FOODS THAT CAN HELP SUPPORT HEALTHY BLOOD SUGAR 1. Beans - Fiber slows digestion 2. Lentils - Fiber and plant protein 3. Oats - Beta-glucan fiber 4. Plain Yogurt - Protein with little or no added sugar 5. Whole-Grain Bread - Usually more fiber than refined white bread 6. Non-Starchy Vegetables -Fiber and essential nutrients 7. Nuts -Unsaturated fats, protein, and fiber 8. Eggs -Protein with very little carbohydrate 9. Fish -Protein without carbohydrates 10. Whole Fruit -Fiber and nutrients; generally preferable to juice

STOP EATING THESE FOOD AT THE WRONG TIME: 1. Banana – Avoid on an empty stomach if you have a sensitive stomach (may cause acidity) 2. Coffee – Avoid on an empty stomach (can increase gastric acidity) 3. Citrus Fruits – Not on an empty stomach if you have reflux or gastritis 4. Tomato – Avoid on an empty stomach in case of a fragile stomach 5. Milk – Avoid with very salty or very acidic meals (discomfort possible) 6. Sweets – Avoid right after a heavy meal (blood sugar spike) 7. Watermelon & Melon – Consume alone if you have sensitive digestion 8. Green Apple – Avoid on an empty stomach if sensitive to acids 9. White Bread – Avoid alone upon waking (prefer with protein or fiber) 10. Red Meat – Avoid late at night (slow digestion) 11. White Rice / Pasta – Limit in large quantities in the evening Avoid based on digestive sensitivity and metabolism