How to keep your blood sugar stable

We’ve all had those moments when we’ve waited too long to eat and we struggle through a blood sugar “event.”  Your blood sugar rises and then falls sharply, and for all of us who’ve experienced it, it’s not pretty.  Hanger (hunger and anger) kicks in and essentially takes over.  You feel lightheaded, shaky, and generally unwell, and you might feel the need to eat again, even though your last meal was pretty recent.   

Balancing your blood sugar is essential because the longer you let your blood sugar run wild, the more likely it is that you could develop a chronic condition such as metabolic syndrome, which encompasses illnesses like cardiovascular disease, diabetes, and high blood pressure. You need to keep your blood sugar stabilized throughout the day in order to sustain your energy, feel vibrant, and keep your body functioning optimally. 

So, what practical steps can you take to keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss.

Eat foods that release energy slowly

Focus your diet on foods that are low on the glycemic index (GI). The glycemic index ranks carbohydrates–which are the macro-nutrients that cause your blood sugar to rise–based on their effect on blood glucose levels. You want to eat more foods with a GI value of 55 or less (on a scale of 100) because your body will digest them much more slowly than medium- or high-GI foods.  Incorporate low-GI foods that release glucose into your bloodstream steadily, leading to a more measured increase in insulin.  Vegetables, legumes, berries, fruits with seeds (think plums, peaches, and apricots), nuts, seeds, and whole grains are all excellent choices.  

Choose healthy in-between-meal snacks

If you find yourself grouchy in that food lull between breakfast and lunch, it might be time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break.  Consider, for example, a protein-rich serving of almonds, which is ideal for its nutritional value (protein, fat, and fiber) and exceptionally easy to carry along with you. I try to keep some in a small container in the car for when I feel the need for a quick but healthy snack.  Some other low-GI options are blueberries and grapes, which are also very portable.  Choose wisely, and the foods you eat will keep you adequately fueled for your day.

Add blood-sugar-friendly protein to each meal

I stress to all my clients the need to have protein, fat, and fiber (PFF) at each meal in order to keep blood sugar steady and keep cravings under control.  Of all three macro-nutrients (protein, carbs, fats), protein satisfies the body the most because it lets the body release energy smoothly and sort of tricks the brain into thinking that the body is full and needs no more food.  The good thing is that you can pull protein from both animal and plant sources to keep your blood sugar in check.  Options include lean meats, fish, eggs, almonds, broccoli, leafy greens, tuna, and lentils.  When you make sure that each meal contains protein, you’ll stay satisfied longer and hunger pangs will be far less likely to set in.

Don’t skip breakfast

Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes (you guessed it!) a healthy fat, soluble and insoluble fiber, and a protein.  Soluble fiber is particularly good at abating blood sugar.  A good combination is a hard-boiled egg and avocado, which will keep your blood sugar levels stabilized and start your day off right.  Steel-cut oatmeal is another good choice.  And please avoid breakfast items that can derail your blood sugar.  White bread, muffins, most cold cereals, doughnuts, pancakes, and other processed foods are on the no-no list, as is adding white sugar to tea and coffee.  These products all create a huge spike in blood sugar due to their high level of processed carbohydrates.   

Ditch sugar and refined carbs

As I just mentioned, sugar and refined carbs need to be added to your list of off-limits food products if balanced blood sugar is your goal.  I know that processed foods are lurking everywhere and can seem to be a quick fix when you’re in a hurry, on the road, or don’t think you have any healthy, non-processed food options available.  But here’s an important sugar consumption fact to remember:  4 grams of sugar is equal to one teaspoon of sugar.  Our bodies are designed to eat only about four to six teaspoons of sugar a day. Most of us, however, can easily get four times that amount at breakfast alone. Scary, right?  Opt for sweet vegetables like carrots, sweet potatoes, and beets); low-sugar fruit (berries, plums, apples, pears); and healthy sweeteners (stevia, organic maple syrup, and monk fruit).

Say no to soda

Both diet and regular sodas are chock full of sugar, preservatives, and artificial sweeteners.  These chemically-created beverages are horrible for your health and will quickly spike your blood sugar. While artificial sweeteners don’t contain glucose, their effect on your blood sugar is as bad, if not worse, as that of regular sugar. Replace sugary sodas, sport drinks, and juices with naturally-sweetened water, teas, or milk to curb sweet cravings without harming your body. I sometimes make my own fruit-infused water with berries (yum!), or you can try a sparkling water like LaCroix.

Let me encourage you to look out for these common blood sugar pitfalls.  Knowledge is power.  Once you know what isn’t working in your blood sugar’s favor, you can choose healthier food that will keep your body functioning optimally and feeling fantastic. And check out this recipe for a simple breakfast idea to start you on the path to stable blood sugar!

Nut Butter Overnight Oats

Serves 1

Ingredients:

• ½ cup rolled oats
• 1 Tbsp chia seeds
• ½ cup unsweetened almond or coconut milk
• ½ Tbsp maple syrup
• 2 Tbsp nut butter

Directions:

1. Place the first four ingredients in a mason jar and stir well to combine. Add the nut butter and stir again; don’t worry about it being perfectly mixed in.
2. Store in the fridge overnight, stir lightly the next morning, and eat for breakfast.

Do you struggle with keeping your blood sugar stabilized throughout the day?  What has worked for you in the past to avoid blood sugar spikes/crashes?

P.S.:  Love the Nut Butter Overnight Oats recipe above?  Join my Facebook group for even more awesome recipes every Wednesday. Check it out here: —> https://bit.ly/2NsBrt8  

P.S.S.: Or touch base with me at alison@healthywomanhappywoman.com if you’re interested in talking one on one about controlling your blood sugar or other health goals you’re wanting to work on.