We heard you loved our newsletter feature on stabilizing blood sugar, complete with recommendations from our partners at Metagenics (e.g. Ultra Glucose Control), so we wanted to give you a little extra taste (pun intended). Physio Logic’s Clinical Nutritionist, Michelle Miller, MSACN; and Nutritional Educator & Registered Dietitian, Rachel Naar, RD, provide 5 easy tips to maintain normal blood sugar.
Why Is Maintaining Normal Blood Sugar So Important?
● If we have too much, we’re unable to get it out of our blood and into our cells for energy
○ Chronic high blood sugar (called hyperglycemia) can lead to insulin resistance, type 2 diabetes, and issues with just about every organ in our body—NOT FUN!
● If we have too little, our body snags it from less desirable places (like protein stores!)
○ Low blood sugar (called hypoglycemia) produces that hangry monster, you know, the one that’s shaky, dizzy, forgetful, sweaty, and oh.. HUNGRY!
5 Tips to Maintain Normal Blood Sugar
1. Eat every 3-4 hours throughout the day
Call it meals, call it snacks, call it macks, we don’t care. Going long times without eating can give you that one-way stop to hangry town. In addition, prolonged fasting can lead to chronic overconsumption. Find your middle ground. Don’t forget, the restriction reinforces the binge!
2. Minimize sugar sweetened beverages (and added sugars in general!)
All the calories without the nutrient content, no thanks. A 12oz can of coke has 39g of added sugar! The daily recommendation is about 25g, but less the better. This isn’t to say never indulge, it’s that mindfulness that everyone’s talking about – balance.
3. Ditch the juice cleanse, eat the fruit
The fiber in the fruit allows for a delayed gastric emptying, resulting in you feeling fuller longer. Plus, how many apples do you think it takes to get to that cup of apple juice? It’s around 6. You’d likely not eat 6 apples in one sitting. The fiber helps promote regularity with bowel movements and strengthens the walls of your intestine, as well as slows down the rate at which sugar is absorbed.
4. Focus on complex carbs
Quality (whole grains, starchy vegetables vs. refined) and quantity (portion control of carbs) are super important here. Good sources of complex carbs include: brown rice, chickpeas, lentils, steel-cut oatmeal, 100% whole wheat bread/pasta, quinoa, sweet potatoes.
5. Move it
Being physically active can help to lower and regulate your blood sugar! Aim to move it for at least 30 minutes per day. Exercise, or movement, helps to clear sugar out of the blood stream by shuttling it into muscle cells, where you can use and burn the sugar for energy.