5 Favorite Complex Carbs for Stable Blood Sugar & Lasting Energy

Sharing my top 5 favorite complex carbs to help stabilize blood sugars and promote lasting energy.

Stabilizing blood sugar levels matter for a variety of important reasons. It helps keep your energy, mood, and focus steady throughout the day—without the crashes that come from sudden spikes. Long-term, balanced blood sugars also support hormone health, reduce stress, lower inflammation, and help you feel more like YOU again. It’s one of the most powerful ways to feel your best now while protecting your future health.

But how do we balance our blood sugars? One focus is to consume balanced meals containing all three macronutrients. But keep in mind, when looking at carbohydrates, we want to focus on consuming complex carbs versus simple carbs. See below for my 5 favorite complex carbs to incorporate into a variety of meals.

But before we dive in, if you’re interested in learning more about this topic, I discuss the importance of creating a balanced meal to promote optimal health and reduce inflammation within Eat Well. All while providing realistic and sustainable tips and tricks to implement within your busy lifestyle.

5 Best Complex Carbs for Stable Blood Sugar and Lasting Energy

1. Apples. Apples are packed with soluble fiber, which helps slow down the digestion of carbohydrates. In return, this helps to prevent blood sugar spikes, stabilizing levels to not only keep you full and satiated, but also help to lower inflammation within the system. Apples also contain polyphenols, which promote insulin secretion to assist in improved glucose uptake, improving insulin resistance. Apples make a filling, portable snack. You can pair apples and peanut butter, apples and cheese, or make sautéed cinnamon apples for a decadent fall inspired dessert. 
2. Chia seeds. Chia seeds come packed with nutrition. Not only are they rich in soluble fiber, they also come packed with a good amount of omega-3s and protein. Because of this nutritional profile, they help to improve satiety and digestion, while stabilizing blood sugar levels. Chia seed pudding, triple berry jam, and overnight oats are several of my favorite recipes that include this nutrient dense ingredient. 
3. Sweet potatoes. Sweet potatoes are a source of resistant starch, a type of carbohydrate that acts as a prebiotic, promoting positive gut health and improved blood sugar metabolism. They have a lower glycemic index compared to most refined carbohydrates, which assists in preventing rapid blood sugar spikes. Sweet potatoes make a delicious addition to egg bakes, as a key ingredient for stuffed baked sweet potatoes, or sweet potato breakfast hash. 
4. Berries. Berries are rich in fiber, antioxidants, and polyphenols that have been shown to prevent insulin spikes and promote stabile blood sugars. And the best part? They also help to satisfy a sweet tooth. I love adding berries as a topping to chocolate avocado mousse, summer salads, and oatmeal. 
5. Winter squash. Winter squash, such as butternut, acorn, spaghetti, and delicata squash are rich in complex carbs, fiber, and micronutrients. This helps to keep you full and satiated, while reducing sugar cravings. Which in return, helps to prevent blood sugar spikes. When we stabilize our blood sugars, this helps to regulate our hunger hormones, supporting a healthier metabolism. My favorite recipes include Italian Zest Meatballs over a bed of spaghetti squash and delicata squash fries.

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