Blood Sugar and Liver Health
Blood sugar and liver health are closely connected.
When the body responds well to insulin, glucose can move efficiently from the bloodstream into the cells.
But sometimes the cells become less responsive to insulin.
This is known as insulin resistance.
The pancreas may then produce more insulin to try to keep blood glucose under control.
At the same time, the liver may continue releasing glucose even when there is already plenty available in the bloodstream.
Over time, insulin resistance can contribute to:
- Higher blood glucose
- Higher insulin levels
- Increased triglycerides
- More fat storage around the abdomen
- Increased fat storage in the liver
This is one reason that insulin resistance and fatty liver can occur together.
Build a More Balanced Plate
A balanced meal usually contains a combination of:
Protein
Examples include:
- Eggs
- Fish
- Chicken
- Turkey
- Natural yoghurt
- Tofu
- Beans
- Lentils
Protein can help you feel satisfied after eating and may help slow the overall digestion of a meal.
Fibre-Rich Carbohydrate
Examples include:
- Oats
- Potatoes
- Beans
- Lentils
- Whole grains
- Whole fruit
These foods provide energy while also supplying fibre.
Vegetables
Try to include plenty of colourful vegetables such as:
- Leafy greens
- Broccoli
- Peppers
- Carrots
- Cabbage
- Salad vegetables
Vegetables provide fibre, vitamins, minerals and protective plant compounds.
Healthy Fats
Examples include:
- Olive oil
- Nuts
- Seeds
- Avocado
- Oily fish
Healthy fats can help make meals more satisfying.
Pair Carbohydrate With Protein
You do not have to remove carbohydrate to balance blood sugar.
Instead, think about what you eat with it.
For example:
Instead of toast on its own, try:
Toast + eggs
or
Toast + nut butter
Instead of fruit on its own, try:
Apple + handful of nuts
Instead of porridge made mainly from oats, try:
Porridge + berries + seeds + natural yoghurt or nuts
Combining carbohydrate with protein, fibre and healthy fat can help create a more satisfying meal.
Simple Food Swaps
Instead of sugary cereal, try:
Porridge with berries, seeds and yoghurt or nuts
Instead of white toast and jam, try:
Wholegrain toast with eggs or nut butter
Instead of biscuits mid-morning, try:
Apple or pear with nuts
or
Natural yoghurt with berries
Instead of a large sandwich with very little filling, add:
A good protein filling + plenty of salad
Instead of a sweet drink, choose:
Water, sparkling water, herbal tea or unsweetened tea or coffee
If dinner is mainly pasta, rice or potatoes, keep the carbohydrate but add:
Plenty of vegetables + a clear source of protein
