive.

One key thing to keep in mind about super foods is that you need to eat them on a regular

basis to reap their benefits. You cannot simply eat blueberries for a day or two and then

expect your heart to be healthy. You must do your best to include these foods in your daily

diet.

Fortunately, all of the super foods in this book offer you a number of benefits and are easy

to incorporate into your routine and meals. Some of these are accompanied by a recipe to

give you an idea of how you can use them.

If you are having a hard time determining whether or not a food is a super food, you need to

take a look at its nutrients and minerals. Super foods usually contain a hefty dose of

additional nutrients and vitamins that your body craves.


The 20 super foods in this book can help lower your blood sugar levels and many of them

can greatly improve your insulin resistance as well. Whether you have diabetes or you

simply want to maintain a healthy blood sugar level, these super foods will get you started

on the right foot.

Remember, your blood sugar level is important and if it is not properly regulated, you may

become very sick or you may suffer from irreversible damage caused by it. The best way to

keep your blood sugar low is to consume foods that are low on the glycemic index. The

lower the number, the better. When you choose foods to eat, look for foods that rank under

55 on the glycemic index chart.

If you think that you may have high blood sugar levels, it is important to speak with your

healthcare provider and have your levels checked. Proper monitoring of these levels is

crucial to your health. In addition, your care provider will be able to point you in the right

direction when it comes to what foods to eat. If you are ever worried about a certain food,

take a moment to ask your healthcare provider or look it up on the glycemic index.

The super foods contained in this book will provide you with a variety of health benefits,

from a healthy heart to the reduced risk of developing cancer and much more. We want you

to stay healthy and eat foods that promote your overall well-being.

Don’t hesitate to try some of these super foods in your favorite dishes. Many of them can be

added to a casserole or enjoyed on their own.

To improve your blood sugar levels, start eating these super foods today and experience the

benefits for yourself. Your next doctor's visit will prove that these foods truly benefit you in

one way or another.

Ready to take a look at what these 20 super foods are? Let’s get started right away!


Dark Chocolate

Who knew something so sinfully delicious could be good for you? Yes, dark chocolate is a

super food. As you cheer in your seat, it is important to understand that there are many

health benefits that come from its consumption, but you do want to eat dark chocolate in

moderation.

Before you start grabbing dark chocolate at the store, you must keep in mind that not all

chocolate is created equal. You need to make sure you pick the right dark chocolate. If you

don't, you will not benefit from the health advantages.

When you look for dark chocolate, do not simply choose one based on the word “dark.” The

label may indicate that it is a dark variety, but it may not be the right one. In fact, you need

to look at the ingredients and choose a dark variety that contains cocoa solids as the very

first ingredient. If sugar is the first ingredient listed, skip it.

A good rule to follow is to look for dark chocolate that contains 70 percent of cocoa solids.

There will be a bitter taste to this chocolate and it is not overtly sweet like traditional milk or

semi-sweet variations. It will take some time, but your taste buds will become accustomed

to the bittersweet taste and soon you will enjoy eating it.


Researchers suggest that you keep your dark chocolate intake to about 1.7 ounces a week.

Any more than this and you may be over doing it, which will negate the health benefits. The

best way to measure out your dark chocolate is to purchase bars that are divided up into

squares. This way, you can portion it out as needed.

Health Benefits of Dark Chocolate Some of the key benefits from dark chocolate include:

Protects your skin from sun damage

Lowers your blood pressure

Improves your blood sugar levels

Decreases your risk of heart disease

Helps improve insulin resistance

Promote good blood flow within your body

Within dark chocolate you will find a variety of vitamins and minerals that your body needs

to function and thrive. Some of those nutrients and minerals include:

Zinc

Copper

Phosphorus

Manganese

Fiber

Potassium

Iron

Selenium

Magnesium

How to Enjoy Dark Chocolate Many people enjoy simply eating a piece of dark chocolate, but if you can't get used to the

bitter taste, you can just add it to a glass of warm milk or even into your coffee in the

morning. Dark chocolate is a super food that is known to help lower your blood sugar levels

and improve your cardiovascular health.


Cannellini Beans

Cannellini beans are a popular food throughout the US, but you may not recognize them in

their traditional name form. In fact, most people know them as white kidney beans. These

beans are often used in Italian dishes, but you can substitute them for red kidney beans,

navy beans, and even black beans.

Many people enjoy the taste of these beans because they have a nutty taste and a silky

texture, which is quite different from traditional beans. Cannellini beans are considered to

be a super food because they offer a number of health benefits and are easy to incorporate

into any of your dishes. For example, some people enjoy adding them into tuna salad,

minestrone, or even casseroles.

Let’s take a look at some of the wonderful health benefits that these nutty beans pack.


Low on the Glycemic Index Cannellini beans are considered low on the glycemic index with a score of just 31. This

means that they can be eaten without worry from anyone who suffers from blood sugar

problems. Those who have diabetes or those who need to watch their blood sugar can

freely consume these beans and watch as their blood sugar levels slowly go down and stay

low.

One of the best things about cannellini beans is that they metabolize slowly, which means

you do not have to worry about any spikes in your blood sugar. These beans also provide

you with energy for hours after consumption, so you will not experience a crash after

consuming them.

In studies conducted, white kidney beans dropped blood sugar levels twice as much as

whole grains alone.

Packed with Antioxidants Cannellini beans are packed with antioxidants that support healthy growth. Antioxidants are

responsible for removing free radicals from your body and they also lower the risks of

cardiovascular disease, dementia, diabetes, and even cancer.

Antioxidants also keep your skin soft and supple and will restore some of the collagen within

your skin.

Important Information about Cannellini Beans It is important and crucial to your health and safety that you understand that cannellini

beans MUST be cooked thoroughly to prevent toxicity and death. Raw cannellini beans are

toxic and can lead to serious health problems.

If you are concerned that you may not be able to cook the beans properly, it is

recommended that you purchase them already cooked. Cannellini beans are sold by cans,

and you may also want to look for a low sodium version if you need to watch your sodium

intake.

If you want a super food that not only tastes good but is versatile, consider adding white

kidney beans to your diet today.


Oatmeal

If you eat oatmeal for breakfast, you are already on your way to healthier living. Oatmeal is

packed with many different nutrients and antioxidants to improve your overall well-being.

Often times, people associate oatmeal as boring, but it doesn't have to be! While plain

oatmeal may be bland, you can spice it up with other super foods such as blueberries and

cherries.

Oatmeal is made from oat grains, which are extremely high in fiber. This high fiber count

helps you feel full for longer, so you'd actually consume less food over the course of the day.

In fact, one single serving of oatmeal contains four grams of fiber.


Oatmeal is Low on the Glycemic Index Oatmeal ranks low on the glycemic index and one of the best ways to control and improve

your blood sugar level is to eat foods that are considered in the low range. Since oatmeal

does rate low on the glycemic index, you are able to consume as much as you want within

reason. In addition to improving your blood glucose levels, oats are also known to help

provide regulation. Since they are packed with fiber, you can improve the way your

digestive track functions.

Also, oats are known to help reduce the need for insulin injections, as they improve your

insulin resistance and provide your body with the nutrients necessary to function and

process sugars and carbohydrates. Lastly, oats are considered to be heart healthy, lowering

your cholesterol levels, which prevents heart attacks and heart disease.

How to Incorporate Oatmeal into Your

Mornings

Oatmeal is easy to make and often only requires some hot water and time to sit. It is

important to make sure you purchase oatmeal that is low in sugar content. Sometimes,

specialized and flavored oatmeal contain many of the unhealthy ingredients you are trying

to avoid.

If you want to dress up your oatmeal, we briefly talked about adding additional superfoods

to the oatmeal such as blueberries or cherries. These are just two of the many ways you can

dress up your oatmeal. You can also toss in some nuts, top the oatmeal with honey, or even

stir in a scoop of yogurt to add flavor. Adding your own fresh fruits and ingredients is much

better than purchasing processed ingredients.

On a final note, oats are beneficial for you and they can help improve your blood sugar

levels. In addition to oatmeal, you can add oats to cookies, salads, yogurts, and even

smoothies. If you want to improve your insulin resistance and decrease your chances of

heart disease, consider adding oatmeal to your morning breakfast.


Spinach

When you think of leafy greens and super foods, you likely think of chard or even kale.

Spinach has often taken a backseat, but it is an important super food that you should add to

your diet today. In fact, this underrated leafy green vegetable offers many different health

benefits, especially when it comes to your blood sugar.

Prior to the explosion of super foods, spinach was not readily served in restaurants. Once it

was discovered that spinach is a super food and offers tons of health benefits, restaurants

started to add spinach into their salads and you often see it stuffed into chicken.

Adding spinach to your everyday routine is not difficult because it is a versatile vegetable.

You can eat it raw or you can cook it the way you prefer. Spinach is great in casseroles,

salads, and even as a garnish on sandwiches. Your options are endless and you can easily

incorporate it into your meals.

Improve Your Eyesight Spinach is packed full of beta carotene, xanthenes, and lutein. These minerals and nutrients

help keep your eyes healthy and will help diminish puffiness and soreness of the eyes as

well. However, if you want beta carotene from your spinach, you'll need to cook it first.


Maintain Blood Pressure Spinach is packed full of potassium and does not have high sodium content. It is said that

spinach helps to lower your blood pressure and since there is not a lot of sodium in the

vegetable, you do not have to worry about blood pressure spikes or water retention.

There is folate in spinach as well and this mineral is said to help relax your blood vessels and

prevent hypertension from occurring.

In addition, spinach helps to improve your overall blood sugar and regulate how much

glucose enters your body.

Helps with Fetal Development We talked about how folate helps your blood vessels relax, but folate is also beneficial for

growing fetuses. In fact, the folate helps your unborn baby’s nervous system develop and

grow. Babies who do not receive enough folate will often suffer from conditions known as

spina bifida and cleft palate.

Add Spinach to Your Diet Today If you want to lower your blood sugar and improve your overall heart health, add spinach to

your diet today!


Broccoli

Broccoli is one of those foods that we have all seen, especially since it has a unique look to

it. Broccoli is considered to be a super food and it is one of the most popular vegetables

throughout the US. This vegetable provides you with a ton of health benefits and it taste

pretty good too, especially if you incorporate it into your dishes. Broccoli is also versatile

and can be eaten raw, steamed, baked, or tossed with another food, which makes it ideal

and easy to add to your diet.

Kids often enjoy broccoli too—despite the bad reputation that broccoli has received—

because of the many different ways that it can be served. Depending on your preference,

you may enjoy your broccoli soft and easy to chew, or with a bit of a crunch. It is important

that you do not overcook the broccoli too much, as it will turn into mush and it will lose

some of its health benefits.

It is recommended that you consume 3/4 cup to 1 cup of broccoli per day, which equals

about 5 to 7 cups a week. The amount you actually consume will depend upon your

preferences and your specific dietary needs. One cup of cooked broccoli contains 55

calories, 245 percent of your daily value of vitamin K, 135 percent of your daily value of

vitamin C, 42 percent of your daily value of folate, and 21 percent of your daily value of

fiber.


Broccoli Can Help Those Who Have Diabetes If you suffer from diabetes, you are probably always looking for new foods that you can

enjoy that will not cause your blood sugar levels to rise. People with diabetes are more likely

to suffer from a heart attack and they are up to four times more likely to have a stroke.

Broccoli is one super food that can help reduce these risks. In fact, broccoli has been studied

comprehensively to reveal its actual effect on those with diabetes. Studies have revealed

that broccoli reduces the level of Reactive Oxygen Species (which are a form of harmful

molecules) and also activates proteins that trigger antioxidant enzymes that can help

detoxification as well.

Broccoli is considered low on the glycemic index, which means it can be consumed without

the risk of a blood sugar spike. Broccoli works to lower your blood sugar and keep it within a

healthy range. Since it does not metabolize quickly, it will keep you full throughout the day

and provide you with any additional energy you need.

Add Broccoli to Your Food Today If you want to receive the health benefits of broccoli and prevent blood sugar spikes, add

some to your diet today.


Turmeric

Turmeric may not be the most popular spice in your cabinet, but once you learn the amazing

health benefits that it offers, you'll be stocking up on it very soon. Turmeric is a bright

orange-colored spice that is often used for curry and is heavily relied on in Indian cuisine.

You can enjoy this spice at home without making a curry and it is quite easy to work with.

Turmeric is often added to dishes to help preserve the beta-carotene that exists within the

vegetables you use. The amount of turmeric that you need to consume varies depending on

your needs, but is often somewhere between one to two grams per day. Studies have

shown that people who consume about 50 milligrams of turmeric over several months start

to receive the health benefits that this spice has to offer.

Two teaspoons of turmeric contain only 16 calories and provide you with 17 percent of your

daily value of manganese, 10 percent of your daily value of iron, and 5 percent of your daily

value of vitamin B6. Let’s explore some of the health benefits offered by this Indian spice.

Fights Against Inflammation Inflammation within the body can lead to poor function of the organs and can deteriorate

your health rather quickly. Turmeric is known to help alleviate inflammation and prevent

chronic inflammation from occurring as well. It is believed that this spice helps aid in

metabolic disease, cancer, and even heart disease.


Improved Brain Function Curcumin is one of the main ingredients in turmeric and it a been proven that curcumin

helps boost brain activity and function. Many brain disorders have been linked to a

decreased about of brain-derived neurotrophic factor and curcumin boosts this hormone.

There is some belief that curcumin can also help improve your memory, so that you retain

things longer and that it can make you smarter.

Improved Blood Sugar Levels Turmeric is low on the glycemic index and studies have shown that it can help lower your

blood sugar levels. It is also shown to help improve heart function and decrease your risk of

heart disease.

Try This Coconut, Carrot, and Turmeric Soup for Dinner

Ingredients:

1 pint carrot juice

4 garlic cloves, minced

1 tablespoon coconut oil

2 tablespoons turmeric root,

peeled and chopped

1/2 cup shallots, chopped

2 tablespoons ginger root, peeled

and chopped

1 lb. carrots, chopped

2 cups water

1/2 teaspoon salt

1 teaspoon curry powder

1 can coconut milk

1/2 teaspoon soy sauce

1/2 teaspoon lime juice

1 teaspoon maple syrup

Directions:

In a pot over medium heat, add oil and allow to warm.

Add in the turmeric root, shallots, and ginger. Cook for 4 minutes.

Add in the garlic and cook an additional 2 minutes.

Add in the water, carrots, carrot juice, and salt. Stir well.

Allow the mixture to come to a boil, cover, and reduce heat to simmer. Simmer 20 minutes.

Place half of the soup into the blender and blend until smooth. Repeat with the remaining

half and then return the soup to the pan.

Over low heat, whisk in the curry, coconut milk, soy, vinegar, and maple syrup. Stir well.

Serve.


Cinnamon

When you think of cinnamon, what comes to mind? You may think of a fresh apple cider or

a delicious apple pie in the oven. Cinnamon is aromatic and helps warm the soul. If you’re a

cinnamon-lover for both its scent and taste, then you’ll be happy to know it’s considered a

super food as well. In fact, cinnamon has a bunch of health benefits and you’ll likely enjoy

adding it to your diet.

Most people can consume cinnamon without a problem. If you do have liver complications,

it’s important you don’t consume too much, or it could make your condition worse. Let’s

check out some of the other health benefits now.

Cinnamon is Heart Healthy This wonderful spice is heart healthy and can help reduce the risk of heart disease in adults.

In fact, cinnamon has been shown to help lower blood sugar and also help control type 2

diabetes by having beneficial effects on blood markers. It has also been shown to help

decrease the amount of glucose that enters into the body after a meal is consumed.

Moreover, past studies have shown that 120 milligrams of cinnamon per day can help

increase your good cholesterol and reduce blood pressure.


Helps Protect Against Cancer We all want to eliminate any chances of developing cancer. Cinnamon is a great way to start

and studies have revealed that cinnamon extract may help prevent cancer. The extract

works by reducing the number of cancer cells that form and stopping the formation of blood

vessels inside of tumors.

Helps with Inflammatory Conditions Cinnamon helps fight back against inflammatory conditions that occur within your body.

This powerful spice can help with both short-term and chronic inflammatory diseases.

Consumption of cinnamon will help the body fight off infections as well.

The main ingredient in cinnamon, known as cinnamaldehyde, fights the infections of both

fungal and bacterial natures. For example, the spice can help against bad breath, listeria,

tooth decay, and salmonella.

How to Incorporate Cinnamon into Your Diet If you’re unsure of how to incorporate cinnamon into your diet, it’s actually easy and

something you can do with little effort. You can add cinnamon to the top of your oatmeal or

even into your dessert recipes. If you enjoy the mix of beef and cinnamon, a small sprinkle

of it into your ground beef will add a small, sweet punch.

If you want to enjoy cinnamon more and reduce your blood sugar at the same time, start

adding it to your daily meals.


Olive Oil

When it comes to cooking oils, olive oil is one of the healthiest options that you have

available. It’s much better for you than other options like vegetable oil. Olive oil isn’t called

a super food for no reason; it comes packed with a bunch of delectable health benefits. It

can be purchased in expensive variations and also more affordable varieties. When you start

to think about oil, you think about clogged arteries and heart disease, but olive oil does not

do this to your body and is a great alternative to butter.

If you’re planning on heading to the store for some of this versatile ingredient, there are

four different varieties to choose from, including extra-virgin olive oil, regular olive oil, virgin

olive oil, and light olive oil. Each one offers a different taste and is made with olives in

varying stages of ripeness. If you’re not sure which you would like best, you may want to

sample a small bottle of each until you have settled on your favorite.

Let’s take a look at some of the health benefits that you can receive from adding olive oil to

your diet.


Improved Heart Health Olive oil is often relied upon in the Mediterranean and for good reason too. Olive oil

decreases your chances of cardiovascular disease and can improve your overall heart health.

Studies that have been conducted show that people who consume olive oil on a regular

basis are much less likely to suffer from strokes and heart attacks.

In addition, olive oil can prevent strokes in older people. Studies showed that older people

who used olive oil regularly with dinner decreased their stroke chances by 40 percent or

more!

Lowers Blood Sugar Olive oil has been proven to lower blood sugar levels in both healthy adults and adults who

have diabetes. In one research study, two group of participants were fed meals. One group

received a meal with olive oil and the other none in their meal. Their blood sugar levels

were taken two hours before the meal and two hours after the meal. Those who consumed

olive oil had a lower blood sugar level than those who did not.

Decrease Depression Surprisingly, olive oil can also help to combat depression. Those who consume this healthy

fat are said to be happier overall and do not suffer from depression compared to those who

do not consume any olive oil.

If you’re looking to add olive oil to your meals, consider cooking your food in it or even using

it as a salad dressing. You’ll find that olive oil is much healthier for you than traditional fats

and can even lower your blood sugar over time.


Walnuts

Walnuts are one of the super foods that have been in the headlines a lot and they do pack

an important punch to your health. These nuts are quite tasty and can be eaten a variety of

ways, allowing you to enjoy them in many recipes. Walnuts are one of the few sources that

have been derived from a plant and contain omega 3 fatty acids.

If you do plan to eat walnuts, it’s important to know that they are high in calories, which

means you don’t want to consume too much. The recommended serving of walnuts is just

an ounce. One ounce will vary from anywhere between 10 to 48 nuts depending on the size

and the variety that you choose to consume. The easiest way to evaluate the nutrients you

receive from the walnuts is to think of a serving as a 1/4 cup. This 1/4 cup will contain about

150 calories.

Some of the additional nutrients in walnuts include:

Vitamin E

Potassium

Arginine

Magnesium

Fiber

Vitamin B6

Protein

Plant sterols

Resveratrol

Melatonin

Polyphenols

Walnuts do provide you with many health benefits and they have been said to decrease

your chance of a heart attack by 15 percent and up to as much as 50 percent.


Some of the health benefits of walnuts include:

Reduces the risk of diabetes

Lowers your blood sugar

Prevents cancer

Works as a natural anti-depressant

Lowers your blood pressure

Boosts your heart health

Try This Delicious Walnut Crusted Chicken

Ingredients:

1/3 cup walnuts, chopped

2 slices whole wheat bread, dried

2 tablespoons parmesan cheese

1 large egg white

1/4 teaspoon black pepper

1/2 teaspoon salt

4 chicken breast halves, skinless

and boneless

1 tablespoon flaxseed oil

Directions:

Preheat your oven to 425 degrees and lightly grease a 9x13 glass pan.

Place the bread, parmesan cheese, and walnuts into a food processor and process until

mixed.

Sprinkle in the salt and pepper.

Place the mixture into a bowl and set aside.

In another bowl, beat the egg white until frothy.

Season your chicken breasts with salt and pepper and then dip into the egg white and then

into the walnut mixture.

In a skillet over medium high heat, allow the flaxseed oil to get hot. Once hot, add in the

chicken breast halves and quickly brown on each side.

Transfer the browned chicken breast halves into the prepared glass pan and then cook for

20 minutes or until chicken is done inside.

Serve.


Avocado

Avocados are a buttery, fatty fruit that’s green in color and often known by its large seed in

the center. Avocado can be eaten by itself, dipped in a vinaigrette, or even chopped up and

added to a salad or most meals, in fact. Past research shows that avocados are packed full of

nutritional benefits and they do offer amazing health benefits that can’t be found in many

other foods.

Avocados aren’t new to the world of food, but they have exploded in popularity recently.

The Aztecs are one of the first people known to harvest and consume avocados. There are

many variations of the fruit, with the most popular being the Hass avocado.

This fruit is known for its rich, buttery, nutty taste is high in monounsaturated fats. Some of

the variations of avocado are less nutty and buttery than others so you can experiment with

them and see which ones are more suited to your taste.

Many people are familiar with the avocado because it is the main ingredient in guacamole

and is featured heavily in Spanish and Mexican cuisine. This fruit is also nutrient-dense,

making it a popular, healthy, flavorful choice for breakfast treats.


Some of the nutrients contained within the small green fruit include:

Fiber

Folate

Vitamin E

Lutein

Beta-sitosterol

Chlorophyll

Polyphenols

Magnesium

Carotenoids

Glutathione

Below, we’ll explore some of the health benefits of avocados, so you can see just how

powerful they actually are.

Reduced Blood Pressure Avocados are high in potassium. In fact, they have more potassium than bananas do!

Potassium is known to help reduce blood pressure when consumed in high amounts. The

reduction in blood pressure will help prevent strokes, heart attacks, and even kidney failure.

Packed with Fiber Fiber is found within avocados and increased fiber intake will help keep you fueled

throughout the day and regulate your bowel movements. Soluble fiber is known to help

increase the number of good bacteria in your intestines.

Prevent Cancer Avocados are known to help prevent cancer in humans and studies have backed this up.

Avocado extract in particular helps prevent prostate cancer while eating plain ol’ avocados

can help reduce the side effects experienced with chemotherapy treatments.

Lower Your Blood Sugar Levels The healthy fats in avocados work to improve your insulin sensitivity and lower your blood

sugar. Since avocados are packed full of fiber, they slow down the rate of digestion and can

decrease your blood sugar levels.

Avocados Can Be Added to Any Dish If you want to receive the numerous health benefits from avocados, make sure you increase

the amount you consume (but not excessively). Half an avocado daily is more than enough

for your fat intake. Be sure to remove the seed from the center of the fruit before eating as

it’s not edible. Avocados can also easily be added into sauces, dips, and soups.


Blueberries

Blueberries are the second most popular berry consumed within the US and they are second

only to strawberries. Blueberries are considered a super food and probably one of the

tastiest ones there is. It’s a native US fruit that offers many different health benefits, some

of which may surprise you.

When you think of blueberries, you’ll probably imagine a sweet treat such as blueberry

muffins or a blueberry streusel or even a blueberry pie. There are so many ways to enjoy

blueberries that you simply can’t get tired of them! This fruit has been widely researched

and those studies have revealed that the more of it you consume, the better your health will

be.

One of the most beneficial results to come from these studies is the discovery that

blueberries can be frozen and yet their antioxidant benefits will not be altered one bit. So

you can feel free to stock up on these delicious berries and not have to finish them off

within a couple of days—if you can resist the temptation!

A cup of blueberries is equivalent to 32 percent of your daily value of vitamin K, 19 percent

of your daily value of vitamin C and 14 percent of your daily value of fiber.


Manage Diabetes Blueberries have been shown to effectively manage diabetes by lowering your blood sugar

and improving your insulin resistance. These berries rank low on the glycemic index and do

not cause any spikes in your blood sugar levels.

Help Your Bones Grow and Stay Strong Blueberries are effective at helping your bones grow and stay strong. To be specific, it’s the

zinc in the blueberries that keep your bones in good health. It is important to note that

blueberries are packed with vitamin K, which is an essential vitamin needed to prevent bone

fractures within your body.

Fights Heart Disease Blueberries are also known for fighting heart disease and prevent the buildup of plaque

within your arteries. Overall, studies have shown that the fiber in blueberries will help

reduce the amount of cholesterol within your body and decrease your risk of stroke or heart

attack.

Try This Delicious Smoothie

If you want to enjoy a delicious, creamy, sweet treat that will still pack a healthy punch, give

this blueberry smoothie recipe a try today.

Ingredients:

1 cup of fresh blueberries (you can

use frozen too)

6 ice cubes

1 cup skim or low-fat mil

1 cup low-fat yogurt

1 teaspoon honey

Directions:

Place all the ingredients into your blender and then blend until smooth. Pour into a glass

and enjoy.


Psyllium Husk

The outer layer of psyllium, known as the psyllium husk, is used to produce mucilage, which

is a thick, gluey liquid—similar to aloe vera leaves, chia seeds, and celery—that can aid

bowel movements. This is due to its high dietary fiber content. Many people keep the seeds

and husks in their home because they do well in both warm and cool climates, so the risk of

them spoiling is low.

Since psyllium is not absorbed into your small intestines, it’s used to help absorb excess

water that remains in the intestines and thus triggers bowel movements and reduces

constipation. The husks often have been relied on as a laxative. There are additional health

benefits of psyllium husk, which we will now explore.


Controls Your Blood Sugar Psyllium husk is known to help lower blood sugar levels by helping to move sugar through

your bloodstream. In addition, the fiber content in the psyllium husk will help keep you full

throughout the day, which help fight snacking and overeating. Those who suffer from

diabetes will notice improved blood sugar levels with the addition of psyllium husk to their

diet.

Helps You Lose Weight Psyllium husk can help you lose weight and maintain your weight loss goals. In fact, if you

take psyllium 30 minutes prior to your meals, you will eat less overall and remain full

throughout the day.

Try This Psyllium Husk Bread Recipe Today

Ingredients:

3/4 cup of warm water

6 tablespoons psyllium husks

3/4 teaspoon salt

1 cup coconut flour

1./4 cup coconut oil, melted

1 1/2 teaspoons baking soda

6 large eggs

1/2 cup olive oil

Directions:

Preheat your oven to 350 degrees and then line a loaf pan with parchment paper.

In a bowl, whisk together the water and psyllium husks and set aside.

Place the remaining ingredients into a food processor and process until mixed.

Add the psyllium to the food processor and process until it is mixed in.

Pour into your loaf pan and bake for 55 minutes or until browned around the edges.

Allow bread to cool and then slice and serve.

Add Psyllium Husk to Your Diet Today

Adding psyllium husk to your diet is easy since you can add it to just about any dish. It’s

important to slowly incorporate the amount you consume, so as not to cause cramping. The

recommended dosage is 2.5 grams of psyllium husk mixed into 350 milliliters of water or

juice twice per day.


Fish

If you love fish, then you’ll be jumping for joy knowing that it’s considered a super food.

Since “fish” is the superfood and not a specific variation, there are many different types that

you can enjoy and add to your diet. Studies that have been conducted have shown that fish

both consumed naturally and through a capsule (fish oil) are effective and offer a lot of

health benefits.

In fact, some of the studies done on fish yielded results that blew researchers away. Many

of the health benefits that come from fish are due to the omega 3 fatty acids in them. Since

our bodies cannot produce omega 3 fatty acids, it is important that we obtain them from

other sources.

While you can consume any fish you like, it’s important to know which type of fish contain

the highest amounts of omega 3 fatty acids. Some of those fish include:

Mullet

Salmon

Tuna

Bluefish

Sturgeon

Mackerel

Sardines

Anchovies

Trout

Herring


The above listed fish contain about one gram of omega 3 fatty acids per every 300 grams of

fish. Since most people do not receive enough fish in their diet, a fish oil supplement is often

recommended.

We have mentioned that fish offers you a number of health benefits and many of these

benefits make consuming fish on a regular basis worth it.

Some of those health benefits include:

Lowers your risk of heart attacks and improving your heart health

Lowers and controls your blood sugar

Helps with development of the brain

Protects against neurodegenerative diseases and disorders

Good source of vitamin D

Helps fight against depression

Prevents asthma in children

Try this delicious salmon recipe

Ingredients:

1 cup walnuts, chopped

1/2 cup basil leaves

1/2 cup parsley leaves

1/4 cup flaxseed oil

1 lemon, juiced

4 5-ounce salmon fillets

1/4 teaspoon pepper

1/2 teaspoon salt

Directions:

Place the walnuts, basil, parsley, lemon juice, oil, pepper, and salt into a food processor and

mix well.

Preheat your oven to 400 degrees and place a piece of aluminum foil onto a sheet pan.

Place the salmon fillets on the aluminum foil and sprinkle with additional salt and pepper to

taste.

Cover each piece evenly with the basil and walnut mixture and seal the aluminum foil over

the salmon.

Cook for 10 minutes or until fish is cooked thoroughly.

Remove from the oven and serve.


Collard Greens

When you think of leafy green vegetables, it’s unlikely that your first thought would be

collard greens. In fact, you probably think of kale or green leaf lettuce. Collard greens have

been tucked away in the back of everyone’s minds, but they are actually a great super food

that offers you a multitude of health benefits. Collard greens are easy to cook and you

should consume about 3/4 cup to 1 cup per day to fully experience its effects. Something to

note: you want to avoid overcooking them. If you cook them for too long, they‘ll begin to

smell bad and lose a lot of their potency, which means you won’t receive the many nutrients

they pack.

One cup of cooked collard greens is equal to 63 calories, 858 percent of your daily value of

vitamin K, 80 percent of your daily value of vitamin A, 46 percent of your daily value of

vitamin C, 27 percent of your daily value of calcium, and 30 percent of your daily value of

fiber.


Health Benefits of Collard Greens Collard greens offer a lot of health benefits and those who consume them on a daily basis

will reap the most reward. Let’s take a look at some of those benefits now.

1. Improve Digestion

Collard greens helps to improve your digestive tract by preventing constipation and colon

diseases that may develop over time. This leafy green is packed with fiber to help ensure

regularity as well.

2. Improve Bone Health

Collard greens contain a high amount of calcium, as well as vitamin K, which helps in calcium

absorption. Vitamin K also improves the strength of your bones and help prevent fractures.

3. Prevent Cancer

Collard greens are considered a cruciferous vegetable and this means that it can help lower

your chances of developing cancer—cruciferous vegetables have been show to prevent and

reduce the risk of certain cancers like prostate and lung.

4. Improve Blood Sugar

Collard greens are a wonderful vegetable for those who suffer with Type II diabetes. Since

collard greens are packed with fiber, they will help lower your overall blood sugar level and

keep you full for longer. In addition, collard greens increase your insulin sensitivity and allow

your body to function properly.

Add Collard Greens to Your Meals Today If you want to improve your blood sugar and improve your insulin sensitivity, add collard

greens to your diet today. You can easily incorporate collard greens by adding them to your

salads, creating smoothies, and even stuffing them inside of chicken.


Quinoa

Quinoa has rocketed into popularity over the past few years, even heralding 2013 as the

year of quinoa. It’s a gluten-free grain and a wonderful substitute for couscous, pasta, and

rice. There are quinoa flours that can be used in baking as well for gluten-free desserts.

Quinoa itself is native to the country Bolivia and it is closely related to Swiss chard, beets,

and spinach. In addition, it comes in three different varieties, which include black, whole

grain white, and red. Quinoa is known as a complete protein, which means that it provides

you with all of the nine essential amino acids the body needs for good and optimum health.

One cup of quinoa provides you with 8 grams of protein, 15 percent of your daily value of

iron, 5 grams of fiber, 30 percent of your daily value of magnesium, and 19 percent of your

daily value of folate.


Lowers Blood Sugar Quinoa is low on the glycemic index and helps control your weight and lower your blood

sugar. it’s important to make sure that you consume enough quinoa to receive the health

benefits from it. You should also watch what you add to the quinoa to ensure you don’t add

too many fats or sugars to it.

Helps with Regularity Quinoa is packed full of fiber and is known to help your digestive tract and improve bowel

regularity You’ll enjoy relief from constipation after adding it to your diet. The fiber in

quinoa helps keep you full longer, so you won’t have to continually snack all day.

Zesty Vegetable Quinoa Salad

Ingredients:

2 tablespoons lemon juice

1 cup quinoa, uncooked

2 tablespoons olive oil

1 cup red pepper, chopped

2 tablespoons basil, chopped

15 oz. can corn, drained

15 oz. can garbanzo beans, drained

1/2 cup feta cheese, crumbled

1/3 cup olives, pitted and

quartered

15 oz. can diced tomatoes, drained

Directions:

Rinse quinoa under cold water for one minute and then drain. Cook the quinoa according to

the package directions and set aside to cool for 30 minutes.

In a small bowl, whisk together the oil, lemon juice, and basil.

In a large bowl, toss together the corn, quinoa, tomatoes, beans, pepper, and olives. Mix

well.

Pour the dressing over top of the mixture and toss. Place in the refrigerator to cool for 2

hours.

Sprinkle with feta cheese and serve.


Garlic

Garlic is best-known for its fragrance and if you cook with it often, you know how quickly it

can add aroma to the room. Garlic is highly versatile and can be used in almost any dish,

such as casseroles, vegetables, meat dishes, and countless more. Many people enjoy

roasting their garlic, but it’s easy enough to chop or mince it and toss it right into most

foods.

Previous research has shown that adding an allium vegetable such as garlic to your diet

every day can improve your overall health. The recommendation is a 1/2 a clove to your

individual meal or at least 2 cloves, if you are preparing a dish. Six cloves of garlic contain 27

calories, 15 percent of your daily value of manganese, 13 percent of your daily value of

vitamin B6, and 7 percent of your daily value of vitamin C.

One interesting fact about garlic is that it is nicknamed the “stinky rose.” This is because of

its powerful aroma and its healing benefits. Let’s take a look at some of those health

benefits now.


Lowers Your Overall Blood Sugar Research suggests that garlic is effective at lowering your blood sugar levels. In a small

research trial, 60 patients who had Type II diabetes receive an injection of a garlic

supplement, which contained 150 mg of the garlic. Compared to those who did not receive

the injection, lower blood sugar levels were reported.

Fights Against Sickness Garlic has been shown to boost your immune system functions, which helps prevent

sickness and also heals the common cold. In fact, studies have shown that garlic intake can

reduce the number of sick days that someone experiences by about 61 percent.

Is Heart Healthy Garlic is known to lower both your LDL and total cholesterol. Garlic can reduce your

cholesterol by up to 15 percent, as revealed in certain studies.

Improves Your Performance Garlic was once known as the best performance enhancer on the market. Today, garlic is

still known to help improve your performance, especially when used prior to a workout or

heavy endurance. Studies also show that garlic can reduce fatigue and you won’t feel as

worn down after a workout.

Add Garlic to Your Diet Today Garlic is a super food that‘s easy to incorporate into your diet. If you don’t like the taste of

garlic, you may want to try it in another form such as a powder, capsule, or extract.


Flaxseed

Flaxseed is a super food that you may want to add to your diet. This seed comes in a

variation of two colors, which include brown and golden. The brown variation is better for

you because it comes packed with more nutrients. Flaxseed comes from the plant known as

flax and is very rich in fiber. It can be consumed as is or used in the form of extracted oil—

flaxseed oil is one of the oldest edible oils known and has been used for many years.


Prevent Heart Disease Flaxseeds are considered to be heart healthy and will help regulate your cholesterol levels

and prevent plaque buildup within your arteries. The seeds are also known to reduce your

overall blood pressure and can bring it down to a healthy range.

Regulate Blood Sugar Blood sugar levels are always a concern, especially if you have diabetes. It’s important for

you to consume foods that don’t spike or crash your blood sugar. Glucose is an important

fuel that your body needs to operate and without it, you will not be able to function

properly.

Flaxseed has been shown to help properly regulate the blood sugar in diabetes patients and

prevent spikes that may be otherwise life threatening.

Flaxseed has also shown some promising results when it comes to improved insulin

resistance in people who have diabetes.

Reduces Inflammation If you experience any type of inflammation, flaxseed can help eliminate it. In fact, the

flaxseed itself contains lignans and omega 3 fatty acids, which work to help stop

inflammation and prevent inflammatory responses.

Flaxseed and Your Diet If you are unsure of how to consume flaxseeds, you’re not alone. Many people have heard

that the seed is good for them, but aren’t sure whether to eat them as a simple snack or mix

them into one of their dishes.

Fortunately, flaxseed can be consumed in many different ways. You can choose to consume

flaxseed in a powder form, which is simply added to your drink and consumed.

Other ways to eat flaxseed include:

Adding them to your muffin mix

Sprinkling them on a salad

Stirring them into your yogurt or oatmeal

Using it as a coating for your chicken

As you can see, there are many ways to consume this little super food seed. The above are

just a few examples; you can continue to try out different combinations and cultivate an

appropriate diet filled with flaxseed. If you want to improve your insulin resistance and

regulate your blood sugar, flaxseed is the way to go.


Sweet Potatoes

As far as vegetables go, sweet potatoes are a tasty treat you’ll enjoy adding to your diet.

What you may not realize is that they are actually considered to be a super food. These

potatoes are known by their unique appearance and are often referred to as the orange

potato. Many studies have been conducted to help show the benefits of sweet potatoes

themselves. This vegetable is jam-packed with vitamin A, which is beneficial for your blood

and body.

While you may think that all sweet potatoes are orange on the inside, there is some

variation within them and you may even find some that have a purple flesh. To receive the

most health benefits from sweet potatoes, it is important to include some fat with it.

Researchers suggest that you should have three to five grams of fat per meal and doing so

will increase the intake of beta-carotene.

One cup of baked sweet potatoes is equal to 180 calories, 214 percent of your daily value of

vitamin A, 52 percent of your daily value of vitamin C, 50 percent of your daily value of

manganese, and 26 percent of your daily value of fiber.


Sweet potatoes offer a number of health benefits and can be eaten a variety of ways, which

makes them an easy addition to your diet. For example, you can make a sweet potato pie,

sweet potato casserole, or even bake your sweet potatoes and top them with a small

amount of butter and cinnamon. Sweet potatoes are generally baked or mashed, but are

seldom enjoyed raw. It is important to make sure that you cook them first.

Let’s take a look at some of the health benefits of sweet potatoes.

Low on the Glycemic Index Traditional white potatoes are ranked high on the glycemic index, but sweet potatoes rank

low. You can enjoy sweet potatoes in the same fashion you enjoy traditional potatoes.

Research has shown that if you consume a moderate amount of sweet potatoes, your blood

sugar levels will be better controlled even if you have diabetes.

Improve Your Skin’s Elasticity Sweet potatoes are packed with vitamin C, which is beneficial for your skin. Consumption of

these potatoes will help improve your skin’s elasticity and provide you with a smooth and

youthful appearance. In addition, sweet potatoes will help to protect your body against

toxins that may be known to cause cancer.

Add Sweet Potatoes to Your Diet If you already love sweet potatoes, then you may already consume enough to receive the

health benefits from them. If you don’t, then you should add them to your diet and

consume them at least once a week to help regulate your blood sugar.


Cherries

Cherries are part of the stone fruit family and are closely related to both peaches and plums.

When we mention cherries, we are talking about the cherries you find in the produce

section of the grocery store and not the ones that you find in cocktails and on top of ice

cream sundaes. Cherries can be both sweet and sour depending on the type you choose.

While many people may not know this, cherries are a powerful fruit that offer a ton of

health benefits.

When you look for cherries at the supermarket, don’t expect to find the bright red ones that

you do find in cocktails because they are not this shade. In fact, cherries often appear in a

dark red color or almost purplish color. Cherries can be both consumed in their traditional

version as a fruit or you can consume them in a drink version known as cherry juice.

Whether you enjoy a delicious cherry pie or a cherry smoothie, you can get all the benefits

that this little fruit packs. Let’s take a look at some of those benefits now.


Antioxidant Powers Cherries contain what is known as anthocyanins, which are antioxidants and are responsible

for the color of the cherry. These antioxidants work to in the recovery of your muscles after

a workout or physical activity. In addition, anthocyanins are responsible for less pain after a

workout and anti-inflammatory effects. Research shows that cherries can help prevent gout,

arthritis, and heart disease.

Sleep Better Cherries have been shown to help people sleep better at night and also wake up more

rested and refreshed than those who do not consume cherries. If you want to increase

sleep, try Montmorency cherries. These little beauties contain six times more melatonin

than traditional cherries.

Helps with Diabetes Studies have shown that anthocyanins can help improve insulin resistance up to about 50

percent. In addition, cherries also help regulate and lower your blood sugar levels. Cherries

were ranked above blueberries, strawberries, and even grapes when it came to their insulin

and blood sugar benefits.

Add Cherries into Your Diet There are so many ways to eat cherries, including adding them to your yogurt to creating a

healthy breakfast dish of French toast topped with cherries. This fruit has some promising

health benefits and if you want to improve your blood sugar levels and insulin resistance,

consider incorporating them into your diet now.


Fenugreek

If you have never heard of fenugreek, that’s entirely all right. Many people are just

beginning to learn what it is and where it comes from. Fenugreek is a type of seed that

comes from a plant species known as the Trigonella foenum-graecum. This seed is used

throughout the Middle East and in Indian dishes. Many people enjoy the flavor attributes of

this seed and will often pair it with curry and other cultural dishes to make the food stand

out.

Fenugreek has a golden appearance and the seeds let off an aroma that is often said to

smell like maple syrup. In fact, this seed is often used in commercial manufacturing to create

both maple and butterscotch extracts.

While the seed does have a sweet smell, you’ll find that it doesn’t have a sweet taste. It’s

actually quite bitter; however, when paired with other seasonings or spices and added into

dishes, the bitter taste isn’t as overpowering.


Fenugreek Offers Health Benefits Fenugreek offers a number of health benefits to those who consume it on a regular basis

and the health benefits make this seed a super food. One tablespoon of fenugreek seeds

contains 35 calories, 2.5 grams of protein, and 3.7 milligrams of iron, which is 20 percent of

your recommended daily value.

Improve Your Digestive Tract and Lower

Cholesterol If you suffer from digestive problems or high cholesterol, you may want to take a deeper

look into fenugreek seeds. These seeds aid in upset stomach, inflammation of the stomach,

and also constipation. In addition, the seeds can help prevent hardening of the arteries in

patients with heart disease.

Improve Your Blood Sugar Levels Fenugreek seeds have been studied and said to help lower blood sugar in diabetic patients.

It is said that these seeds lower blood sugar because they help to slow down digestion and

aid in the body’s absorption of both sugar and carbohydrates. The seeds also help to

increase the amount of insulin that is released within the body.

Decreases Inflammation Experienced in the

Body Fenugreek also helps reduce inflammation that is experienced in the body and can aid in a

variety of ailments to include bronchitis, cancer, infections within the body, and kidney

problems.

As you can see, fenugreek is a wonderful super food that can help you not only improve

your digestion, but also improve your blood sugar levels. It can be consumed in both seed

and sprout form. If you’re looking to lower your blood sugar or boost your insulin resistance,

fenugreek is a good choice.


You’re on Your Way to a Healthy Life

The 20 super foods in this book are some that you may have heard of and consumed before

and some of them may be new to you. Some of the super foods were accompanied by

recipes that you can try out and modify according to your taste. Each one of the super foods

in this book will help you to manage your blood sugar, which is perfect for both those who

suffer from diabetes and those who want to maintain a healthy blood sugar level in general.

Blood sugar affects your body in many different ways, so it’s important to manage it and pay

attention to your levels. When you have consistently high blood sugar levels, you’re

considered to have diabetes, which will require intervention and often insulin management.

If your blood sugar remains too high, you can damage your body and may experience many

irreversible symptoms. A normal blood sugar level is considered to be less than 100

milligrams/DL on an empty stomach. After a meal, your blood sugar level should be less

than 140 milligrams/dL 2 hours later.

Your blood sugar level will increase and decrease over the day depending on the foods you

consume, how frequently you eat, and of course, if you have diabetes. High blood sugar

levels can be extremely dangerous, but if you experience a drastic drop in your blood sugar

levels, you may also start to feel sick, dizzy, and nauseated. It is important to recognize

these symptoms and try to raise your blood sugar levels back to the normal range. When

you work to raise the level, keep in mind that you don’t want to cause a spike, as this can be

just as dangerous as the low number.

Whether you have diabetes or you need to watch your blood sugar levels, you should

choose foods that are considered low on the glycemic index. The lower the number next to

the food, the healthier and better it is for you. Foods that rank high on the glycemic index

are not recommended for those who suffer with diabetes, as they can cause spikes in blood

sugar levels.

The super foods that are provided in the list above are all unique in nature and have a huge

variety of ways to eat them. If you want to improve your insulin resistance and regulate

your blood sugar levels, they are a great way to start. Once you start adding these foods to

your diet, give yourself a couple of months to start reaping their benefits.

If you ever have any questions about whether or not you should consume a certain food,

speak with your healthcare provider.

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