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 strong
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 carbs (bread, pasta, rice, fruit, cookies, etc.). Your body breaks down these carbohydrates into glucose, which is then transported through your bloodstream to your cells. Your cells use this energy as fuel. And while your cells need glucose for survival, too much can cause a slew of unwanted conditions.
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: weight gain, mood fluctuations, intense sugar cravings, fatigue, and reproductive issues (infertility, PCOS, etc.). Additionally, it’s the root cause of metabolic conditions, like type 2 diabetes. Rather than peaks and valleys—I.e. 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.
How do you know if your blood sugar is stable? Wear a continuous glucose monitor!
See here for optimal blood sugar ranges! Want to know your specific blood sugar levels? And as mentioned, 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:
Diet
Eating a diet high in refined carbs 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
Exercise is fantastic for managing blood sugar! Whether you’re walking, strength training, swimming, dancing, etc., your muscles use glucose for energy, which lowers your blood sugar levels. Aim for 20-45 minutes of moderate movement daily. A post-meal walk also does wonders for blood sugar.
Stress
Unfortunately, stress hormones—like cortisol—can cause blood sugar levels to rise. The body prepares to use glucose for energy in response to a perceived threat. Regulating blood sugar levels is just another reason to meditate!
Health Conditions
Hormonal imbalances, diabetes, insulin resistance, and hypoglycemia can all affect blood sugar levels.
Sleep
Lack of sleep (or poor sleep quality) can cause hormone imbalances that negatively affect blood sugar levels. Have you ever noticed that you crave more sweet and starchy foods if you don’t sleep well? Clock your zzz’s.
By understanding how your specific blood sugar works (and how it’s 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 eggs: A classic, avocado toast is both filling and nutritious, thanks to avocado’s healthy fats and fiber. Plus, the eggs’ protein will help balance your blood sugar while aiding in satiation. Optional: add smoked salmon and chives as well!
Lupini bean pasta with roasted vegetables: This colorful salad is packed with fiber, vitamins, and minerals. If you haven’t tried lupini bean pasta, it’s delicious and packed with satisfying protein. Cook the lupini bean pasta according to the package. Meanwhile, roast veggies. Combine pasta and produce in a bowl and top with crumbled feta, arugula, and olive oil.
Green smoothie: Blend spinach, kale, frozen mango, unsweetened almond milk, hemp seeds, ground flax, a scoop of vanilla protein powder, and a heaping spoonful of tahini for a nutritious breakfast on the go.
Greek yogurt parfait: Layer Greek yogurt, fresh berries, and keto granola in a bowl. 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 organic shredded cheddar cheese or pesto on top for additional healthy fats.
Baked salmon with roasted beets: This simple dinner is loaded with omega-3 fatty acids and antioxidants. Bake the salmon and beets (any variety) 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: In this veggie-packed stir-fry, swap out rice for cauliflower rice. 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.
Teriyaki chicken skewers: Marinate the chicken in this no-sugar-added teriyaki sauce. Thread chicken, bell peppers, onions, and mushrooms onto skewers. Pair the skewers with couscous or wild rice.
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, and earthy!
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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