How to Maintain a Healthy Blood Sugar
Why Is Blood Sugar Important?
One of the keys to optimal health is maintaining balanced blood sugar levels. Often times, we only hear about blood sugar in relationship to Diabetes. But in reality, blood sugar is a cornerstone of good health. When blood sugar levels fluctuate too much, you might experience mood swings, fatigue, or cravings for unhealthy foods. In addition to diabetes prevention and management, balanced blood sugar can prevent or manage things like weight gain, fatigue, high blood pressure, high cholesterol, PCOS, fatty liver disease and more. Here are some practical tips to help keep your blood sugar steady and improve overall well-being.
Ways To Balance Blood Sugar
1. Start Your Meal with Veggies
Vegetables provide fiber, vitamins, and minerals that help slow the absorption of sugar into your bloodstream. By eating vegetables at the start of your meal, you can minimize blood sugar spikes and improve digestion.
2. Always Include Protein
Protein helps regulate blood sugar by slowing down the absorption of carbohydrates. Adding protein to each meal helps you feel fuller for longer and prevents energy crashes.
3. Avoid Naked Carbs
Carbohydrates without clothing, or naked carbs, can cause your blood sugar to rise quickly. Always pair carbs with protein, fiber or healthy fats to slow sugar spikes and stabilize your energy.
4. Limit Carbs and Sugars to ¼ of Your Plate
While carbs provide necessary energy, too many can lead to blood sugar spikes. Aim to fill only a quarter of your plate with carbohydrates or sugars, and opt for complex carbs, such as vegetables, whole grains or legumes.
5. Limit Sugary Drinks
It’s important to avoid sugary drinks like sodas, fruit juices, or sweetened teas as much as possible. Drinking sugary beverages on an empty stomach causes your blood sugar to surge rapidly. So, if you do consume them, it is better to do so sparingly and after a meal as opposed to without food, in order to avoid high blood sugar spikes.
6. Exercise Regularly, Especially After Meals
Exercise helps your body use sugar for energy by putting it into the cell, which lowers blood sugar levels. Aim for whatever type of movement is comfortable and incorporate it daily.
7. Stay Hydrated
Dehydration can cause blood sugar levels to rise. Make sure to drink plenty of water throughout the day to help your body maintain balance.
8. Add Healthy Fats
Healthy fats, such as those found in avocados, olive oil, nuts, and coconut oil can also help stabilize blood sugar levels by slowing the absorption of carbohydrates. Plus, they’re great for brain and heart health!
9. Consider Mineral Deficiencies
Mineral imbalances involving iron, copper, magnesium can contribute to insulin resistance and blood sugar dysregulation.
10. Consider Using a Continuous Glucose Monitor (CGM)
A CGM can be a powerful tool for tracking your blood sugar levels in real-time. It provides insight into how your diet and lifestyle choices affect your glucose, allowing for more personalized adjustments. With this data, you can make informed decisions about what foods work best for your body. General advice can be helpful, but everyone reacts differently to certain foods.
Wrap Up
By incorporating these habits into your daily routine, you can promote balanced blood sugar levels and support long-term health. Not only will you feel more energized, but you'll also reduce the risk of chronic conditions linked to poor blood sugar control. These are general tips, and recommendations can vary based on personalized needs. Start making small changes today for big impacts on your wellness tomorrow.