5 Tips For Keeping Blood Sugar Levels Balanced All Day Long
Keeping your blood sugar levels balanced throughout the day can lower your risk of many different types of illness and disease. If you’re struggling to keep yours balanced, these tips can help you achieve success – which can mean a healthier, thinner you.
After the body digests and absorbs all the nutrients from the foods we eat, the energy from that food is released into the bloodstream, primarily in the form of glucose.
Blood sugar refers to the amount of sugar or glucose in the blood at any given time. It’s the preferred source of fuel for the body. The brain, nervous system and red blood cells can’t function without a continuous supply of energy from it. At the same time, it’s essential to pay close attention to the quality and quantity of carbohydrates AKA glucose that we consume.
While it’s natural for blood sugar levels to rise and fall in the course of a day, when there are dramatic changes, it can be harmful. When levels rise very high and stay elevated, which is what can happen in those with diabetes, it can damage the kidneys, nerves and blood vessels.(1)
Your blood sugar levels also affect the amount of inflammation in the body – when they’re high, the body sends a signal to trigger the release of insulin into the bloodstream to help lower it.
When insulin levels are continuously elevated and blood sugar levels constantly high, that also tends to raise inflammatory markers, which in turn, increases the risk of many types of illness and disease, including atherosclerosis and heart disease. (2, 3)
Follow these tips, and odds are, you will be able to keep those blood sugar levels balanced all day long.
Limit or Avoid High-sugar, Simple Carb Foods and Beverages
Foods that are loaded with sugar are obvious culprits for significantly rising blood sugar levels. Avoiding them is key for keeping those levels balanced throughout the day. That not only includes things like candy, but hidden sugars too, such as high fructose syrup which is frequently found in processed foods. Simple carbs like white rice, cereal and white bread, particularly when eaten without other foods or in large amounts, can also drastically rise blood sugar.
Beverages count too – especially soda and juice, which are very high in sugar that’s absorbed rapidly into the bloodstream. According to the Harvard School of Public Health, studies have found that those who drink just or two cans of soda daily have approximately a 26% greater risk of developing type 2 diabetes. (4)
Load Up on High Fiber, Low Glycemic Foods
Eating foods that are high in fiber, including legumes, whole grains, fruits and vegetables, helps to maintain a steady absorption of glucose into the bloodstream after eating. When you eat foods that are higher in carbohydrates without fiber, it can spike blood sugar and insulin levels.
The glycemic index or glycemic load is used to measure a particular food’s impact on your blood sugar level. By switching out simple carb foods for lower glycemic ones, it helps to keep blood sugar balanced. Those high fiber foods mentioned typically have a lower glycemic index as compared to things like sugary, packaged treats and white processed foods.
Eat Meals Made Up of Protein, Fiber and Healthy Fats
Eating meals that contain a combination of protein, fiber and healthy fats is one of the most effective ways to ensure that you’re getting a slow, gradual but steady increase of glucose. Aim to fill at least half your plate with fruits and veggies and the other half with a combination of protein and healthy fats like lean meats or fish with olive oil, coconut oil or avocado at each meal. Following this is not only key to steadier blood sugar levels, but it will help ensure that you’re getting the rich macronutrients the body needs.
Keep this in mind for snack time too, getting some healthy fat, protein and fiber so that your body will be infused with a healthy flow of energy. It will also help you stay fuller longer, rather than causing blood sugar spikes that can make you feel hungry within just a few hours of eating.
Avoid Letting Yourself Get Too Hungry
If you allow yourself to become ravenous it can cause all sorts of problems, mainly because when you finally get to eat, you’re much more likely to overindulge, and/or eat foods that aren’t all that healthy. Don’t fast, or wait too long between meals – eat nutritious foods when you’re truly hungry and then stop when you’re full to naturally regulate both your appetite and blood sugar levels.
If you don’t follow this advice and end up overeating, that can cause your blood sugar levels to rise.
Move More Often Throughout The Day
Being physically active is an important part of keeping blood sugar levels balanced, as the American Diabetes Association notes. Exercise increases insulin sensitivity, and it can help lower blood sugar levels without the use of insulin. Of course, moving more offers significant benefits to your overall health too. (5)
In addition to scheduling in regular exercise like walking, biking, swimming, aerobics classes and what have you, try to add more movement throughout the day by parking farther away from the grocery store so you get more walking in, using the stairs instead of the elevator and getting up and walking around the office periodically at work.
Of course, if you’re taking insulin, be sure to talk to your healthcare providers first as embarking on an exercise program could potentially cause your blood sugar levels to get too low.
It’s All Up To You
Now that you know how to keep those blood sugar levels balanced, the power is in your hands. Weight gain and many health disorders are triggered by poorly managed blood sugar, but it’s avoidable and can be managed successfully simply by practicing these healthy habits.
How can Coconut Oil help my Blood Sugar levels?
Coconut Oil is rich in medium chain triglycerides (MCTs), which studies have shown to steady blood sugar levels, improve glucose tolerance, and protect against insulin resistance. Coconut Oil is a great addition to the tips above to keep your blood sugar levels at a healthy balance for a better you.
Supplementation is an easy way to add Coconut Oil to your diet for balanced blood sugar levels. Always choose a quality, organic, Coconut Oil supplement that is guaranteed, like Schwartz Bioresearch. Our Organic Coconut Oil is extra virgin, unrefined, cold pressed, and gluten free. We use only quality unrefined organic coconut oil so you can get the best results possible for your health.