Blood Sugar - Part 3
Balancing Blood Sugar & Insulin Resistance
Let’s be honest – the angry hungries are just not fun. I don’t miss feeling my entire personality change every time I get hungry.
Bringing some balance to your blood sugar is liberating. I know, strong word, but I stand by it. I used to be afraid of getting hungry and I would cart around a bunch of food with me everywhere “just in case”. Today, hungry isn’t a problem. I’ve got a few hours before it becomes troublesome and it just feels like a slight emptiness in my stomach.
Remember – if you’re dealing with many different health issues and symptoms, this is a great place to start. You might be surprised by how many symptoms disappear once your blood sugar is better in balance.
Also, ease in slowly. You don’t have to do everything to feel better. Just start with breakfast, maybe a bit of exercise, and consider a supplement from the list. For many, that does the trick! Add more if your body needs more support.
Food and Lifestyle Helpers
1. Balance your meals with fibre, protein, and healthy fat, starting with breakfast
Fat, protein and fibre all put the breaks on the absorption of glucose into your bloodstream. They literally slow it down, A LOT! This can be a game-changer, especially if your body is tending toward Insulin Resistance or Type II Diabetes.
Think about these three food-types every time you’re organizing a meal. Adding all three is fantastic, but 1 or 2 is a-okay too. Breakfast makes or breaks your day, so that’s the best place to start.
Find a breakfast that you enjoy and keeps you full for at least 4 hours. Check our recipe section for a bunch of ideas :)
This picture says it all…just look at how much smaller the spike is when fat is added!
2. Enjoy more high-fibre carbs
Carbohydrates are broken down into glucose, which can cause blood sugar levels to rise. Whole carbs come with long chains of glucose, along with fibre to slow down the digestion of glucose. But, refined carbs are missing that glorious fibre.
A low-carb diet works for some, but can trigger MEGA sugar cravings that become hard to deny. Instead of removing all carbs, focus on high-fibre carbs. They help manage your sugar cravings too :)
Focus on whole, unprocessed sources of carbohydrates, such as sweet potatoes, quinoa, and brown rice, and be sure to add a source of protein and/or healthy fat anytime you’re eating some refined sugar/carbs. Slather some health fat or combine with some protein to give your body a steady source of glucose.
3. Cut out sweetened drinks whenever possible
I’m a big promoter of adding before subtracting…but there’s one thing that will spike your blood sugar that nothing can fix. And that’s sweetened drinks.
When you drink sugar there’s nothing stopping the glucose from hitting your bloodstream incredibly quickly. There are no breaks! AND, because your stomach is still empty, your body doesn’t know that your blood sugar is high and will keep asking for food.
So, if it’s possible, reduce or eliminate sweetened drinks (even ones with natural sugar like honey) as much as you can. It can make a huge difference!
4. Get moving!
Regular physical activity can help improve insulin sensitivity and lower blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming. Strength training also improves your hunger hormones.
If you eat something sweeter than usual or feel your blood sugar go up, this is a great time to go for a walk. Your muscles will use that excess glucose so your body doesn’t have to store it.
5. Get some Zzzzzzz
A lack of sleep can lead to imbalanced blood sugar levels and insulin resistance. Aim for seven to nine hours of sleep each night to help keep your blood sugar balanced. And, keep in mind that your blood sugar will be a little extra unstable after a bad night’s sleep.
If you’re having trouble sleeping, check out our Sleep Masterclass (which will be getting a full update in the next few months :)
6. Manage stress and eat regularly
Stress can lead to imbalanced blood sugar levels by triggering the release of cortisol, which also raises blood sugar levels. If you can’t find the underlying cause of your blood sugar issues, then look at your overall stress levels. Could they be contributing to your high blood sugar?
Fasting or waiting for more than 5 hours between meals is its own stress, and an easy one to avoid.
Supplements
While food plays a major role in blood sugar balancing, supplements can help reverse Insulin Resistance and help bring balance a bit faster. I’ve put these supplements in order of early blood sugar helpers to potent blood sugar reducers.
Tread lightly as you go down the list, and only touch the last one if you KNOW you have high blood sugar (aka, your blood work is high)
1.Chromium
Chromium is a mineral that plays a crucial role in blood sugar regulation. In the body, chromium makes Glucose Tolerance Factor, which helps your cells tolerate glucose better. It’s believed that it helps to fix the broken insulin receptor. Studies back this up and have shown that supplementing with chromium can improve insulin sensitivity and lower blood sugar levels.
Aim for 200mcg – 600mcg per day with food
2. Magnesium
Magnesium lands on almost every supplement list I make and it’s easily the most common deficiency I see. It’s a mineral that is essential for a range of bodily functions, including blood sugar regulation. Supplementing with magnesium can help improve insulin sensitivity and lower blood sugar levels.
Aim for 500mg – 750mg per day with food. Magnesium Glycinate and Bisglycinate seem to be best for blood sugar balancing, but all forms should help.
3. Alpha-Lipoic Acid
Alpha-lipoic acid is an antioxidant that can help improve insulin sensitivity and lower blood sugar levels. Studies have shown that supplementing with alpha-lipoic acid can help improve blood sugar control in people with diabetes.
Aim for 300mg – 500mg per day. You can take higher doses, but check with a practitioner first.
4. Cinnamon
Studies have shown that cinnamon can help lower blood sugar levels and improve insulin sensitivity. It contains bioactive compounds that mimic the effects of insulin, helping glucose enter cells and reducing insulin resistance. Plus, cinnamon has a naturally sweet taste, making it a great alternative to sugar in your morning coffee or smoothie.
This is best sprinkled on food, aim for 1/4tsp – 1tsp per day.
5. Berberine
Berberine is a natural compound that has been gaining attention for its potential to help balance blood sugar levels and improve insulin sensitivity. Berberine is found in several plants, including Oregon grape, barberry, and goldenseal.
Studies have shown that berberine can help lower blood sugar levels by increasing insulin sensitivity and reducing insulin resistance. In one study, participants with type 2 diabetes who took 500 mg of berberine three times a day for three months saw significant improvements in their fasting blood sugar levels and HbA1c, a measure of long-term blood sugar control.
In addition to its blood sugar-regulating effects, berberine has also been shown to have anti-inflammatory and antioxidant properties, which can help protect against a range of health problems.
But, this supplement WORKS! Sometimes too well if you take too much or your blood sugar isn’t high. Use only if you know for sure that Insulin Resistance is an issue for you or if you’re pre-Diabetic or Diabetic.
Aim for 500mg 1 – 3x per day. This supplement can interfere with medications, so check with your doctor or pharmacist first.
Conclusion
Mastering the art of blood sugar balancing and insulin resistance can be a game-changer in achieving optimal health and wellness…and will just make you feel better. Gone are the energy/mood fluctuations, brain fog, and angry hungries. You might even see many of your aches and pains go away.
By implementing simple yet effective lifestyle changes such as eating meals balanced with fibre, protein, and fat, exercising regularly, and managing stress levels, we can regulate our blood sugar levels and prevent insulin resistance.
And the best news – your blood sugar can be in a better balance tomorrow! Insulin Resistance can take some time to reverse, but your blood sugar can start balancing right away with these ideas. And, as your cells become more and more sensitive to insulin, you won’t have to work as hard to stay in balance.
As someone who lived on the blood sugar rollercoaster and was quickly moving toward Type II Diabetes, this is definitely a game-changer!
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).