Balancing blood sugar is helpful for weight loss, heart health, skin health, vision, cooling inflammation, hormone balance, reducing signs of aging, and decreasing disease risk. Everyone can benefit from better blood sugar, especially those with diabetes, pre-diabetics, hypoglycemia and hyperglycemia.
1. Hydrate With Water
Hydrate by drinking a large glass of water upon waking and 30 minutes before each meal. Pack a reusable bottle to hydrate on the go. Water supports health and prevents you from drinking processed beverages.
2. Sweeten With Success
Avoid artificial sweeteners and refined sugars by choosing sweetening with cinnamon and stevia. Cinnamon can slow the rate carbs are digested by 29%! Stevia contains zero sugar and does not affect blood sugar.
3. Eat Whole Foods
Choose whole foods over processed products. Whole foods contain more nutrients including fiber that help lower the glycemic load (GL) of a meal to prevent an insulin spike. The less processed food is, the better.
4. Read Food Labels
Read food labels looking for minimal ingredients and a sugar content of fewer than 5 grams per serving. Avoid refined sugars, flour, words you can’t pronounce, and anything “low-fat,” “fat-free,” or “sugar-free.”
5. Plan Balanced Meals
Plan balanced meals (quality protein + natural fats + non-starchy veg) and packing snacks. Sugar and starch affect blood sugar the most, while fiber, fats, and protein affect blood sugar the least.
6. Know When to Eat
For high blood sugar, eat 3 balanced meals and 1 snack or less daily. Less frequent eating is preferred. As blood sugar levels improve, Intermittent Fasting can be incorporated slowly. For low blood sugar, eat within 30 minutes of waking and every 2-3 hours throughout the day. More frequent eating is preferred.
7. Start With Protein
Start each meal with protein to improve digestion and provide high satiation. Enjoy at least 25 grams of protein at the beginning of each meal, especially breakfast.
8. Befriend Natural Fats
Natural fats are your best friend for fat loss as they have zero effect on blood glucose levels. Fats also add flavor, decrease cravings, promote satiation and increase nutrient absorption. Always combine carbs with natural fats to slow the absorption of sugar into the bloodstream.
9. Choose Better Carbs
Avoid refined carbs and focus on eating “slow” carbs or carbs with a low glycemic load that release energy slowly into the bloodstream for more balanced blood sugar. Eating low carb can be beneficial, but eating too low carb long-term can negatively impact gut health, thyroid and adrenal function, and food enjoyment. The best way to find your optimal carb intake is to use a glucometer and CNK’s Blood Sugar Tracking Form.
10. Customize Your Nutrition
Contact Cate to learn specific foods to include and get a customized supplement protocol.
Disclaimer: Cate Ritter, FDN-P is a non-licensed alternative health care practitioner. She is not a medical doctor. She does not diagnose, cure, or treat any illness or disease. The information provided is for educational purposes only and is not a replacement for your primary care physician. Consult with your physician before making any changes.