Balancing Blood Sugar - How To

Balanced blood sugar helps fuel and keep our brain healthy, our energy levels stable and our mood balanced. However, disrupted blood sugar can lead to sugar cravings, irritability, poor sleep, brain fog, anxiety, low energy and weight gain...

So how can we balance our blood sugar naturally?

1️⃣Exercise Regularly - To promote insulin sensitivity and help muscles ‘pick up’ sugars from the blood. Good options are weight lifting, brisk walking, running, biking, dancing & swimming.

2️⃣Control Carb Intake - Especially refined carbs which are rapidly broken down into glucose, which can spike blood sugar levels. Protein and fibre-rich whole food snacks like the homemade granola bars in the photo are a great way to help stabilise blood sugar between meals.

3️⃣Increase Fibre Intake - This may aid carb digestion and sugar absorption thus promoting a more steady rise in blood sugar levels. Soluble dietary fibre is also vital to help lower blood cholesterol and glucose levels. Soluble fibre is found in foods like oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium and many many more.

4️⃣Drink Water & Stay Hydrated - To help the kidneys flush out excess blood sugar through urine. Water and other non-caloric beverages are best.

5️⃣Implement Portion Control (to regulate calorie intake) - The more control you have over serving sizes, the better control you will have over blood sugar levels. Top tips: Measure / weigh portions, use smaller plates, keep a food diary & eat slowly.

6️⃣Opt For Foods With a Low Glycemic Index (GI) - This refers to the relative ability of a carbohydrate food to increase the level of glucose in the blood. Low GI foods include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes & non-starchy vegetables.

7️⃣Control Stress Levels - Hormones such as glucagon and cortisol are secreted during stress which cause blood sugar levels to rise. Managing stress through exercise or relaxation methods can really help.

8️⃣Sleep Well - Getting good quality rest helps with blood sugar control and promotes a healthy weight (less likely to reach for the refined carbs for an energy hit) whilst poor sleep can disrupt metabolic hormones.

9️⃣Eat Foods Rich in Chromium & Magnesium - To help support carb and fat metabolism. Chromium-rich foods include egg yolks, wholegrains, nuts, green beans, broccoli & meat. Magnesium-rich foods include leafy greens, wholegrains, fish, dark chocolate, bananas, avocados & beans.