Balancing Blood Sugar for Optimal Health (Part 2)

Written By Angela Saraullo

Balancing blood sugar is crucial for overall health and well-being. Here are some practical tips to help you maintain stable blood sugar levels:

1. Eat Regular, Balanced Meals:

  • Consume balanced meals that combine complex carbohydrates, lean proteins, and healthy fats.

  • Avoid skipping meals, as this can lead to blood sugar fluctuations. Aim for three balanced meals and healthy snacks throughout the day.

2. Choose Whole, Unprocessed Foods:

  • Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats. These foods release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar.

3. Monitor Carbohydrate Intake:

  • Be mindful of the type and quantity of carbohydrates you consume. Choose complex carbohydrates such as whole grains, legumes, and vegetables.

  • Avoid refined and processed carbohydrates such as white bread and desserts.

  • Pay attention to portion sizes to avoid overloading your system with excess carbohydrates at once.

4. Include Fibre in Your Diet:

  • Fibre helps slow down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream.

  • Include fibre-rich foods like fruits, vegetables, whole grains, and legumes in your diet.

5. Prioritize Lean Proteins:

  • Incorporate lean protein sources, such as poultry, fish, tofu, beans, and legumes, into your meals. Protein helps stabilize blood sugar levels and promotes satiety.

6. Healthy Fats are Essential:

  • Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in your diet. These fats contribute to a balanced meal and help slow down the absorption of glucose.

7. Stay Hydrated:

  • Drinking an adequate amount of water is essential for overall health, including blood sugar regulation. Dehydration can affect blood sugar levels, so ensure you stay hydrated throughout the day.

8. Limit Added Sugars:

  • Minimize the intake of foods and beverages with added sugars. Opt for natural sweeteners or choose foods with lower glycemic index values.

9. Regular Physical Activity:

  • Engage in regular exercise, this allows the cells to use glucose more effectively.

  • Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises.

10. Manage Stress:

  • Chronic stress can impact blood sugar levels. Practice stress-reducing activities such as meditation, deep breathing, yoga, or hobbies to help manage stress effectively.

11. Maintain a healthy weight

  • All the tips mentioned above will also contribute to a healthy weight.

  • Control your portions. For example, fill half your plate with non-starchy vegetables such as broccoli, cauliflower and carrots. One quarter may be a lean protein, such as chicken or tofu, and the other quarter may be carbohydrates, such as brown rice, beans and fruit. The serving size for proteins is about the size of your palm and the carbohydrates the size of your fist.

Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have existing health conditions or concerns about blood sugar regulation. They can provide personalized guidance based on your unique health profile.

Angela Saraullo
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Balancing Blood Sugar for Optimal Health (Part 1)