January 4


5 Food-Based Ways To Balance Your Blood Sugar

January 4, 2022

These Eating Tips Can Help You Balance Your Blood Sugar Levels For Easier Weight Loss

5 Food-Based Ways To Balance Your Blood Sugar

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Your metabolism, weight, and hunger arent the only factors of your well-being that depend on blood sugar balance. Brain function, emotional stability, and sleep patterns also heavily rely on a steady level of blood sugar.

Many of your hormones like cortisol, leptin, thyroid hormones, and insulin are highly sensitive to dips and spikes in the concentration of glucose flowing through your veins.

Diet plays a huge role in maintaining a steady concentration of blood sugar. Thus, improper food choices can wreak havoc on the bodys hormones.

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Unfortunately, many foods that are marketed as being healthy can actually be detrimental to your blood sugar level. Even the most wholesome foods can disrupt your glucose levels when eaten in the wrong proportions and intervals.

The following 5 food-based tips can help you when deciding what foods to incorporate into your daily diet. This can help you avoid spikes and dips in your blood sugar that ultimately lead to hormonal imbalances.

5 Food-Based Ways To Balance Your Blood Sugar

1) Choose Your Fruits Carefully

Though packed with minerals, vitamins, and water, fruit can also be packed with fructose. Unfortunately, the body doesnt differentiate between sugars from fruit and sugars from soda, candy, or other unhealthy sweets.

High-fructose fruit can cause as much of an insulin spike as downing a handful of gummy worms or a blended iced coffee with extra pumps of vanilla. Watermelon, kiwi, banana, dates, pears, and apples top the list of high-fructose culprits.

Opt instead for lower fructose fruits like berries, grapefruit, apricot, and plum. Eating fruit with a balanced meal that incorporates healthy fats, protein, and complex carbohydrates also helps to avoid spikes in insulin and glucose.

2) Avoid Consuming Too Many Alternative & Artificial Sweeteners

Sugar alternatives may tout the benefits of a lower glycemic index or less carbohydrates per serving. Still, many can cause a spike in your blood sugar and disrupt the balance of your hormones.

For example, agave nectar boasts a glycemic index of 30 out of 100, deeming it a lower GI food. Agave nectar also has the highest concentration of fructose amongst all sweeteners.

It even surpasses table sugar and high fructose corn syrup in that regard! Fructose makes up a whopping 90% of the sugars found in agave nectar.

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Another seemingly safe sugar alternative is stevia. Commonly found in liquid form and mixed with sugar alcohols, the highly refined stevia on the market may cause inflammation, indigestion, cramping, bloating, and hormone disruptions.

When considering which alternative sweeteners to use, one of the best choices is dates. Dates can be chopped up, ground, pureed, and even liquified.

You can also opt for blackstrap molasses, which contains iron to boost red blood cell health. Another good choice is coconut sugar, which contains inulin. This is a fiber that helps slow the absorption of glucose and thus helps maintain a steady blood sugar balance.

In the case of added sweeteners and steady blood sugar, abstinence is the best policy. Training your taste buds to enjoy less sweet foods is the most effective alternative.

5 Food-Based Ways To Balance Your Blood Sugar

3) Be Careful Of Your Grain & Starchy Vegetable Consumption

Healthy sources of carbohydrates like sweet potatoes, oatmeal, and butternut squash all boast a plethora of health benefits… like beta-carotene, antioxidants, and fiber.

Yet they also contain a high amount of starch that your body is all too willing to convert into sugar. Too much of these foods in your diet will cause an influx of blood glucose and trigger a heavy insulin response.

When planning your meals, aim to limit your plate to one starchy vegetable or grain. Pack on the leafy greens, lean proteins, and healthy fats to create balanced dishes that wont leave you feeling groggy, tired, and dehydrated.

4) Ditch The Frequent “Mini Meals”

The concept of grazing throughout the day and enjoying mini meals seems like a good way to curb hunger and keep your metabolism stoked. Unfortunately, it can potentially lead to large spikes in your blood sugar.

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The convenience of mini meals often lies in the fact that many of them are composed of pre-packaged snack foods or easily transportable fruits. These are indeed easy to throw in your purse and eat on the go.

Unfortunately, these snacks often fail to provide the balanced proportions of carbohydrates, fats, and proteins that promote a steady blood glucose concentration.

If your mini meals are mainly composed of fruit, granola, oatmeal bars, or smoothies, cut them out. Instead, choose a bigger plate with a lean protein, healthy fats like olive oil, avocado, or nuts, a carbohydrate, and lots of leafy greens and antioxidant-rich vegetables.

5 Food-Based Ways To Balance Your Blood Sugar

5) Make Sure You Eat Enough Healthy Fats

Fats help your body metabolize vitamins and nutrients, as well as lowering the overall glycemic index of meals. Fats also help curb your hunger and decrease the time it takes for your body to register satisfaction with a meal.

Opt to include healthy fats, mainly those of the unsaturated variety, in your meals. This helps to promote satiety and regulate your blood glucose. Avocado, olive oil, and nuts are great sources of unsaturated fats.

Avoid canola, soybean, and corn oil. These have an inflammatory effect on the body, which can further disrupt your hormones.

Make sure to pay extra attention when choosing salad dressing or marinades as well. Many products that claim to be healthy actually list these harmful oils as their first ingredient.

Moderation Is Key

When designing a sustainable diet that fits your health needs and lifestyle, always weigh everything with the standard of moderation. Too much or too little of even healthy, beneficial foods can cause imbalances in your system. This can leave you feeling tired, cranky, groggy, and even nauseous.

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Maintaining blood sugar balance requires a thoughtful approach to diet and lifestyle. Once you figure out which foods and eating habits work best with you, you can enjoy the benefits of happy hormones and steady energy for the rest of your life.


blood sugar eating habits

3 Alternatives To White Table Sugar That Wont Spike Your Blood Sugar (Or Expand Your Waistline)…

Going cold turkey on sugar and artificial sweeteners might be good for your blood sugar but its also pretty much impossible!!

Because studies show that sugar affects your brain just like an addictive drug if you try to give it up all at once, odds are youre going to cave its just a matter of when, not if.

(Personally, last time I tried to give up sugar, I lasted about 2 days and then my partners secret stash of Milano cookies got the best of me. I ate the whole bag in one sitting!)

So if you want to cut down on sugar and sweeteners in a way that will keep your blood sugar balanced and wont turn you into a literal cookie monster

Many doctors recommend using these 3 healthier sugar substitutes instead.

These substitutes are lower calorie dont contain ANY of the blood sugar-sabotaging chemicals found in other artificial sweeteners (like Splenda and Sweet N Low)…

And the best part is, theyre actually really delicious. 🙂

So we organized all 3 of these healthy sugar substitutes into a list, along with some practical tips from famous TV doctor, Dr. Steven Masley, about how and when to use them for:

  • Optimal blood sugar control
  • Eliminating sugar cravings, and controlling cravings generally
  • The most potential weight loss possible

And you can click here to check it out (your waistline will thank you!):

Click Here To For Our Guide To 3 Health, Doctor-Approved Sugar Substitutes (Plus 2 You Should NEVER Eat)

Wynona Baltazar

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