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Easy Steps To Manage Your Blood Sugar

The overwhelming majority of blood sugar issues we see in our world today are reversible and preventable. Whether you’re dealing with insulin resistance or experience spikes in your blood sugar throughout the day, the foods you eat can have incredible power to help you stabilize your blood sugar levels.

When you understand and fix your blood sugar, you’ll feel full of energy, your cravings will subside, and your mood will stabilize. 

The best tips to naturally balance your blood sugar.

1. Eat more vegetables! 🥦

Vegetables contain fiber and fiber balances your blood sugar. Fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract. This keeps your blood sugar and cholesterol balanced and also helps to eliminate toxins. Foods high in fiber include vegetables, flax seeds, and nuts and seeds. *Aim for at least 10 grams of fiber per meal.*

2. Eat protein with each meal. 🍄🍗🍤

It has a neutral effect on blood sugar, slowing digestion, and supporting these hormones, protein helps you eat to satiety and elongates your blood sugar curve. Protein signals to your brain that you’re full.

Lack of protein, signals you’re not satisfied, increases Neuropeptide Y and “stimulates” cravings for sugar and carbohydrates. If you want to stop thinking about food, protein can be your best friend.

Aim for 20-40 grams of protein with each meal. That looks like:

  • 3 eggs = 18 grams of protein
  • 3 to 4 ounces of wild salmon = 19 and 22 grams of protein
  • 4 to 6 ounces of grass-fed beef = 22 and 32 grams of protein (5.25 grams per ounce).
  • 1 cup of bone broth = 8 grams of protein
  • 1 ounce of hemp seeds = 9 grams of protein
  • 1 ounce of pumpkin seeds= 5 grams of protein
3. Remove refined carbohydrates from your diet. 🥨

Refined carbohydrates (like in the form of packaged foods, cookies, cakes and refined flours) enter our bloodstream quickly and cause your blood sugar to spike immediately. Try swapping refined carbs for healthy fats, which are the longest-lasting source of energy for you and your brain. Sources of healthy fats include coconut oil, avocados, olives, grass-fed butter and ghee.

Resources

https://pubmed.ncbi.nlm.nih.gov/29300309/

https://pubmed.ncbi.nlm.nih.gov/29617641/

https://pubmed.ncbi.nlm.nih.gov/26847187/

https://pubmed.ncbi.nlm.nih.gov/24180564/

https://pubmed.ncbi.nlm.nih.gov/22218620/

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