Blood Glucose Management: A1c Vs. Time In Range | Mastering Diabetes [8bf1a7]

Mastering Blood Sugar Balance While Dining Out: Smart Menu Choices

The Foundation 104 blood sugar to a1c of Healthy Eating Blood sugar balance is crucial for overall well-being, and maintaining it while dining out requires smart menu choices. A healthy blood sugar range is between 70-99 mg/dL fasting and less than 180 mg/dL after meals (1). This ideal range ensures that your body functions efficiently, preventing complications associated with high or low blood sugar levels.

Navigating Restaurant Menus When dining out, it's essential to be mindful of the menu choices. Opt for grilled or baked options instead of fried blood sugar morning levels foods, which are often higher in carbohydrates and added sugars (2). For instance, a blood sugar level 145 after meal grilled chicken breast without sauce is an excellent choice compared to breaded and deep-fried chicken.

Fiber-Rich Options Incorporating fiber-rich foods into your meals can help regulate blood sugar levels. Foods high in fiber include fruits, vegetables, whole grains, legumes, and nuts (3). Some examples of healthy options are salads with avocado and nuts or vegetable stir-fries served with brown rice.

Healthy Fats for Blood Sugar Balance Incorporating sources of healthy fats into your meals can also help regulate blood sugar levels. Foods rich in omega-3 fatty acids like salmon, olive oil, and avocados promote insulin sensitivity (4). Try adding a handful of walnuts to your salad or using avocado as a creamy base for sauces.

Smart Carb Choices Whole grains are an excellent source of complex carbohydrates that provide sustained energy without causing blood sugar spikes. Opt for brown rice over white rice and whole wheat bread instead of refined flour products (5). For example, try the quinoa bowl at your favorite restaurant or choose whole-grain pasta with marinara sauce.

Limiting Added Sugars Restaurants often hide high amounts of added sugars in sauces, dressings, and condiments. Be mindful of these extras by asking for them to be left off (6). Instead, opt for fresh fruits or citrus wedges as natural sources of sweetness.

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