Posted on by Paula Gallagher
Maintaining optimal blood sugar balance is important for physical and emotional health. It can help with controlling food cravings, managing weight, stabilizing your mood, supporting memory, and balancing hormones. It can also reduce your risk for developing metabolic syndrome, insulin resistance, diabetes, and heart disease.
Tips to Help Balance Blood Your Blood Sugar
1. Eat Frequently
Eat within 1 hour of waking and every 3-4 hours until bedtime.
2. Don't Skip Meals
Never skip meals. A skipped meal alters the balance between food intake and insulin production and can cause your blood sugar levels to eventually drop. This is even more important for people with diabetes, dependent on insulin or blood sugar–lowering medication.
3. Eat Protein, Healthy Fats & Complex Carbs
Balance each meal and snack with lean protein, healthy fats, complex carbohydrates (fiber). Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite. Each of these nutrients helps balance blood sugar on its own, but they're even better together.
4. Make Healthy Food Choices
Avoid simple carbohydrates (pasta, bread, crackers, etc.), starchy vegetables (potatoes, carrots, peas, etc.), refined/processed foods, and sugar. Focus on eating whole foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds, and whole grains, which typically have a low glycemic index (slower release of sugar into the bloodstream).
5. Eat Fiber!
Eat lots of fiber. Fiber slows down the digestion of carbohydrates and the absorption of sugar, which means you experience a more gradual rise in your blood sugar level after meals. Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.
6. Check Your Nutrient Levels
Consider having a micronutrient analysis done. This can help determine if there are nutrient deficiencies that may be contributing to blood sugar issues.
7. Supplement for Additional Support
Supplement with nutrients that help support and maintain healthy blood sugar levels.
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