Blood sugar: 9 foods a dietitian says may help avoid afternoon crashes

A registered dietitian highlighted nine food groups — including leafy greens, legumes, berries, nuts, fatty fish and acidic ingredients — that the article reports can help produce gentler rises in blood glucose and reduce afternoon energy dips.

Many people notice afternoon energy dips that coincide with changing blood glucose. The article reports registered dietitian Kinga Balogh described nine types of foods that may support more gradual increases in blood sugar. It lists items such as leafy greens, legumes, berries, whole grains and fatty fish, and it also describes adding acidic ingredients to meals. The piece outlines a 50-25-25 plate approach to balance vegetables, protein and complex carbohydrates. Key points: - The article reports leafy greens are low in carbohydrates, high in fiber, and contain magnesium and antioxidants that may improve insulin sensitivity. - The article reports legumes (lentils, beans, chickpeas) contain viscous fiber that slows the release of glucose into the bloodstream. - The article reports berries are lower in sugar, high in fiber and antioxidants, which the piece says may improve insulin function. - The article reports ‘‘gentle’’ carbohydrates like sweet potatoes, barley, quinoa and wheat berries digest more slowly and can help avoid sharp glucose spikes. - The article reports nuts, seeds, fatty fish, garlic and onions, cruciferous vegetables, and acidic ingredients (vinegar, lemon, sauerkraut, sourdough) are also listed for potential benefits to blood glucose control. Summary: The article says adopting these foods and following a balanced plate may be associated with steadier blood glucose and fewer afternoon energy dips, with some short-term changes reported within one to two weeks and further results over months. Undetermined at this time.