Eating to Improve Blood Sugar Regulation
Eating in a way to help balance blood sugar can vastly improve many aspects of your health including energy, skin appearance, mental health and heart health. Some people think they need to avoid all carbohydrates to balance their blood sugar, but for most, this is unnecessary.
First off—what is blood sugar? Glucose is the sugar that our bodies use for fuel to power our brains and muscles. When we do not have adequate supplies of glucose, our tissues can use other fuels, (fats), but especially for the brain, the preferred fuel is glucose. When our blood sugar is too high, it can cause damage to our small blood vessels in our eyes, brain, heart, and kidneys because our blood becomes too thick. Too high of blood sugar and blood vessel damage is the main driver of complications of diabetes. A great way to help balance blood sugar is to follow the guidelines below. Your eating habits do not have to be perfect to manage blood sugar and not every meal has to look this way, but if you can have many of your meals be balanced, it can be highly beneficial.
Try to avoid “naked” carbohydrates—dress them up instead!
Carbohydrates are present in grains (wheat, rice, corn, etc.) starches (potatoes), fruits and sweets (soda, cookies, cakes, etc.). When we eat carbohydrates without a source of fat (nuts, seeds, oils, avocadoes, coconut) or protein (meat, eggs, tofu, nuts, seeds, tempeh, other meat alternatives, fish, dairy, beans) it leads to a spike in blood sugar followed by a crash. This can leave you feeling jittery immediately after eating and then feeling like you would like to take a nap. You do not have to eliminate your favorite foods if they happen to be carbohydrates—instead aim to add a fat and/or protein to each meal or snack. For example, if you are going to have some popcorn, adding some shredded cheese or nuts on top can help balance its impact on your blood sugar. Cheese has both fat and protein while nuts have fat, protein and fiber to help balance blood sugar. Another example would be if you are having a cookie, topping it with some nut butter or having it with a bowl of yogurt will lead to an overall better response.
Eat carbohydrates wisely around your exercise
Carbohydrates can be very helpful to fuel cardiovascular exercise and weight-lifting. People who have larger amounts of muscle mass have more space to store carbohydrates (as glycogen) and then can use this fuel during their next exercise session. If you have been struggling with controlling your blood sugar, increasing your activity levels, prioritizing lifting weights and enjoying your carbohydrates most frequently after a training session can improve your numbers. Additionally, going for a 15-minute brisk walk following meals can also improve your blood sugar.
Choose slower-digesting carbohydrates more often than simple carbohydrates
Not all foods are created equal, but all foods can be part of a healthy lifestyle. Complex carbohydrates (whole grains, quinoa, potatoes, fruit) are digested more slowly and often do not lead to a blood sugar spike. Simple carbohydrates (soda, sugar, crackers, cookies, juice) tend to be digested very quickly resulting in a rapid rise in blood sugar. You do not need to completely eliminate simple carbohydrates, but aiming to choose complex carbohydrates more frequently than simple can be very helpful. Additionally, remember to add some fat and/or protein when you enjoy a simple carbohydrate.
Want more information?
Making dietary decisions is a very individual process. The best fuel for you changes throughout your lifespan and depends on age, muscle mass, health conditions, activity and stress levels. If you are struggling to manage your blood sugar, you have fatigue, acne, mental health issues or heart health issues, it can be very helpful to talk to a provider. Naturopathic doctors receive significantly more training in nutrition than conventional providers and can work with you to adapt your lifestyle to meet your health goals. They can also recommend herbs and supplements to help regulate your blood sugar.
About the author:
Alli Erdahl is a Naturopathic Doctor practicing at Orchid Integrative Medicine in Chaska, Minnesota.
