Managing blood sugar levels has been a trending nutrition topic as of late. Article upon article of different foods to include or diets to follow to stabilize blood sugar exist, and may leave you feeling more overwhelmed and confused than before you read them. So what’s what when it comes to managing blood sugar levels? We’re here to break down the basics of blood sugar and tips for maintaining healthy blood sugar levels.
What is blood sugar?
Blood sugar, which is also known as blood glucose, is a type of sugar that is found in the blood. Carbohydrates are one of three main macronutrients. Carbohydrates are your body’s preferred source of energy or fuel. They are especially important for fueling your brain! When we eat carbohydrates, they break down into a smaller molecule known as glucose (or sugar).
Glucose is then absorbed from the digestive tract into the blood. This blood glucose is transported to the cells with the help of insulin, where it is converted into energy. This energy is then used to fuel all functions in the body, including organs, muscles, and nervous system.
Why does blood sugar matter?
For people with diabetes or at risk of developing diabetes, managing blood sugar levels is essential to prevent complications and maintain overall health. Consistently high blood sugar (hyperglycemia) can lead to long-term damage to blood vessels, nerves, and organs.
For others, stabilizing blood sugar levels may help to improve energy and focus, maintain a healthy weight, and reduce risk of heart disease, kidney disease, and nerve damage.
Tips for Stabilizing Blood Sugar:
1.Choosing Appropriate Types of Carbohydrates:
Choosing the appropriate carbohydrates is crucial for blood sugar management. Opt for complex carbohydrates, which digest more slowly, causing a gradual rise in blood sugar levels. Include whole grains such as oats, brown rice, quinoa, whole wheat products, starchy vegetables including corn, peas, and sweet potatoes, dairy products like milk and yogurt, and beans and legumes. These provide fiber, vitamins, and minerals while promoting sustained energy release. Rather than following a “low carb” or “keto” eating pattern, focus on choosing the right types of carbohydrates and enjoying them consistently throughout the day.
2. Increasing Fruits and Vegetables:
We often hear that fruits should be eliminated from the diet to control blood sugar, but the opposite is true. While fruits do contain carbohydrates, or natural sugar, they also contain a wealth of fiber, vitamins, and minerals, which all contribute to improved health outcomes and the reduction of chronic disease development. What’s more, there are no “off limits” fruits. Watermelon, grapes, and bananas often get an unfair bad reputation; rather than eliminating them from the diet, focus on choosing a moderate portion size of these fruits.
Non-starchy vegetables are low in carbohydrates and high in fiber, making them an ideal piece of the puzzle in controlling blood sugar. Rather than choosing fruit or vegetable juices, opt for the whole fruit or vegetable. The fiber found in produce will help to prevent a spike in blood sugar levels. Produce is filling, versatile, and satisfying. Aim to make ½ your lunch and dinner plate vegetables.
3. Incorporating Lean and Plant-Based Protein
Protein is important for many reasons, including its role in building and maintaining muscle mass, promoting satiety, or fullness, and even immune function. Protein also plays a role in blood sugar management. When paired with carbohydrates, protein foods can help to minimize the spike in blood sugar that comes from eating carbs alone. Enjoy lean sources of protein such as eggs, poultry, fish, dairy, and plant-based proteins like legumes, beans, nuts, and seeds.
4. Staying Hydrated
We’ve all heard about the importance of hydration for a healthy lifestyle, but did you know that dehydration can also play a role in elevating blood sugar levels? When dehydrated, the concentration of water in our blood decreases which can lead to a rise in blood sugar levels. Staying well-hydrated helps to prevent swings in your blood sugar, so keep water, seltzer, or other sugar-free beverages handy throughout the day.
5. Limiting Sugar-Sweetened Beverages and Refined Carbohydrates
Unsurprisingly, the impact of a can of soda versus a piece of fruit will have vastly different outcomes on our blood sugar. While it’s never required to eliminate these fun foods completely, limiting your intake of sugary drinks and refined carbohydrates like cakes, cookies, white breads, and candies, can help to prevent spikes in blood glucose levels. Not only do refined carbohydrates often contain added sugars, they lack fiber. This can lead to a higher spike in blood sugar levels. Enjoy these fun foods and beverages in moderation, and do so mindfully.
6. Consistent Meal Timing and Nutrient Pairing
Building a balanced meal plate is of the utmost importance in controlling our blood glucose levels. Pairing complex carbohydrates with protein, healthy fat, and fiber can help to reduce spikes in blood sugar levels. As a general guideline, aim for ½ of your plate non-starchy vegetables, ¼ of your plate lean proteins, and ¼ of your plate from carbohydrate-rich foods.
In addition to building a balanced plate at mealtime, it’s also imperative to prioritize consistent meal timing. When we eat consistently throughout the day, our blood sugar levels are more likely to be consistent and stable. Try not to skip meals, and feel free to enjoy balanced, nourishing snacks between meals if your body needs them. Rather than following intermittent fasting, choose to fuel your body consistently throughout the day with a variety of nutrients. Eating consistently throughout the day can help promote consistent blood sugar levels.
- Including Physical Activity:
Getting regular exercise or movement can lead to a reduction in blood sugar levels and can make your body more sensitive to insulin, thus, increasing the uptake of glucose into our bodies’ cells for use. Even just 10-15 minutes of physical activity after a meal can help to lower blood sugar levels!
- Managing Stress:
Certain hormones are secreted by our bodies during stressful situations, including emotional stress, illness, or infection. This can result in an increase in the release of glucose from the liver into our bloodstream or a reduction of insulin released into the blood, thus increasing blood sugar. While nobody can live a totally stress-free life, try to find ways to reduce stress in your life and promote self-care to keep blood sugar levels in a healthy range.
- Improving Sleep Health:
Just like elevated stress levels can raise blood sugar levels, so can lack of sleep. Sleep deprivation can increase insulin resistance and increase blood sugar levels. Lack of sleep can also increase stress hormones like cortisol, thus increasing blood sugar. Focus on getting restful, adequate sleep as one of the techniques to improve blood sugar levels.
While these tips above will help you to get or keep your blood glucose levels within a healthy range, working directly with a Registered Dietitian can help you to make individualized, specific modifications to your diet and lifestyle that are customized just for you. If you have diabetes, pre-diabetes, or simply want to focus on maintaining healthy blood work levels, a dietitian can help you to do so.
Eating to manage blood sugar involves making thoughtful choices about the types and quantities of foods we consume. By focusing on complex carbohydrates, fiber-rich foods, lean proteins, and healthy fats while practicing portion control, you can better manage and stabilize blood sugar levels. With conscious eating and a balanced lifestyle, maintaining optimal blood sugar levels can become an achievable goal.
If you have specific dietary requirements or are managing a medical condition like diabetes, it is essential to work with a healthcare professional or registered dietitian. Consider meeting with our mend team of dietitians to learn more! Check out here to sign up for a discovery call for our 1:1 nutrition counseling sessions.
Resources:
https://my.clevelandclinic.org/health/articles/23509-glycogen
