Recent studies clearly show that balanced blood sugar is closely linked to your daily energy, mood, weight, sleep quality, and even your skin’s health. So, what can you do about it? Holistic nutrition coach Laura Stunz recently highlighted three easy-to-add foods on the German Elle platform that can make a big difference in keeping your blood sugar steady every day.
Why Your Blood Sugar Matters So Much
Researchers say blood sugar spikes directly affect how we feel. Avoiding these peaks with small lifestyle tweaks can boost your energy, balance your appetite, and improve your overall health.
Blood sugar influences:
- hunger and sudden cravings,
- focus and mental clarity,
- sleep quality and recovery,
- hormone balance and skin health,
- and long-term risks like heart disease and insulin resistance.
Keeping your blood sugar as stable as possible is super important. Along with regular exercise and mindful meal timing, certain foods play a huge role. Laura Stunz recommends three in particular that she enjoys daily.
1. Sprouted Oats
Sprouted oats are an upgraded version of regular oats, perfect for keeping blood sugar steady. Sprouting activates enzymes that break down some of the starch while boosting magnesium, zinc, and B vitamins. This makes them easier to digest and provides steady energy for longer.
Bonus: Sprouting reduces "anti-nutrients" like phytic acid that can block nutrient absorption. The oats still contain beta-glucans (soluble fiber) that slow digestion and keep you feeling full.
Tip: You can find sprouted oats at many health food stores and online. Use them for overnight oats, warm porridge, or smoothies. Laura Stunz loves hers with plant milk, a pinch of cinnamon, grated apple or banana, and a little salt. Feeling adventurous? Try sprouting oats yourself at home.
2. Legumes
Legumes like chickpeas, black beans, kidney beans, lentils, and white beans are nutritional powerhouses for blood sugar balance. They’re packed with complex carbs, fiber, and plant protein, which slow glucose release into your bloodstream.
Research shows regular legume intake significantly softens blood sugar spikes after meals and keeps you full longer, helping prevent sudden hunger attacks.
Tip: Keep cooked legumes or convenient canned versions (watch added salt and sugar) on hand. Whip up hearty dishes like chickpea curry, black bean tacos, fresh Mediterranean bean salad, or flavorful stews. Try hummus or lentil spreads for tasty sandwich toppings or salad boosts.
For best results, pair legumes with veggies and healthy fats like avocado or olive oil. If you’re sensitive to legumes, start with small amounts and enjoy well-seasoned, thoroughly cooked versions for easier digestion, as Laura suggests.
3. Apple Cider Vinegar
Apple cider vinegar might not be the first food you think of for blood sugar support, but it’s a special option. The acetic acid it contains is scientifically proven to help regulate blood sugar. It slows stomach emptying, making carb digestion more gradual and preventing sudden blood sugar spikes. Just one tablespoon before a meal can make a noticeable difference.
Tip: Laura usually drinks a glass of water with a tablespoon of organic, raw apple cider vinegar containing live cultures about 10–15 minutes before carb-rich meals. If you don’t love the vinegar taste, mix it into salad dressings—try a classic mustard vinaigrette or a special dressing with olive oil, honey, and mustard for lentil or quinoa salads.
