Balancing your blood sugar is crucial for maintaining overall health and well-being. Chronically high blood sugar leads to metabolic disease, diabetes and obesity. In these situations, when Hgb A1C runs high, along with fasting insulin, it can be helpful to work with a dietitian and diabetes educator (like myself!) to improve your blood sugar through lifestyle changes.
How To Improve Your Blood Sugar in Three Simple Steps
When your blood sugar levels are stable, you experience more sustained energy throughout the day. This will prevent those dreaded mid-afternoon crashes and unwanted mood swings. It also helps improve focus and mental clarity, allowing you to perform at your best in daily activities and tasks. Stable blood sugar levels also reduce the risk of developing chronic conditions such as type 2 diabetes, heart disease, and obesity. By adopting a balanced approach to managing blood sugar through proper nutrition and lifestyle choices, you can achieve a more harmonious and energetic life, enabling you to fully embrace each day with vitality and vigor.
1. Avoid Lonely Carbs
Carbohydrates are an essential source of energy, but not all carbs are created equal. Avoid those lonely carbs that can cause blood sugar spikes and crashes by pairing them with a protein and/or healthy fat. For instance, when enjoying a banana, make sure to pair it with almond or peanut butter or a meal stick. This combination will not only keep your blood sugar stable but also keep you going strong throughout the day.
2. Improve blood sugar with our VPFC Meal Format
To optimize your meals and maintain steady energy levels, consider following the VPFC format – Veggies, Protein, Fat, and Carbs. This is the foundation of our signature blood sugar bliss method. First, prioritize vegetables, as they are packed with essential nutrients and fiber to keep you feeling full and satisfied. Second, include plenty of lean protein sources like chicken, fish, tofu. Protein is the building block of our bodies and helps maintain (and gain!) muscle mass.
Third, add in those healthy fats. Healthy fats like avocados, olive oil, and nuts are crucial for brain health and provide a long-lasting source of energy. Finally, round out your meal with blood sugar friendly carb choices like legumes or sweet potatoes. Complex carbs support your body’s energy needs while still maintaining blood sugar balance.
3. Begin Your Day with a Protein-Rich Breakfast
The way you start your day sets the tone for the rest of it. While coffee might be a morning ritual for many, it’s important to remember that coffee is not a sufficient breakfast on its own. Instead, fuel yourself with a protein-rich morning meal to jumpstart your metabolism and keep you feeling energized.
Consider options like scrambled eggs with sautéed spinach to improve blood sugar. Or, a protein-packed smoothie with spinach, or a Greek yogurt bowl with added protein powder and berries. These breakfast choices will provide you with the necessary nutrients to stay focused and productive throughout the day.
Achieving optimal health and vitality is within your reach! By making simple yet effective changes to your eating habits, you can experience more energy, enhanced focus, and a renewed sense of being your best self. Remember to pair carbs wisely, prioritize non-starchy veggies and lean proteins, and kickstart your day with a protein-rich breakfast.
Need healthy breakfast ideas? Use these breakfast ideas to improve blood sugar!
- Blood Sugar Bliss Breakfast for Every Day of The Week
- A Healthy Breakfast Bento Box
- Egg Free Balanced Breakfasts
If you’re ready to take your health journey to the next level, book a discovery call with Whitness Nutrition today! Take the first step towards a healthier and happier you!