When we think of blood sugar we often think diabetes; however, balanced blood sugar applies to everyone, and it’s something all of us should pay more attention to. Balanced blood sugar plays a role in energy, weight loss, weight maintenance and overall health for everyone.
Blood sugar is regulated by two key hormones:
- Insulin
- Glucagon
When blood sugar is high, insulin is released, which helps to bring glucose (sugar) out of the blood and into the tissues for use and storage; likewise, when blood sugar is low, glucagon is released, causing blood sugar to rise.
The main concern with persistent elevated blood sugar:
The body must release a consistent stream of insulin into the bloodstream to maintain healthy sugar levels. Over time the tissues become what is known as insulin resistant due to the constant exposure to insulin, which causes more and more insulin to be released to remove sugar to the tissues. Over time this process can lead to persistent high blood sugar.
Besides potentially contributing to diabetes, heart disease and many other chronic diseases, long term blood sugar imbalance may contribute to other conditions like increased fat storage in the abdomen- which is also dangerous for heart health, and may also cause inconsistent and poor energy. Poor energy, cravings, tiredness and fatigue due to unbalanced blood sugar may promote making poorer food choices, as it’s common to reach for sugary, carbohydrate-laden items when we feel tired. So, balancing blood sugar is key.
The Nutrients and Habits that Help Balance Blood Sugar
- Chromium
A trace mineral that research suggests may help to promote balanced sugar can be found in unprocessed foods including broccoli (the best source), potatoes, green beans, bananas, nuts, lean meat, mushrooms and whole grains.
- Cinnamon A spice that plays a role in promoting balanced blood sugar can be added to tea, yogurt, cereals, soups etc.
- Healthy Fat
Healthy fat acts to slow digestion, which can help to prevent blood sugar spikes and through slowing digestion may also help to promote satiety.
Good sources of healthy fat include: unsalted nuts and seeds, nut butter, avocado, flax and chia seeds, cold pressed and unrefined oils such as olive, coconut, avocado, macadamia; wild or organic fish including salmon.
- Protein
Protein works in a similar way to fat when it comes to promoting satiety and slowing digestion; both key factors when it comes to promoting blood sugar regulation.
Lean organic, wild animal meats, fish, edamame, tofu, hemp, chia, organic eggs and natural yogurt.
- Fiber Fiber also works similarly to protein and healthy fat in that it can help to promote satiety and slow digestion therefore acting to blunt blood sugar spikes, helping promote weight loss: Whole fruits and vegetables, whole grains- quinoa, teff and brown rice; nuts and seeds.
- Drink Plenty of Fluids It’s key to drink 1.5 litres of water/herbal teas daily to help promote balanced blood sugar. Not drinking enough fluid can cause elevated blood sugar on its own.
- Eat Regularly
This is one of the most important tips! Eating inconsistently can lead to eating larger meals, which provides more opportunity to spike blood sugar; whereas, eating smaller meals on a consistent schedule, every 2-3 hours really helps balance blood sugar.
- Eat Balanced Meals
It’s important to eat both meals and snacks that are balanced with both healthy carbohydrate (from grains or vegetables) and a source of protein or healthy fat as this helps to slow digestion and blunt a sugar-spiking effect..
- Get Exercise
Particularly when it comes to battling insulin resistance and type 2 diabetes, exercise and movement. Another huge benefit of movement is its effect on promoting weight maintenance.
- Don’t Miss Your Zzz’s
Research suggests that individuals with inconsistent and inadequate sleep patterns may suffer from more inconsistent blood sugar levels. Experts often recommend 7-8 hours not only for overall health, but perhaps for improved hormonal regulation and therefore blood sugar as well.
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