Ways To Balance Blood Sugar

Do you regularly experience food cravings, mood swings, irritability or fatigue? If so, you may have a blood sugar imbalance.

Learn about the glycemic index

Foods low on the glycemic index release energy slowly into the bloodstream and cause only minor changes in blood sugar levels. These include animal protein, nuts and seeds, oils, beans and lentils, whole grains, many vegetables and some fruits (berries and stone fruits are best).

A few examples of high glycemic foods are bread, crackers, corn, white rice, white potatoes, muffins, cookies, fruit juices and sports drinks. Minimize these foods as much as possible, but if you are going to eat them, have them in their natural state (i.e., eat a potato instead of potato chips) and pair them with protein to slow down the injection of sugar into your bloodstream.

Eat well-balanced meals per day

This is crucial to support blood sugar stability. To build a balanced meal, include all three macronutrients: protein. Pick a protein, such as fish, chicken, meat, eggs, beans, tempeh or protein powder. Include a natural source of vitamins such as vegetables, fruits or whole grains. Then add a source of like coconut oil, olive oil, ghee, butter, avocado, nuts, or seeds.

Don’t skip breakfast Breakfast sets your metabolic tone and lays the foundation of your blood sugar stability for the rest of day. Aim to eat within 90 minutes of waking up. Make sure your breakfast includes protein, as these satiating macronutrients release energy slowly, keeping you full and your blood sugar stable.

Balance Your Meals

Now that you have the rules of breakfast , try to include a good balance of all three in every meal. It may take some planning at the beginning – especially if this will be a big food intake change from what and how you’re used to eating. Just remember that while it might not come easily at first, after a couple of weeks, balancing your meals will start to feel like second-nature.

Nuts and Seeds

They are also high in protein, fiber and vitamins. These qualities combined with the fact that nuts and seeds are filling and usually very convenient to pack, make them a perfect on-the-go snack. You can also try a variety of nut butters such as almond, cashew or sunflower butter in addition to common peanut butter. Don’t forget flaxseeds – ground flaxseed can be sprinkled on top of your oatmeal for an extra eating regime boost in the morning!

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