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Eight strategies for balanced blood sugar

Keeping your blood sugar levels stable is really important for staying healthy both physically and mentally. When your blood sugar goes up and down a lot, it can cause your body to release too much insulin. (Insulin is a hormone that lowers the level of glucose in the blood).  This can lead to problems like prediabetes or Type 2 diabetes. Also, having high levels of insulin can make it hard for your body to burn fat. Too much sugar in your blood can also make you more likely to have inflammation, stress, and damage to your body's tissues. In the short term, this can make you gain weight, feel tired, or have trouble concentrating. In the long term, it can increase your chances of getting serious health issues like diabetes, heart disease, or cancer.

Images from The Glucose Goddess

How to maintain balanced blood sugar

  1. Don’t eat naked carbs - pairing carbohydrates with protein, fat, or fiber is like giving them a companion that moderates their effect on your blood sugar.  Examples might look like unsweetened greek yoghurt with fruit, banana with nut butter, avocado on toast.

  2. Eat your meals in a certain sequence, preloading with low glycemic foods. An example of this would be fiber first ( salad / veges) , protein/fats , then starchy carbs /dessert. 

  3. Have a savoury breakfast rather than a sweet smoothie or cereal.

  4. Add fiber / veges to all your meals. 

  5. Use food  such as apple cider vinegar and cinnamon, to lower glucose responses. Scientific studies suggest that apple cider vinegar can reduce the glycemic impact of a meal by up to 20%.  Take 1 tbsp of apple cider vinegar in a glass of water 10 minutes prior to your meals. If you don't like the taste there are apple cider vinegar capsules you can purchase now.

  6. Shorten your eating window, maybe have 2 meals a day instead of 3, and look to eat within an 8-10 hour window 

  7. Avoid consuming liquid sugar, such as fizzy drinks, juice, EVEN flavoured water has 17gm of sugar, this is equivalent to over 4 tsp sugar in water ! (4 gms = 1 tsp).

  8. Walk or move after meals. 10 minutes is perfect to stabilise your blood sugar levels. I love this Nitric Oxide exercise of Zac Bush, it literally takes max 4 minutes and I feel great afterwards. Its also great if you have a slight headache or fatigue.


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