'I'm a nutritionist and I recommend 3 food types to prevent blood sugar spikes and stabilise insulin levels'

Speaking exclusively to GB News, BlueIron nutritionist Cara Shaw advised eating lean protein and healthy fats.

She said: "Protein and healthy fats have minimal impact on blood sugar levels and help slow the release of glucose when consumed with carbohydrates. This stabilises energy levels and reduces sugar cravings."

Cara told people to try adding chicken, fish, eggs and tofu into their diet, as excellent sources in reducing blood sugar spikes.

She advised having foods that are low on the glycemic index (GI) as they are excellent options for reducing insulin sensitivity.

The expert explained: "Low-GI foods are broken down more slowly by the body, preventing sudden spikes in blood sugar and providing sustained energy."

Berries, apples, sweet potatoes and legumes are all foods that are low on the GI.

High-fibre foods such as whole grains and non-starchy vegetables like broccoli or spinach are recommended by Cara to maintain glucose levels.

She said: "Fibre slows the digestion and absorption of carbohydrates which prevents blood sugar spikes. Soluble fibre, in particular, helps improve insulin sensitivity."

Part of the long-term benefits of making these dietary changes is they prevent potential health complications.

"High blood sugar levels over time can lead to insulin resistance, type 2 diabetes, cardiovascular disease and nerve damage. Adapting your diet helps mitigate these risks," said Cara.

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Another long-term benefit of stabilised blood sugar levels is it can lead to consistent energy throughout the day. Brain fog will clear and people will notice themselves yawning less.

Cara added: "Reducing blood sugar levels helps to support weight management. Balancing blood sugar levels can reduce sugar cravings, overeating, and fat storage, particularly around the abdomen, which is often associated with insulin resistance.

"By focusing on whole, nutrient-dense foods, individuals can reduce their risk of chronic illness, maintain steady energy and feel more in control of their health and wellbeing."

If you have any concerns regarding your blood sugar levels or any other health matters, it is always best to consult your GP.