As a Registered Dietitian, I have worked with hundreds of individuals to optimize their blood sugar. And NO, that does not mean cutting carbs, often it means adding them. Balancing blood sugar levels can pave the way for a myriad of health benefits, from hormone health, focus and alertness to weight management and improved sleep quality. In this blog, we'll dive into the role of balanced blood sugar, the telltale signs of blood glucose imbalance, and actionable tips to maintain optimal blood sugar levels throughout your day.

Why Balanced Blood Sugar Matters

Balancing your blood sugar isn't just about preventing that afternoon energy slump or preventing diabetes or insulin resistance (though these are incredibly important!). It's a process that influences several aspects of your well-being, including hormonal health, cognition and focus, weight maintenance, sleep quality and even mood. By prioritizing stable blood sugar levels, you're providing your body with a solid foundation for overall health.

Recognizing Blood Sugar Imbalance

Recognizing the signs of blood sugar imbalance is the first step in supporting levels. Common signs of blood sugar dysregulation or poor blood sugar control are:

• irritability

• headaches

• frequent hunger

• feelings of anxiety without cause

• low energy

• lack of focus

• difficulty maintaining weight

These could be red flags indicating that your blood sugar levels need attention.

Practical Tips for Day-long Balance

1. Prioritize Sleep: Your body's circadian rhythm and sleep patterns play a pivotal role in hormone regulation, including those responsible for blood sugar control. Poor sleep can both lower levels of leptin (our satiety/fullness hormone) while increasing levels of ghrelin (our hunger hormone), leading us to crave more, eat more and lack self-control around food - specifically refined carbohydrates or foods that provide a “quick energy” response. Try to keep a consistent sleep schedule and practice good sleep hygiene before bed for best quality rest.

2. Embrace Fiber: Fiber slows digestion, allowing sugar to be released into the bloodstream more gradually. Swap your simple carbohydrates for complex whole grains like quinoa, wild rice, farro, and buckwheat at meals. Amp up your fiber intake with abundant fruits and vegetables throughout the day to give your body the nutrients and fiber it needs to balance blood sugar all day long and at every meal.

3. Pre-Meal Breathing: As a dietitian, I talk about food, and that includes not only what we eat, but how we eat. I have worked with countless clients using continuous glucose monitors and the #1 thing that impacts blood sugar aside from food is stress. Practice mindful breathing before meals to alleviate stress and allow your body to prepare for digestion. Stress can wreak havoc on the gut microbiome, digestion and disrupt blood sugar levels. Take a moment to center yourself before diving in to eat.

4. Power of Protein: Incorporate protein-rich foods into your meals and snacks. Similar to fiber, protein slows down the digestion and release of sugar into the bloodstream, resulting in a gradual and controlled rise and fall of blood sugar. Opt for both plant or animal-based proteins at meal times to support metabolic health and blood sugar. Some of my favorite sources are: eggs, fish, grass-fed beef, edamame, chickpeas, organic tofu and lentils.

5. Try Vinegar: Adding vinegar to your diet can be surprisingly beneficial. It slows stomach emptying, enabling insulin to be released more gradually, stabilizing blood sugar levels. Try mixing vinegar with oil or tahini for a yummy dressing, or mixing apple cider vinegar with water and sipping on it prior to meals.

6. Post-Meal Movement: Walking will always be an underrated health tip, but walking after meals is especially beneficial. Movement allows for efficient utilization of sugar by your cells, boosting energy and lowering blood sugar. As with all exercise, movement forces the body to uptake a utilize sugar for energy, and taking advantage of this post meal is a great way to balance blood sugar in the moment.

7. Herbs and Supplements: Different herbs, spices, and supplements can be a great tool when balancing blood sugar. Growing up I was always told to add cinnamon to my coffee to help balance blood sugar. Whether a sprinkle of cinnamon is enough to impact blood sugar is another story, however drinking teas or infusing different herbs and spices into meals or as supplements can absolutely improve health. Many supplements directly or indirectly help balance blood sugar either long or short term (at meal time). Supplements like Berberine have become more popular recently with the interest in GLP-1 inhibitors. Always chat with your doctor or dietitian to understand your personal need and dosage for supplementation.

8. Hydration Matters: Don't overlook the power of water! Drinking water helps flush excess glucose from your system, promoting optimal blood sugar levels. Avoid drinking a lot of water during or right after a meal to optimize nutrient absorption, instead try sipping water gradually throughout the day.

In closing, nurturing balanced blood sugar isn't just a fleeting trend; it's a cornerstone of your overall health and vitality. By integrating these practical tips into your daily routine, you're embarking on a path toward holistic wellbeing. Remember, your journey towards balanced blood sugar is unique, and consulting with a healthcare professional, such as a Registered Dietitian, can provide personalized guidance tailored to your specific needs. Here's to vibrant health, optimal energy, and sustainable balance!