Top Tips for Balancing Blood Sugar
I see health and wellness like a tree. The roots to this tree are your foundations: whole foods, nature, sunlight, stress, movement, spirituality, fun + joy. The trunk of the tree is your mitochondria (you know the powerhouse of the cell). The very first branch of the tree is your blood sugar!
Without focusing on the roots, trunk, and that significant branch then it will challenging to heal other symptoms and diseases. Balancing blood sugar is not only for those who are insulin resistant or diabetic. It applies to every single one of us. If you want to age gracefully and protect your brain and cognition then balancing blood sugar is key!
While there is no one-size-fits-all approach, these suggestions can significantly help in maintaining balanced blood sugar levels. Here are my top tips for achieving this:
Resistance training: Engaging in weight lifting exercises promotes the growth of lean muscle mass, which enhances insulin sensitivity. In laymans terms more muscle = more insulin sensitivity, this is because our muscles are actually the most insulin-sensitive tissue in the body.
Apple cider vinegar (ACV) before meals: The acetic acid present in vinegar helps your muscles utilize carbohydrates from your food more efficiently, preventing them from lingering in your bloodstream. Before eating a carb-heavy meal, I recommend taking a DILUTED shot of apple cider vinegar.
Prioritize protein intake: Protein plays a crucial role in maintaining a well-balanced diet. Aim for approximately 30 grams of protein per meal. Protein rich foods have a minimal impact on blood sugar levels compared to carbohydrates. High protein meals result in a slower and steader release of glucose in the bloodstream.
Insulin-sensitizing herbs: Bitter melon, gymnema, and cinnamon are herbs backed by research that can assist in reducing spikes in blood sugar levels and cravings. Next time you drink your morning coffee (always after breakfast) make sure to sprinkle some ceylon cinnamon.
Consume breakfast within 30 minutes to an hour of waking up: Our bodies, particularly as women, are biologically inclined to eat shortly after waking up. Aligning our eating habits with the natural circadian rhythm and consuming breakfast helps avoid a surge in stress hormones that can lead to elevated blood sugar levels. In addition, have your coffee after breakfast (not before). The caffeine in coffee can spike your blood sugar when drank on an empty stomach since cortisol is already at its highest in the morning.
Increase fiber: Include pigmented fruits and vegetables such as blueberries, pomegranates, onions, and purple cabbage in your diet. These vibrant options are rich in fiber and polyphenols, which contribute to better blood sugar control.
Walk: Engaging in just 10 minutes of walking after meals has been shown to have a greater impact on blood sugar levels than some diabetes medications, according to studies. Any way you can use your muscles after a meal is ideal. This could be walking or simply vacuuming the house.
Eat your plate in order: In her latest book, Glucose Goddess, found that the order in which we eat our food on our plate can have an impact on blood sugar! She recommends eating fiber first (like veggies), then protein and fats, and then lastly starches. For example if you can have a salad before your meal (bonus points if the dressing contains vinegar), and then eat your green beans, then chicken, then lastly your sweet potato.
Be mindful of portion sizes: Pay attention to the amount of food you consume. Controlling portion sizes can help prevent excessive intake of carbohydrates and keep blood sugar levels in check.
No “naked” carbs: Essentially, this means pairing each carb with either a fat or protein. For instance, instead of just having a banana as a snack, pair it with some almond butter!
Remember, these tips are general recommendations, and it's always best to consult with a healthcare professional for personalized advice regarding your specific situation.