How To Balance Your Blood Sugar So You Can Banish Sugar Cravings and Stay Energized All Day Long
Low-energy is one of the most common complaints that I hear from clients. People just don’t seem to have the consistent energy that they want and need to get through their day, and often end up resorting to multiple cups of coffee, which, let’s face it, doesn’t actually make you feel fully awake.
While there are many reasons why one might experience low-energy, one of the most common reasons is dysglycemia or instable blood sugar levels.
These blood sugar swings are often recognizable by their mid-afternoon energy crashes, often accompanied by strong cravings for sugar, other carbohydrates, or coffee.
Other symptoms of dysglycemia include:
• Feeling “hangry” or cranky
• Brain fog or trouble focusing/thinking clearly
• Waking in the middle of the night
If you can relate to some of the above, or have difficulty controlling yourself around sugar and sweets, balancing your blood sugar can help.
Keeping your blood sugar balanced and controlled will allow you to feel energized throughout the day, make managing your weight much easier, will help balance your hormones, and help prevent metabolic-syndrome, diabetes, and heart disease.
Follow these steps to start noticing today how good you can feel when your blood sugar is steady:
• Focus on low-glycemic foods. These are foods that release their sugars into the bloodstream slowly, meaning that you get a nice steady supply of energy. They include foods like vegetables, nuts, seeds, whole grains, legumes, and some low-sugar fruits like berries and apples.
• Eat a balanced breakfast. Including low-glycemic carbohydrates, along with quality protein and fat in your first meal of the day is crucial to maintaining blood sugar levels throughout the day. Whole eggs are great for this thanks to their protein and healthy fats. Pair them with some sweet potato and avocado for a super satisfying meal.
• Eat protein with each meal and snack. Protein helps to slow down the digestion of carbohydrates, keeping you fuller longer, and with a slow steady release of energy.
Include a handful of nuts with your fruit as a snack, and include a solid protein source with each meal like eggs, fish, meat, poultry, or legumes.
• Avoid sugary drinks and treats. These will quickly raise blood sugar levels, resulting in energy crashes later. Luckily, eating a balanced breakfast and protein with each meal will help prevent cravings for these foods.
Be sure to read labels of any packaged snacks. Look for the amount of sugar in each serving of food – remember that 4 grams of sugar equals about 1 teaspoon of sugar! A can of soft drink has somewhere around 40 grams of sugar, or 10 teaspoons, and many so-called “healthy” protein bars have 18 grams, or 4.5 teaspoons! Stick to whole foods to avoid the sugar deception.
• Limit caffeine and alcohol. Despite coffee’s widespread use as an energy enhancer, caffeine and alcohol can raise blood sugar and result in energy crashes. Limiting these substances as much as possible is helpful for maintaining steady blood sugar throughout the day.
Balanced blood sugar will make you feel great, help you prevent disease, and make maintaining your weight easier. You deserve to know how good your body can feel when you fuel it appropriately!
By: Ali MacBoudreau
Ali is a Certified Holistic Nutrition Consultant. Her mission is to help you discover just how vibrant and amazing you can feel, by giving you the tools you need to make lasting changes. (Hint, it involves delicious food!) To learn more about Ali and holistic nutrition please visit her website https://www.holisticali.com/about