If you’re getting bored with your typical meals, it could be a great time to try new, healthy foods—like sardines, which support blood sugar, or lentils, packed with fiber and protein. Even a small change to your routine, like starting the day with some simple exercises, could go a long way. Here’s what to try this week.
The tiny tinned fish may offer major blood sugar support. Sardines don’t contain any carbs (which raise blood sugar), and they have a number of nutrients known to stabilize blood sugar, including protein, omega-3s, magnesium, vitamin D, and taurine.
In fact, a 2021 study found that adults with prediabetes who ate about two cans of sardines every week for a year saw substantial blood sugar improvements. The researchers concluded that regularly eating sardines can lower the risk of type 2 diabetes for people with prediabetes.
Your blood pressure naturally spikes when you wake up, but healthy morning habits can help lower it and manage it throughout the day. If you’re building a blood pressure-friendly morning routine, try including a few isometric exercises.
These static exercises involve holding a position without moving, like wall sits or planks. Research has found that isometric exercises can lead to a meaningful drop in blood pressure. Plus, they only take a few minutes and don’t require any equipment.
If you love pasta but hate the blood sugar spike that follows, try opting for chickpea pasta instead. These noodles are made from ground chickpeas, which are high in fiber and protein.
Both of these nutrients help slow digestion and carbohydrate absorption, leading to a more gradual rise in blood sugar compared to regular pasta. This effect is especially beneficial for people with diabetes, but it can help everyone feel fuller for longer after the meal.
Magnesium is an essential nutrient that supports a number of functions in your body, including healthy sleep, bone strength, and muscle growth. Want to sneak more magnesium into your diet? Try snacking on pumpkin seeds.
An ounce of pumpkin seeds packs 168 milligrams of magnesium (about 40% to 50% of the daily recommended value), and provides zinc, iron, and protein. Try adding raw or roasted pumpkin seeds to salad, soup, and yogurt.
Healthy diets often incorporate foods that are good sources of multiple nutrients—like lentils. Half a cup of cooked lentils contains almost 9 grams of protein and 8 grams of fiber, while also providing folate, potassium, magnesium, zinc, and iron.
Lentils also have a low glycemic index, meaning they won’t spike blood sugar, and they’ve been shown to support cholesterol levels.
