Do you find yourself reaching for that afternoon donut just to get through the rest of the workday? Hangry? Craving sugar and carbs? If this sounds like you, then you’re in the right place. These are all telltale signs that your blood sugar levels are likely out of whack, but the good news is there are simple tips for balancing blood sugar naturally that can help.
Symptoms of blood sugar imbalance can range from fatigue, irritability, lightheadedness, cravings, mood swings, anxiety, thirst, headaches, difficulty concentrating, and the list goes on. When experienced regularly, these are classic signs of the blood glucose rollercoaster (aka blood glucose dysregulation), which is the oscillation between hyperglycemia (too much blood sugar) and hypoglycemia (not enough blood sugar). Not only are these symptoms unpleasant, but they’re also the precursor of insulin resistance and diabetes, which are associated with some serious health issues such as obesity, heart disease, kidney disease, and Alzheimer’s (yikes!).
So rethink reaching for that extra cookie and check out the following tips to keep your blood sugar stable on the regular.
1) Eat Protein, Fat, & Fiber at Every Meal
When we eat a meal that’s mostly carbs (especially refined carbs), it’s digested quickly and can spike blood sugar levels. To help combat this, make sure every meal or snack contains a combo of protein, healthy fat, and fiber to slow glucose absorption and prevent blood sugar spikes. All three of these nutrients help to slow down digestion, which allows your body to gradually release glucose into your bloodstream. This ensures your blood sugar levels remain stable and keeps you feeling satisfied until your next meal. Eating protein, fat, and fiber at regular intervals (every 3-4 hours is the general rule) will keep your blood sugar balanced throughout the day and help you avoid those nasty spikes.
So, what does this look like on your plate? Think: avocado toast with poached eggs, apple slices with nut butter, and Greek salad with chicken and olives (yes, please!).
Good sources of protein include:
- Poultry
- Meat
- Seafood
- Legumes
- Eggs
- Nuts
- Hemp seeds
Good sources of fat include:
- Nuts & seeds
- Fatty fish
- Avocado & avocado oil
- Olives & olive oil
- Coconut & coconut oil
Good sources of fiber include:
- Berries
- Legumes
- Whole grains
- Vegetables
- Chia & flax seeds
All food should be organic and animal products should be pasture-raised & wild caught to avoid nasty chemicals that cause inflammation (which is associated with dysregulated blood sugar). For more culinary inspiration, see the blood sugar-balancing recipes below!
2) Avoid Refined Flours & Sugars
Ok, so this one might be obvious, but let’s talk about why:
As you know, when you eat a high-carb meal or snack (pasta, cookies, cake – I’m looking at you), your blood glucose can spike. This stimulates your pancreas to release a flood of insulin into your bloodstream. Insulin ushers glucose into your cells to make energy, and a large surge of this hormone can drive blood glucose levels down below normal. These blood sugar crashes can have you reaching for that extra sweet treat, repeating the cycle all over again. Over time, these spikes and crashes impact your body’s response to insulin, which can result in consistently high blood sugar and high insulin levels. When left uncontrolled, this rollercoaster effect can result in insulin resistance and diabetes (definitely not the outcome we want).
Now, the point here isn’t to scare you away from carbs, but rather to encourage mindfulness around the type and amount of carbs you eat. Refined carbs (e.g., white bread, white rice etc.) are processed to contain simple starches that the body quickly digests into glucose. Not surprisingly, they significantly raise blood sugar. However, complex carbs (e.g., oatmeal, brown rice) contain the fiber and nutrients removed from refined carbs, which decreases their impact on blood sugar and makes them the healthier choice. Remember to pair these with protein and fat to further slow down glucose absorption and you’ll prevent those unwanted blood sugar spikes.
Sugar, on the other hand, is, well…sugar. Although there are healthier sources of sugar than white, refined sugar, such as honey and maple syrup, all types of sugar will raise blood glucose levels and should be consumed in moderation.
3) Eat Your Greens!
Non-starchy vegetables, particularly leafy greens (kale, spinach, Swiss chard, romaine, arugula, etc.), are key to keeping your blood sugar stable. Incorporating these veggies is one of the simplest tips for balancing blood sugar naturally. Not only do these veggies minimally affect blood sugar, but they are also high in fiber and loaded with anti-inflammatory micronutrients (win-win!). When our blood glucose is dysregulated, this rollercoaster effect causes inflammation in the body, making anti-inflammatory foods all the more important. Raw, steamed, or baked, these veggie powerhouses should be incorporated at every meal.
Pro tip: eat these with some healthy fat (noticing a trend here?). Not only will they taste great, the fat will further help with blood sugar regulation and increase the absorption of fat-soluble nutrients. Think: oven-roasted broccoli drizzled with extra virgin olive oil, topped with flaky sea salt. Yum!
4) Ditch the Soda & Drink More H2O
Eliminating sugary drinks is by far the easiest way to reduce your sugar intake. This includes soda, beer, wine, and sports drinks – these bevvies offer no nutritional value, dramatically increase blood sugar, and create inflammation. What to opt for instead? Though there are a number of great options, such as unsweetened herbal teas, mocktails, coconut water, and kombucha (keep your eye out for added sugars!), water is your best bet.
Dehydration can actually raise blood sugar levels and contribute to glucose spikes. When the body is dehydrated, it makes a hormone called vasopressin, which tells the kidneys to retain water. This prevents the body from eliminating excess glucose though urine, which leads to higher concentrations of glucose in the blood. The decrease of water in the bloodstream also affects the ratio of blood glucose to water, increasing blood sugar concentration. The amount of water you’ll need will depend on a number of factors, such as activity level and how much you sweat; however, one study found that folks who drank roughly one liter of water a day were less likely to have high blood sugar than those who drank less. Remember, if you’re thirsty, that’s a sign of dehydration!
If you’re bored by plain, ol’ H2O, add some electrolytes or get creative and make water infusions. Classic flavors include cucumber or lemon/lime, but other citrus fruits, berries, and herbs can make magical combos (strawberry and mint, anyone?). Switch up your filtered water for sparkling mineral water too, and you’ll keep things interesting (and increase your nutrient intake)!
5) Get Some Shuteye
This one may come as a surprise, but adequate sleep is actually super important for blood sugar balance. Research has shown that even minor sleep deprivation can increase insulin resistance and inflate hunger. A lack of sleep can mess with your fullness and hunger hormones (leptin and ghrelin), making you crave sugar and carbs. Sleep deprivation also triggers your stress response, which raises blood sugar. Even a couple of nights of bad sleep can prime you for blood sugar spikes and crashes the next day. The good news is that just by obtaining adequate sleep, you can help stabilize your blood sugar and decrease sugar cravings throughout the day.
Make sure you practice proper sleep hygiene to help you catch some zzz’s! This includes:
- Eating dinner 3-4 hours before bed (no snacking after!)
- Turning screens off 1-2 hours before bed
- Going to bed and waking up at the same time each day
- Getting sunlight first thing in the AM
- Keeping your room temperate low
- Using your bed for sleep & sex only!
Key Takeaways for Balanced Blood Sugar
- Eat protein, fat, and fiber at every meal
- Avoid refined sugars and flours
- Eat your greens & other non-starchy veggies
- Ditch the soda & other sugary beverages
- Stay hydrated
- Get adequate sleep
Blood Sugar Balancing Recipes & Resources
Looking for some culinary inspiration? The following recipes will keep you satisfied and help you steer clear of those nasty glucose spikes and crashes. For more info on all things blood sugar, check out the below articles and/or consider working with a holistic nutrition therapist.
Recipes
Related Articles
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About the author: Jennifer Gartner is a certified Nutrition Therapist Master and specializes in nutritional endocrinology. She is a graduate of NTI’s Nutrition Therapist Master Program and has dedicated her career to helping people make happy hormones.
Medical Disclaimer
This blog provides information for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment by a qualified medical professional. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified medical professional regarding a medical condition or treatment.
Images: Photo by Foodie Factor on Pexels; Photo by Efrem Efre on Pexels; Photo by Andrea Piacquadio on Pexels
