Key takeaways
- Fiber, protein and fat slow glucose.
- Non-starchy vegetables come first.
- Berries and apples are smart fruits.
- Sugary drinks are the top food to limit.
- Meal order makes a difference.
What you eat has the biggest day-to-day effect on blood sugar. Here's a simple guide to filling your plate.
Foods to enjoy
Vegetables
Leafy greens, broccoli, cauliflower, peppers, zucchini, green beans and tomatoes are high in fiber and low in sugar.
Proteins
Eggs, fish, chicken, turkey, tofu, Greek yogurt, beans and lentils help you feel full and slow glucose release.
Smart carbs and fats
Oats, quinoa, barley, berries and apples, plus nuts, seeds, avocado and olive oil.
Smart swaps
| Instead of | Choose |
|---|---|
| Soda, juice | Water, sparkling water, unsweetened tea |
| White bread | 100% whole grain or sourdough |
| Sugary cereal | Steel-cut oats with nuts and berries |
| White rice | Quinoa, brown rice or cauliflower rice |
| Chips, cookies | Nuts, cheese, veggies and hummus |
How you eat matters too
Eat vegetables and protein before starches, never eat carbs alone, keep portions moderate and take a short walk after meals. RegenVive's white mulberry helps slow carbohydrate absorption, complementing these eating habits; take one capsule daily with food.
Sources
- American Diabetes Association – "Diabetes superstar foods."
- Harvard T.H. Chan School of Public Health – "Carbohydrates and blood sugar."
- Shukla A.P. et al. – "Food order has a significant impact on postprandial glucose," Diabetes Care, 2015.
Common questions
What foods keep blood sugar stable?
Non-starchy vegetables, lean proteins, beans, nuts, seeds, berries and whole grains.
Does the order I eat food matter?
Yes. Eating vegetables and protein before carbs supports a gentler post-meal glucose rise.
When should I take RegenVive?
Take one capsule daily with a meal.