How To Support Your Blood Sugar Levels
Support Your Blood Sugar Levels To Enhance Weight Loss, Energy Levels, and Mood.
Learn What To Eat To Support Your Blood Sugar Levels
Many clients ask me what to eat to lose weight naturally, enhance energy, support hormones, improve mental clarity, and elevate mood. The key is to eat the right amount of food at the right times throughout the day to support your blood sugar levels. Sugar levels are ranges of concentrations of blood glucose levels (aka sugar) that occur in the blood.
Consistency is key in your eating routine and menu planning is a great tool to help you know what and when you will eat. When you eat this way you should be able to have more energy, think clearly, never be hungry, and be a fat-burning machine. You have heard the term “hangry” right? Let’s avoid that. Trust me, your friends and family will be happy.
Begin incorporating these fundamental guidelines into your daily regime. Monitor and observe the differences in your body. You can mold these into healthy eating habits. Even on holidays, I recommend this way. These are general guidelines, for customized nutrition support please reach out for a nutrition session.
Try this eating this way for one week to help with skipping meals and to avoid overeating later in the day.
- Try a 12 hour overnight intermittent fast. Example – eat dinner at 7:00 pm and breakfast at 7:00 am.
- Eat 5 times daily. Include 3 small meals and 2 small snacks.
- Aim to consume 7-10 servings of vegetables daily. Fiber helps blood sugar levels.
- Include protein with every meal and snack. Protein helps blood sugar levels
- Try not to go longer than 3 hours without eating. This helps to prevent low blood sugar (low energy) and overeating later in the day.
- Read food labels and avoid added and artificial sugar. (cane sugar, brown rice syrup, beet syrup, honey, molasses, sucralose, fructose, etc.)
- Always try to make sure you have enough food in your fridge to get you through the next day.
- Consume no more than 1 serving of fruit and grains per day at separate times and combine with a protein.
- Hydration is imperative. Drink ½ of your body weight in ounces of water everyday.
Variety is key! This will give your body a wider assortment of nutrients, prevent boredom, and possible food sensitivities. Take note of any foods that you are eating every day and begin to rotate them with other healthy options.
Simple sugar consumption causes a spike in blood sugar followed by a crash. This leaves us feeling even hungrier than we were before. We may even be more likely to continue eating until we can find something to make us full. Yikes! This means refined sugar, natural sweeteners, or artificial sweeteners. It is imperative to become aware of how much sugar you are consuming.
Naturally occurring sugars are in fruits, vegetables, and dairy. Anything else is considered an added sugar. *Stevia leaf is a sugar that is produced from an herb. It will not interfere with your blood sugars levels and is not considered an added sugar. Stevia and monkfruit are okay. Many clients and myself included prefer Sweet Leaf Stevia.
Added Sugar List:
Anhydrous dextrose, Lactose, Brown sugar, Malt syrup, Confectioner’s powdered sugar, Maltose, Corn syrup, Maple syrup, Corn syrup solids, Molasses, Dextrin, Pancake syrup, High-fructose corn syrup, Raw sugar, Honey, Sucrose, Invert sugar, Sugar, White granulated sugar, Cane juice, Evaporated corn sweetener, Fruit juice concentrate, Crystal dextrose, Glucose, Liquid fructose, Sugar cane juice, and Artificial sweeteners
According to the American Heart Association women should consume no more than 24 grams of added sugar, and men no more than 36 grams of added sugar daily. My recommendation is for women to consume no more than 24 grams of total sugar and men no more than 36 grams of total sugar per day. That includes natural sugar from fruit, dairy, and vegetables. You can use a user-friendly app like Myfitnesspal to monitor your sugar intake.
Eat properly throughout the day to reduce sugar cravings.
Start having 3 meals and 2 snacks a day that include protein. This should aid in reducing cravings. You may experience some possible side effects of withdrawal. Sugar is very addictive and your body may experience some side effects from giving up sugar. It is possible to experience headaches, weakness, and irritability. It should generally pass and typically in a couple of days.
That’s it in a nutshell, let me know if you have questions.
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