Spring is here. And it’s the perfect opportunity to hit the reset button: on your home, your grocery basket, and your overall well-being. It’s time to elevate your eating habits and prioritize balancing your blood sugar levels (more on this, below!). With the arrival of new fruits and vegetables, longer days, and warmer weather, let this season be your most energized—yet. Whether you’re looking to curb cravings, improve your digestion, or just feel more vibrant this spring, these tips for spring eating will help you feel your best. Let’s dive into easy spring recipes for blood sugar balance. These delicious and nutritious meal ideas will nourish your body to help you achieve optimal health.
How to eat in the spring to feel vibrant
This time of year brings forth a beautiful variety of fruits and vegetables to savor. There’s no better time to embrace early-summer’s fluctuating weather with light, nutritious food. Hello, leafy greens, cilantro, radishes, asparagus, cabbages, broccoli, cauliflower, and strawberries! With that said, how can you eat seasonally in the spring to feel vibrant?
COOK YOUR GREENS
If you aren’t accustomed to eating many greens, lightly cook them! For greens like bok choy, spinach, and kale, give them a quick sauté with garlic. Once cooked, the fiber will be partially broken down and easier to digest—this is helpful for vegetable-eating newbies.
OPT FOR RAW HONEY
Focus on lower-glycemic sugar (or unrefined sugar, like this raw honey). In the spirit of taking a lighter approach—that will also help balance blood sugar—be mindful of your sugar intake. Spring is a great time to take a step back from heavy winter desserts and opt for more refreshing, lower-sugar options (like my lemon poppyseed bread!).
Keep your immune system srong
Keep up with your anti-inflammatory, immune-boosting regime. Continue taking vitamin D, ashwagandha, and other supplements to keep immunity strong throughout the year. Add plenty of color to your plate: reds, purples, greens, and oranges.
HONE IN ON GUT HEALTH
Many bitter roots help boost liver function, strengthen immunity, and create a healthy environment for new spring microbes to proliferate. Baby microgreens (like sprouts) are loaded with nutrients for healthy gut bacteria. Additionally, spring fruits are incredibly nourishing. Berries and cherries are rich in antioxidants, helping transform the gut.
Balance your blood sugar for better energy
Along with the suggestions above, one of the best ways to feel vibrant this season is via balanced blood sugar. Truthfully, keeping blood sugar stable is a year-round affair. Blood sugar, also known as blood glucose, is a type of sugar that’s present in your bloodstream. It comes from the foods you eat. Particularly, sweet and starchy carbohydrates (bread, pasta, rice, fruit, cookies, etc.). Your body breaks down these carbohydrates into glucose, which is then transported through your bloodstream to your cells, which are used as energy fuel. In fact, glucose is the body’s preferred source of fuel.
why is blood sugar balance important?
No matter the season, maintaining stable blood sugar levels is key. After all, chronically unstable blood sugar levels can cause a range of symptoms and long-term health problems—everything from intense sugar cravings and fatigue to reproductive issues (infertility, PCOS, etc.) and metabolic conditions, like type 2 diabetes. Rather than peaks and valleys (blood glucose spikes and crashes), we want rolling hills. In other words, we want a constant supply of energy to support bodily functions. This is crucial for overall health and well-being.
See here for optimal blood sugar ranges! Want to know your specific blood sugar levels? Consider wearing a continuous glucose monitor.
What affects blood sugar levels?
Many factors affect your blood sugar levels, including the foods you eat, your activity level, stress, medications, and medical conditions—like diabetes. More specifically:
Eating a diet high in refined carbohydrates and added sugars can cause spikes in blood sugar levels. However, eating a diet high in protein, healthy fats, and fiber-rich carbohydrates can help keep blood sugar levels stable.
Exercise is fantastic for managing blood sugar! Whether you’re walking, strength training, swimming, dancing, etc., your muscles are using glucose for energy. In turn, this lowers your blood sugar levels. Aim for 20-45 minutes of moderate movement, daily. A post-meal walk also does wonders for blood sugar.
Unfortunately, stress hormones—like cortisol—can cause blood sugar levels to rise. Reason being, the body prepares to use glucose for energy in response to a perceived threat. Regulating blood sugar levels is just another reason to meditate!
Hormonal imbalances, diabetes, insulin resistance, and hypoglycemia can all affect blood sugar levels.
Lack of sleep (or poor sleep quality) can cause hormone imbalances that can negatively blood sugar levels. Ever noticed that you crave more sweet and starchy foods if you don’t sleep well? Clock your zzz’s.
By understanding how blood sugar works and how it can be influenced, you can make informed choices about your diet and lifestyle to help maintain healthy blood sugar levels!
easy spring recipes for blood sugar balance
With blood sugar balance in mind, here are 10 easy meal ideas to whip up this spring:
Avocado Toast With Poached Egg: This classic breakfast dish is a great way to start the day off on the right foot. The healthy fats in the avocado and the protein in the egg will help balance your blood sugar and keep you feeling full and energized all morning long. Optional: add smoked salmon and chives as well!
Lupini Bean Pasta With Roasted Vegetables: This colorful salad is packed with fiber, vitamins, and minerals. Roasting spring vegetables (radishes, asparagus, etc.) brings out their natural sweetness, and the lupini bean pasta provides a healthy dose of satisfying protein.
Green Smoothie: Start your day with a burst of energy from a green smoothie. Blend together spinach, kale, mango, unsweetened almond milk, hemp seeds, ground flax, and a scoop of vanilla protein powder for a nutritious breakfast on the go.
Greek Yogurt Parfait: Layer Greek yogurt, fresh berries, and keto granola in a bowl for a filling and nutritious breakfast or snack. Greek yogurt is high in protein, making it a great option for blood sugar balance. Optional: add a spoonful of chia seeds for additional healthy fats and fiber.
Veggie Omelet: Sauté Swiss chard, bell peppers, and mushrooms, then fold them into beaten eggs for a protein-packed breakfast or lunch. Optional: add feta cheese or a spoonful of pesto on top for additional healthy fats.
Baked Salmon With Roasted Potatoes: This simple dinner is loaded with omega-3 fatty acids and antioxidants. Bake the salmon and fingerling potatoes in the oven (or air fryer!) with a sprinkle of salt, garlic powder, and black pepper. Serve with steamed artichoke and lemon.
Cauliflower Rice Stir-Fry: Swap out rice for cauliflower rice in this veggie-packed stir-fry. You’ll get all the flavor and satisfaction of a traditional stir-fry, without the blood sugar spike. Optional: add ground turkey, chicken, or tempeh for additional protein.
Chicken and Veggie Skewers: Thread chicken, bell peppers, onions, and mushrooms onto skewers and grill them up for a nourishing dinner. Marinate the chicken in this no-sugar-added teriyaki sauce.
Chia Seed Pudding: This keto chia pudding will become a weekly staple! Chia seeds are packed with fiber and healthy fats, which can help balance your blood sugar and keep you feeling full.
Savory Cream Cheese Toast With Roasted Radishes: Don’t knock this recipe until you try it. It’s sweet, savory, earthy, and comes together in less than 15 minutes.
This article contains affiliate links. Thank you for supporting Wellness with Edie! This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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