Maintaining balanced blood sugar levels is a crucial aspect of good health. Whether you have diabetes, or simply want to be mindful about staying as healthy as possible, then maintaining balanced blood sugar levels is key.
In this blog, we will explore why it is essential to balance blood sugar and discuss nutrition and lifestyle strategies for achieving and maintaining healthy blood sugar levels.
Let’s get started!
Blood sugar, aka blood glucose, refers to the amount of sugar in the blood that is used as energy by the body's cells. The body works hard to regulate blood sugar levels to ensure that they remain within a narrow range.
However, poor diet, lack of exercise, and certain medical conditions can disrupt this delicate balance, leading to a host of health problems.
Let’s start with 3 reasons WHY balancing blood sugar is important:
Energy levels:
Balanced blood sugar levels are necessary for sustained energy throughout the day. When blood sugar levels are too low, you can experience fatigue, brain fog, and difficulty concentrating. On the other hand, when blood sugar levels are too high, we may experience a spike in energy followed by a crash.
Weight management:
Blood sugar imbalances can contribute to weight gain and make it difficult to lose weight. High blood sugar levels can stimulate the release of insulin, a hormone that promotes fat storage in the body. Chronically high blood sugar levels can lead to insulin resistance, which makes it even more challenging to lose weight.
Overall health:
Chronic high blood sugar levels can lead to a host of health problems, including type 2 diabetes, heart disease, vision problems and nerve damage. By maintaining balanced blood sugar levels, we can reduce our risk of developing these conditions and improve our overall health and wellbeing.
Lifestyle habits to support blood sugar balance:
Get Enough Sleep
Research has shown that adequate sleep is essential for managing diabetes since it improves your body's ability to process glucose naturally.
Poor sleep quality is associated with higher fasting morning glucose concentrations which can cause fluctuations in blood sugar during the day if left unchecked. Aim for 7-9 hours of sleep every night and stick to a consistent sleep schedule to maintain healthy blood sugar levels throughout the day.
Exercise Regularly
Regular exercise can help regulate and balance your blood sugar levels. It allows your body to use glucose more effectively by increasing the sensitivity of your cells to insulin.
Additionally, aerobic exercise can decrease the amount of glucose entering your bloodstream after meals. Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week.
Nutrition tips to support blood sugar balance:
Eat less sugar
Reducing sugar intake is a crucial step in improving blood sugar balance. When we consume sugary foods and drinks, our blood sugar levels spike, and our body releases insulin to bring them back down. However, if we consume too much sugar over time, our body can become resistant to insulin, and our blood sugar levels can remain elevated.
Pay attention to the right kind of carbohydrates
Reduce simple carbohydrates when planning your meals. These turn into sugar in the blood, and when eaten in abundance without pairing your meals properly, it can send you into a blood sugar spike quickly.
Pairing your complex carbohydrates with proteins and other healthy items will help your body break those carbohydrates down slower, maintaining a balanced blood sugar longer.
Eat Low Glycemic Foods
Foods with a low glycemic index (GI) are digested slowly and release glucose into the bloodstream gradually over time instead of all at once. As such, they are beneficial for maintaining steady blood sugar levels throughout the day rather than having drastic highs and lows in between meals. Low GI foods include whole grains like oats and barley, non-starchy vegetables such as broccoli and cauliflower, nuts and seeds, and high-fiber fruits like apples and pears. Additionally, try replacing sugary snacks with protein-rich snacks like Greek yogurt with berries or celery sticks with peanut butter, as these will provide sustained energy throughout the day without sudden spikes in blood sugar levels.
Eat at Regular Intervals
If you're skipping meals or eating erratically throughout the day, chances are you need to give your body more time to properly process nutrients from food and regulate its natural balance of sugars in the bloodstream. Eat smaller meals more often throughout the day than fewer large meals—this will provide steady energy rather than spikes followed by dips which can lead to unhealthy cravings later in the day.
Foods to include to support blood sugar balance:
Colorful Veggies
No surprise here that vegetables are at the top of this list. Have them raw, cooked, or roasted. Choosing low-carb options from the produce section will keep your blood sugar balanced, plus you'll get plenty of other nutrients. Look for brussels sprouts, zucchini, eggplant, and mushrooms.
Greens
Yes, they're vegetables too, but greens deserve their own section because they are incredible for balanced blood sugar and overall wellness. Spinach, kale, and Swiss chard can all be the base of your next salad. You can even roast kale in the oven to make healthy chips (they taste amazing).
Infused Water
It's time to make the switch for those of you who drink sugary juices or sodas. Simply ending that habit can improve your blood sugar quite quickly. Get a water bottle with an infuser and add fresh fruits or vegetables to it. Lemon and cucumber are delightfully delicious ways to boost flavor and nutrition profile.
Berries and Melon
Craving something sweet? Learn to embrace the joy that juicy fruits like fresh berries or melon can bring. Mix them with plain yogurt for a creamier treat, or enjoy them as-is for plenty of fiber and nutrients without causing trouble for your blood sugar.
Fiber
Dried beans, lentils, and peas are wonderful ways to round out any meal. Try mixing black beans with fresh salsa to enjoy with your other vegetables to get more flavorful and textural sensations.
Add Fat
Healthy fats are an essential component of any diet. Have an avocado or some salmon to add healthy fats to your meals. Nuts and seeds also deliver the essential fats your brain craves.
Power Up with Protein
There are so many ways to get protein into your diet. Choosing eggs, lean meats, Greek yogurt, and cottage cheese are good bets. For vegetarian protein options, go with seitan, tofu, tempeh, quinoa, and nuts.
With all these foods, don't forget to explore your creativity! Choose fresh ingredients and find new ways to combine them for nutritious and healthy meals you'll love to eat each week!
In conclusion, balancing blood sugar levels is essential for overall health and wellbeing. By making simple nutrition and lifestyle changes, it is possible to achieve and maintain healthy blood sugar levels, to feel energized throughout the day without spikes or energy drops due to imbalances caused by an insufficient diet or lifestyle habits.
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