Six Steps to Blood Sugar Balance

Blood sugar balance is something I work on with *every* client. It is the key to feeling more energised, avoiding that mid-afternoon slump and losing weight. You only feel better with it!

Following these main tips are first steps:

• • 3 meals a day, no snacks
  • Protein with every meal (and snack if you have one)
  • Watching the quality and quantity of your carbohydrates
  • Watching caffeine and alcohol
  • Meal timings - trying to eat your meals within a 10-hour window

However, there are some simple hacks that can help you feel more balanced and can keep you on your health path:

• EAT VEGGIES TO START WITH
  • This means that you are lining your gut with gorgeous fibre and stopping the glucose from being absorbed too rapidly.
  • Think: asparagus, kale, courgette, peppers, broccoli, lettuce, tomatoes, as well as pulses and beans, and even, at a pinch, coleslaw. 
  • You can even do as the French do and have a light green salad before your meals. 
• START WITH THE APPLE CIDER VINEGAR: 
  • Research shows that vinegar before meals may help people on a weight-loss diet. 
  • Just drink a tablespoon of vinegar in a large glass of water just a few minutes before eating.  I’d start with just a teaspoon to begin with and build up.
  • But if you’re really not keen, why not add a vinaigrette dressing to your salad starter.
• DITCH THE SWEET – BREAKFAST SAVOURY: 
  • Have you ever noticed that when you eat sugary breakfast cereal, you’re nearly always hungry again within the next couple of hours? 
  • What you eat first thing massively affects your blood sugar levels for the rest of the day.
  • So starting with a savoury option can be really helpful. Think: eggs, full fat Greek yoghurt, nut butter, nuts& seeds, protein powder, tofu, meat, and fish.
• TAKE A WALK AFTER EATING:
  • That post-Sunday-roast walk is a brilliant idea. 
  • 10 to 20 minutes is enough to reduce blood sugar spikes.
• EAT FOOD IN THE PROPER ORDER:
  • Rather than going for your faves, the ‘proper order’ is: fibre, protein, fat, then carbs and sugars.
  • If we eat veggies first at meals, the fibre in the vegetables helps to slow down the rapid absorption of sugars into our bloodstream.
• ALWAYS DRESS YOUR CARBS:
  • If you pair carbs with protein and/or fat it can be an effective tool for helping us to feel satiated and balance blood sugar levels, especially if we are insulin resistant.
  • This is because when it is combined with protein and/or fat, the glucose from a carb food is absorbed more slowly and evenly into the bloodstream. 
  • Protein and fat also help to delay digestion, which means you’re fuller for longer. 

If you’d like to know more about blood sugar balance and how it can help your health, why not get in touch? You can book a free 30-minute call with me here.