Do you find yourself reaching for that afternoon donut just to get you through the rest of the workday? Hungry; 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 may be out of whack, but the good news is that there are simple tips for balancing blood sugar naturally that can help.
Symptoms of blood sugar imbalance can range from fatigue, irritability, dizziness, cravings, mood swings, anxiety, thirst, headaches, difficulty concentrating, and the list goes on. When experienced regularly, these are classic signs of blood glucose roller coaster (also known as blood glucose dysregulation), which is the swing between hyperglycemia (excess blood sugar) and hypoglycemia (not enough blood sugar). These symptoms are not only unpleasant, but are also the precursor insulin resistance and diabeteswhich are related to some serious health problems such as e.g portliness, heart disease, kidney diseaseand Alzheimer’s (Yes!).
So reconsider reaching for that extra cookie and check out the tips below to keep your blood sugar stable regularly.
1) Eat protein, fat and fiber at every meal
When we eat a meal consisting mostly of carbohydrates (especially refined carbohydrates), it is digested quickly and can raise blood sugar levels. To combat this, make sure each meal or snack contains a combination protein, healthy fat and fiber to slow the absorption of glucose and prevent blood sugar from rising. All three of these nutrients help slow digestion, which allows your body to gradually release glucose into your bloodstream. This ensures that 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, how does this look 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 and wild-caught to avoid nasty chemicals that cause inflammation (which is associated with blood sugar dysregulation). For more culinary inspiration, check out the blood sugar balancing recipes below!
2) Avoid refined flours and sugars
Okay, this might be obvious, but let’s talk about why:
As you know, when you eat a meal or snack high in carbohydrates (pasta, cookies, cake – I’m looking at you), your blood glucose can rise. This stimulates your pancreas to release a flood of insulin into your bloodstream. Insulin gets glucose into your cells to make energy, and a large increase in this hormone can drive blood glucose levels below normal. These blood sugar spikes can cause you to reach for that extra sweet treat, repeating the cycle all over again. Over time, these spikes and crashes affect your body’s response to insulin, which can lead to consistently high blood sugar and high insulin levels. When left unchecked, this rollercoaster effect can lead to insulin resistance and diabetes (definitely not the result we want).
Now, the point here is not to scare you away from carbs, but rather to encourage mindfulness around carbs type and amount of carbohydrates you eat Refined carbohydrates (eg white bread, white rice, etc.) are processed to contain simple starches that the body quickly digests into glucose. Not surprisingly, they raise blood sugar significantly. However, complex carbohydrates (eg oatmeal, brown rice) contain the fiber and nutrients that are removed from refined carbohydrates, which reduces their impact on blood sugar and makes them the healthiest choice. Remember to pair them with protein and fat to further slow glucose absorption and 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 raise blood glucose levels and should be consumed in moderation.
3) Eat your greens!
Non-starchy vegetables, especially leafy greens (kale, spinach, chard, arugula, arugula, etc.), are key to keeping your blood sugar stable. Incorporating these vegetables is one of the simplest tips for balancing blood sugar naturally. Not only do these vegetables have little impact on blood sugar, but they’re also high in fiber and loaded with anti-inflammatory micronutrients (win-win!). When our blood glucose is not regulated, this roller coaster effect causes inflammation in the body, making anti-inflammatory foods even more important. Raw, steamed or baked, these vegetables should be incorporated into every meal.
Pro tip: eat them with some healthy fat (noticing a trend here?). Not only will they taste great, the fat will further help regulate blood sugar and increase the absorption of fat-soluble nutrients. Think: oven-roasted broccoli drizzled with extra virgin olive oil, with flakes of sea salt. mmm!
4) Cut out the soda and 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 cookies offer no nutritional value, dramatically increase blood sugar and create inflammation. What to choose instead? While there are plenty of great options, including sugar-free herbal teas, mocktails, coconut water, and kombucha (watch out for added sugars!), water is your best bet.
Dehydration it can actually raise blood sugar levels and contribute to glucose spikes. When the body is dehydrated, it produces a hormone called vasopressin, which tells the kidneys to retain water. This prevents the body from excreting excess glucose through the urine, which leads to higher blood glucose concentrations. The reduction of water in the bloodstream also affects the ratio of blood glucose to water, increasing the blood sugar concentration. The amount of water you need will depend on several factors, including your activity level and how much you sweat. however one study found that people who drank about a 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 of plain, ol’ H2O, add some electrolytes or get creative and make water concoctions. Classic flavors include cucumber or lemon/lime, but other citrus, berries and herbs can make magical combinations (strawberry and mint, anyone?). Also swap out the filtered water for sparkling mineral water and you’ll keep things interesting (and increase your nutrient intake)!
5) Get some Shuteye
This may come as a surprise, but getting enough sleep is actually very important for blood sugar balance. Research has shown that even minor sleep deprivation can increase insulin resistance and increase hunger. Lack of sleep can affect 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 few nights of poor sleep can give you blood sugar spikes and crashes the next day. The good news is that just by getting enough sleep, you can help stabilize your blood sugar and reduce sugar cravings during the day.
Make sure you follow proper sleep hygiene to help you catch some zzz’s! This includes:
- Eating dinner 3-4 hours before bed (no snacks afterwards!)
- Turn off the screen 1-2 hours before bed
- Go to bed and wake up at the same time every day
- Get sunlight first thing in the morning
- Keeping your room temperate low
- Use your bed only for sleeping and sex!
Key takeaways for balanced blood sugar
- Eat protein, fat and fiber at every meal
- Avoid refined sugars and flours
- Eat your greens and other non-starchy vegetables
- Cut out soda and other sugary drinks
- Stay hydrated
- Get enough sleep
Recipes and resources for balancing blood sugar
Looking for some culinary inspiration? The recipes below will keep you satisfied and help you avoid those nasty glucose spikes and crashes. For more information on all things blood sugar, check out the articles below and/or consider working with a holistic nutritionist.
Recipes
Related Articles
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About the author: Jennifer Gartner is a Certified Nutrition Therapist Master and specializes in nutritional endocrinology. He is a graduate of NTI’s Nutritional Therapist Master’s Program and has dedicated her career to helping people produce 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 physician. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified practitioner for a medical condition or treatment.
Images: Photo by Foodie Factor on Pexels. Photo by Efrem Efre from Pexels. Photo by Andrea Piacquadio from Pexels
