Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Being mindful of dietary choices is important when aiming to support thyroid health and regulate blood sugar levels. There are several foods that are helpful for both and that I believe are good to include on a regular basis when promoting both thyroid function and balanced blood sugar. 

Incorporating these top foods into your diet can contribute significantly to your overall health journey regardless of dietary need.

LEAFY GREENS

Leafy greens like spinach, kale, and Swiss chard shine as nutritional powerhouses. Abundant in antioxidants, vitamins A and K, and folate, these greens aid in quelling inflammation and oxidative stress that can impact thyroid health. Furthermore, their high fiber content aids in maintaining steady blood sugar levels by slowing sugar absorption into the bloodstream.

Leafy Greens: Nourishing Thyroid Health and Balancing Blood Sugar

Leafy greens are nutrient-packed champions that encompass a variety of options such as spinach, kale, Swiss chard, collard greens, arugula, …. Packed with an array of essential nutrients, antioxidants, and fiber, leafy greens offer a multitude of benefits that contribute to the well-being of both your thyroid and blood sugar.

What Vitamins and Minerals are in leafy greens, and how do these help the thyroid?

Leafy greens are particularly abundant in magnesium, a mineral known to play an important role in optimizing insulin sensitivity, thus promoting stable blood sugar levels. Additionally, these greens are rich in vitamin A, vitamin K, and folate – all of which are essential for thyroid hormone production and conversion.

Do leafy greens help with Inflammation?

The antioxidants found in leafy greens include vitamin C, vitamin E, and beta-carotene. These protection against oxidative stress and inflammation. Chronic inflammation has been linked to thyroid dysfunction and insulin resistance, making these antioxidant-rich foods an invaluable addition to your diet. By curbing inflammation, leafy greens help to contribute to a healthier thyroid and improved blood sugar control.

How do leafy greens help with Digestive Health?

The high fiber content in leafy greens not only aids in digestion but also helps regulate blood sugar levels. Fiber slows the absorption of glucose, preventing rapid spikes and crashes in blood sugar. This gentle modulation provides a steady release of energy, reducing the risk of insulin resistance. Moreover, fiber supports a healthy gut environment, which is closely intertwined with both thyroid health and blood sugar balance.

Aren’t some greens bad for the thyroid?

Many people including influencers have voiced concerns around the supposed negative impact of cruciferous vegetables due to their goitrogenic nature. However, scientific understanding reveals a more balanced perspective. 

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain goitrogens that can hinder thyroid iodine uptake, but the risk of harm from consuming normal portions of these vegetables is minimal. In fact, their numerous health benefits, such as vitamins, minerals, fiber, and antioxidants, greatly outweigh any potential concerns. 

The studies that sparked the concern over goitrogens and thyroid health used extracts that were highly potent.  You would have to eat very, very large quantities or drink several quarts of green juice a day to consume the same amount that was used in these studies. Unfortunately. many dietary and herbal myths and recommendations are centered either on one single study or studies that look at highly potent extracts that are not found in normal daily consumption.

Cooking these greens can mitigate the goitrogenic effects. Overall, the myths surrounding cruciferous vegetables and leafy greens’ supposed harmfulness to the thyroid are not substantiated by scientific evidence. Moderation, variety, and consideration of individual health conditions remain paramount for optimal thyroid well-being.

BRAZIL NUTS

Brazil nuts stand out as a superstar when it comes to supporting thyroid health. These large and delectable nuts are not only a tasty snack but also an excellent source of key nutrients for thyroid function. If you’re looking to nourish your thyroid, consider including Brazil nuts as a valuable addition to your diet.

Why is selenium important?

Brazil nuts are exceptionally high in selenium. Selenium is a crucial mineral that acts as a cofactor for various enzymes involved in thyroid hormone metabolism. Adequate selenium levels are essential for the production, activation, and conversion of thyroid hormones. Consuming just a few Brazil nuts can provide you with a significant portion of your daily selenium requirement, making them a convenient and natural way to support thyroid function.

How does selenium help with thyroid hormone regulation?

Selenium contributes to the conversion of thyroxine (T4) into the active triiodothyronine (T3) hormone, which is essential for maintaining metabolic processes and energy balance. T3 is necessary for regulating metabolism, energy production, and overall body function.

Do Brazil nuts really contain antioxidants?

Brazil nuts also offer antioxidant benefits that contribute to thyroid health. Antioxidants help neutralize harmful free radicals that can damage cells and tissues, including those in the thyroid gland. By mitigating oxidative stress, Brazil nuts can help preserve thyroid function and promote its optimal performance.

Can you eat too many Brazil nuts?

While Brazil nuts are a valuable source of selenium, it’s important not to overindulge due to their high selenium content. Excessive selenium intake can lead to adverse effects, including selenosis. Consuming one to two Brazil nuts per day is generally considered a safe and effective way to meet your selenium needs without exceeding recommended levels. When we consume a food that is really high in one nutrient, like selenium here, it can interfere with other nutrients throwing things off balance.

How can I add Brazil nuts to my diet?

Enjoying Brazil nuts is easy and versatile. Snack on them as they are, add them to your favorite trail mix, or incorporate them into your breakfast routine by sprinkling chopped Brazil nuts over yogurt or oatmeal. Remember that a little goes a long way – a small handful can provide you with the selenium your thyroid needs to function optimally.

BERRIES

Berries such as blueberries, blackberries, raspberries, and even strawberries (which aren’t really a berry) stand out for their anthocyanin antioxidants, which combat inflammation and oxidative stress that might affect thyroid health. Their low glycemic index makes them an excellent choice for maintaining balanced blood sugar levels. Chronic inflammation can disrupt thyroid hormone production and metabolism, and antioxidants help mitigate this by protecting thyroid cells from damage.

How does the vitamin C in berries boost thyroid health?

Vitamin C, an essential nutrient that is involved in the synthesis of thyroid hormones and supports the conversion of inactive thyroxine (T4) into active triiodothyronine (T3). Ensuring an adequate intake of vitamin C from berries and other fruits and vegetavles can promote proper thyroid hormone balance.

Do berries contain Iodine?:

Certain berries, such as cranberries and strawberries, contain trace amounts of iodine, a mineral that’s essential for thyroid hormone synthesis. While the iodine content in berries is relatively low compared to other sources like sea vegetables and other seafood, incorporating a variety of iodine-rich foods can contribute to overall iodine intake, which is crucial for thyroid function.

What are good ways to include berries?

The versatility of berries makes them an easy addition to your daily meals. Enjoy them on their own as a quick snack, add them to yogurt, oatmeal, or smoothie bowls for a burst of flavor and nutrients, or include them in salads for a sweet and savory combination.

QUINOA

Quinoa, a nutrient-dense pseudo-grain, offers a unique balance of carbohydrates, fiber, and protein. Complex carbohydrates in quinoa foster consistent blood sugar levels, while its high protein content supports muscle health, enzymes, and so many other biochemical pathways in the body. This pseudo grain also houses essential nutrients like zinc, iron, and magnesium, contributing to robust thyroid function.

How does quinoa help with the conversion of thyroid hormones?

Quinoa contains significant amounts of essential nutrients like magnesium, zinc, and selenium, which are important for thyroid hormone metabolism. 

Magnesium is essential for the enzymatic reactions that facilitate the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone) in the body. 

Zinc is involved in the synthesis of thyroid hormones, while selenium is a key component of the enzyme that converts T4 to T3. By providing these essential nutrients, quinoa supports the process of thyroid hormone conversion, thereby promoting proper thyroid function.

How does quinoa help balance blood sugar?

Quinoa is a complex carbohydrate with a low glycemic index, meaning it is digested and absorbed slowly by the body. This gradual digestion leads to a slower and steadier release of glucose into the bloodstream, preventing rapid spikes and crashes in blood sugar levels. 

Additionally, quinoa is rich in dietary fiber, which further aids in stabilizing blood sugar levels by slowing down the absorption of sugars from the digestive tract. The combination of slow carbohydrate digestion and high fiber content contributes to improved insulin sensitivity and reduced insulin resistance, promoting better blood sugar balance.

AVOCADO

Avocados are abundant in heart-healthy monounsaturated fats that facilitate the absorption of fat-soluble vitamins that are necessary for thyroid health. Avocados enhance the absorption of nutrients in a variety of dishes.

Packed with a host of beneficial nutrients and healthy fats, avocados offer a unique combination that supports thyroid health while also providing a range of other health benefits. 

Why is avocado considered a healthy fat?

Avocados are renowned for their high content of monounsaturated fats, which are heart-healthy fat. Monounsaturated fats are considered healthy fats due to their positive impact on heart health, inflammation, and overall well-being. 

Monounsaturated fats are known to help lower “bad” LDL cholesterol levels while maintaining or even increasing “good” HDL cholesterol levels, which is beneficial for cardiovascular health. These fats have been associated with a reduced risk of heart disease and stroke. They also play a role in reducing inflammation in the body, which is linked to various chronic diseases.

These fats are beneficial for thyroid health, too, as they provide the building blocks for hormone production, including thyroid hormones. A well-functioning thyroid relies on the availability of healthy fats to produce and balance thyroid hormones.

Avocados are a good source of both vitamin E and selenium .

These essential nutrients have antioxidant properties. Antioxidants play a vital role in protecting thyroid cells from oxidative stress and inflammation, promoting their proper function. Vitamin E and selenium are particularly beneficial for individuals with autoimmune thyroid conditions, as they can help mitigate immune system-related damage to the thyroid gland.

How do avocados support metabolism?

The B-vitamins found in avocados, such as riboflavin, pantothenic acid, and niacin, are involved in metabolic processes that impact energy production. A well-functioning metabolism is essential for maintaining a healthy weight and promoting overall thyroid health.

Niacin (Vitamin B3) is essential for converting food into energy and maintaining proper thyroid function. It aids in the production of thyroid hormones and contributes to their effective metabolism. 

Riboflavin (Vitamin B2) is crucial for energy production, including the conversion of carbohydrates into glucose, which helps stabilize blood sugar levels. Additionally, riboflavin is involved in thyroid hormone activation and supports the overall function of the thyroid gland. 

Pantothenic acid (Vitamin B5) is important for adrenal health, as the adrenal glands have a close connection to thyroid function. Healthy adrenal glands can contribute to better thyroid hormone conversion and balance. This is also a key vitamin for cholesterol and sex hormone balancing.

When consumed through avocados, these B vitamins work synergistically to promote efficient energy metabolism, aid in thyroid hormone production and activation, and contribute to the regulation of blood sugar levels. 

What are some easy ways to enjoy avocados? 

Add avocado to salads, blend it into smoothies for a creamy texture, or use it as a topping for various dishes. Avocado’s mild flavor and creamy consistency make it a versatile ingredient that can enhance the taste and nutrition of your meals.

CINNAMON

Cinnamon enhances insulin sensitivity and aids in stabilizing blood sugar levels. Incorporating this potent spice into your meals and beverages can aid in curtailing post-meal blood sugar spikes.

Beyond its flavorful appeal, cinnamon contains compounds that have been associated with supporting metabolic function, blood sugar regulation, and overall well-being. 

How does cinnamon help with blood sugar regulation?

One of the standout qualities of cinnamon is its ability to enhance insulin sensitivity and assist in managing blood sugar levels. Stable blood sugar levels are crucial for thyroid health, as imbalances can negatively impact hormone production and utilization. 

Cinnamon is a good source of antioxidants.

Cinnamon is rich in antioxidants, including polyphenols, which have been linked to various health benefits. Antioxidants play a role in protecting cells from oxidative stress and inflammation, which can contribute to thyroid dysfunction. By reducing oxidative damage, cinnamon may help maintain healthy thyroid tissues and function.

Cinnamon has anti-inflammatory effects.

Chronic inflammation is associated with various health conditions, including autoimmune disorders that can affect the thyroid. Cinnamon’s anti-inflammatory properties may help mitigate inflammation and potentially support individuals with autoimmune thyroid conditions by reducing immune system-related stress on the thyroid gland.

Cinnamon can support metabolic pathways.

Cinnamon contains compounds that stimulate metabolic processes. While it’s not a replacement for a balanced diet and exercise, incorporating cinnamon into your meals could provide a gentle metabolic boost, potentially aiding weight management – factors that can impact thyroid health.

How can you incorporate cinnamon into your day?

Sprinkle ground cinnamon on chia pudding, yogurt, or smoothies, or use it as a seasoning for roasted vegetables, sweet potatoes, and more. 

CHIA SEEDS

Chia seeds boast a bounty of omega-3 fatty acids, protein, and fiber that collectively promote stable blood sugar levels and prolonged satiety, discouraging overindulgence.

Why are chia seeds called a powerhouse for thyroid health?

Chia seeds play a role in supporting thyroid health. These tiny seeds are loaded with essential nutrients, fiber, and beneficial compounds that contribute various aspects related to thyroid function. 

Chia seeds are rich in essential nutrients?

Chia seeds are a source of iodine, magnesium, and even calcium. Calcium is essential for proper thyroid function, as it supports the production and release of thyroid hormones. Meanwhile, magnesium plays a role in insulin sensitivity, aiding in the regulation of blood sugar levels and contributing to overall metabolic health.

Chia seeds are one of the best plant-based sources of omega-3 fatty acids.

Chia seeds are rich in alpha-linolenic acid (ALA). This omega-3 fatty acid is known for its anti-inflammatory properties and plays a role in reducing inflammation, which can be beneficial for individuals with thyroid disorders, especially those with autoimmune conditions.

What are some ways to incorporate chia seeds into your day?

Chia seeds are incredibly versatile and can be easily incorporated into your daily meals. They can be sprinkled on your favorite plant based yogurt, added to smoothies or smoothie bowls, used in salad dressing, or used as an egg substitute in baking due to their gel-like texture when soaked. The mild, nutty flavor of chia seeds complements both sweet and savory dishes.

Incorporating these nutrient-rich foods into your diet can offer a range of benefits for thyroid health and blood sugar balancing. Leafy greens, such as spinach and kale, provide a wealth of vitamins, minerals, and antioxidants that support thyroid function and help regulate blood sugar levels. Brazil nuts are an excellent source of selenium, a mineral crucial for thyroid hormone production and metabolism. Berries, like blueberries and strawberries, are packed with antioxidants that combat oxidative stress and promote overall well-being, including thyroid health. Avocados offer healthy fats and fiber that contribute to stable blood sugar levels and support thyroid function. Cinnamon, with its anti-inflammatory properties, may aid in improving insulin sensitivity and maintaining healthy blood sugar levels. Chia seeds are rich in amino acids, minerals, omega-3 fatty acids, and antioxidants, which collectively contribute to thyroid health and blood sugar management. By incorporating these foods, you can create a nourishing and supportive diet that benefits both your thyroid and blood sugar levels, promoting holistic well-being.

Recipes That Include these Top Foods

1. Leafy Green Salad with Berries and Avocado:

   Toss together a mix of spinach, kale, and other leafy greens with fresh berries like blueberries and strawberries. Top with avocado slices, Brazil nuts, and a sprinkle of chia seeds. Drizzle with a lemon juice and extra virgin olive oil dressing for a nutrient-packed salad.

2. Chia Seed Pudding Parfait:

   Create a chia seed pudding using almond milk and chia seeds, sweetened with a touch of cinnamon and a hint of vanilla extract. Layer the pudding with a berry compote made from mixed berries and a touch of lemon juice. Top with crushed Brazil nuts for added crunch.

3. Avocado and Berry Smoothie Bowl:

   Blend together avocado, mixed berries, a handful of spinach, and a splash of almond milk. Pour the smoothie into a bowl and top with chia seeds, crushed Brazil nuts, and a sprinkle of cinnamon. Add a few slices of fruit for natural sweetness.

4. Cinnamon-Spiced Roasted Sweet Potatoes:

   Cube sweet potatoes and roast until tender. Drizzle extra virgin olive oil and cinnamon while warm. Serve alongside a leafy green salad topped with avocado slices and a lemon-based vinaigrette.

5. Mixed Berry Salad with Citrus Dressing:

   Combine fresh mixed berries with orange and grapefruit segments. Add chopped Brazil nuts and a handful of spinach leaves. Dress with a simple lemon juice with chia seeds for added texture.  Mix in extra virgin olive oil to create a vinaigrette. 

6. Green Smoothie with Chia Boost:

   Blend together spinach, kale, mixed berries, avocado, and a splash of almond milk for a nutrient-packed green smoothie. Add chia seeds to the mix for an extra boost of fiber and omega-3s.

7. Chia Seed and Brazil Nut Energy Bites:

   Create energy bites by mixing chia seeds, crushed Brazil nuts, dates, and a touch of cinnamon in a food processor. Roll into bite-sized balls and refrigerate for a quick and satisfying snack.

8. Berry-Topped Overnight Oats:

   Prepare overnight oats using rolled oats (or sprouted oats), almond milk, and chia seeds. In the morning, top with fresh berries, sliced avocado, and a drizzle of sweetener. Sprinkle with crushed Brazil nuts and a pinch of cinnamon.

9. Avocado and Spinach Stuffed Sweet Potatoes:

   Bake sweet potatoes until tender, then scoop out the flesh and mix with mashed avocado and sautéed spinach. Stuff the mixture back into the sweet potato skins and sprinkle with ground chia seeds for added crunch.

10. Cinnamon-Spiced Chia Seed Smoothie:

    Blend together almond milk, mixed berries, chia seeds, a pinch of cinnamon, and a tablespoon of Brazil nut butter. This smoothie is a delightful combination of thyroid-supporting and blood sugar-balancing ingredients.

These recipes provide a delicious way to incorporate a variety of thyroid-friendly and blood sugar-balancing foods into your meals, promoting both your overall health and well-being.

If you need help incorporating more foods to balance your thyroid and/or blood sugar, schedule a call! Let’s see if you qualify for one of my programs!  Click here to schedule your Discovery Call.