How Sweet It Is Not: The Blood Sugar Roller Coaster

Talk of blood sugar might make you think of diabetes, of insulin levels and people whose lives depend on careful monitoring of their sugar intake. The truth is, blood sugar levels have a tremendous effect on even the healthiest person, especially with the amount of sugar hiding in plain sight in so many of the foods we eat. Too much sugar can cause a wide variety of symptoms, from finding it difficult to lose weight, craving sugar and feeling ravenously hungry (“hangry”) or thirsty to feeling anxious, irritable, light headed, and having difficulty sleeping or concentrating.

These are all signs your blood sugar could be out of whack. But don’t stress. There are simple things you can do to help balance your blood sugar …

Foods to Balance Blood Sugar:
1. Greens:
You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

2. Fruits low in fructose:
Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

3. Protein:
Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

4. Herbs and Spices:
Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

5. Drink Healthy:
Cut out sugary, high-calorie drinks from your diet. Add drinks like herbal tea, lemon water, and cucumber juice in your daily routine.

6. Whole Grain Foods:
Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

7. Beans:
Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

8. Nuts:
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Lifestyle Habits To Control Blood Sugar:
1. Avoid skipping meals (This is a big one!)

Fasting for long periods of time almost always leads to overeating later in the day and will send your blood sugar levels on a roller coaster of highs and lows. Eat a healthy breakfast that includes some protein and complex carbohydrates to slow the release of glucose in your system.

2. Exercise

Exercise helps cells in your muscles take up more glucose (stored sugar) in order to use it for energy and tissue repair. A long term habit of exercise also helps prevent insulin resistance, a condition that makes it very difficult to lose weight. Try to get your heart rate up and sweat at least 3 times a week.

3. Sleep

Lack of sleep can raise your stress hormones (cortisol) and make you hungry.. This makes it harder to control your appetite and say no to junk food……..so be sure to get those ZZZ’s!

The good news is you can balance your blood sugar the natural way by being conscious of the foods you eat. There is nothing more empowering than harnessing control over your own health and wellbeing and better yet, there are so many delicious and satisfying ways to do it.

Find delicious healthy recipes and more when you join my Ultimate Wellness Circle, an ongoing membership community which means you get new healthy lifestyle content like this, and coaching from me every month, for as long as you remain a member.