Are you ever hit with the 2-4pm crash? How about sugar cravings in the evening? Well here's what you can do to prevent it...
Blood sugar regulation can help deal with energy levels, cravings, and is also important for both weight loss and maintaining a healthy lifestyle.
When you eat carbohydrates your blood sugar levels increase and the hormone insulin is produced to take sugar out of your blood and into your liver, muscles and fat cells to use as energy or store for later use. This is a normal process and throughout the day your body uses the energy stored in your liver, muscle and fat cells.
However, you want to avoid big peaks and valleys in your blood sugar levels. Big swings can lead to physical and mental fatigue and when your blood sugar drops low, you're body literally craves sugar, driving you to eat more, and choose high sugar foods. This is obviously counterproductive to weight loss and to general health.
Here are 7 steps you can implement today to help control your blood sugar levels!
1. FAT
Fats were given a bad rep for a long time, however healthy fats are a key part of a well balanced diet. They take longer to digest and thus slow the absorption process of carbohydrates into the bloodstream, avoiding a spike in blood sugar.
Nuts, seeds, oils, butters and avocado are all sources of healthy fats and should be included in your diet regularly.
2. FIBER
Fiber is similar to fats in that it takes longer to digest and so slows the absorption of carbohydrates into the bloodstream. Most people do not get enough fiber in their diet. Aim for 30g each day, but build up slowly, in 5g increments so you don't overwhelm your GI tract!
Good sources of fiber include vegetables, some fruits, beans, nuts, legumes and seeds.
3. EXERCISE
Exercise does so many wonderful things for the body but did you know that it can help increase insulin sensitivity?
Move your body every day to help improve the way your body responds to sugar!
4. STRESS
Cortisol is the fight or flight hormone - great if you are being attacked by a bear. Not so great if you are sat at a desk all day at work. Stress and low blood sugar cause the release of cortisol, which over time can lead to muscle wasting, decreased bone density, an impaired immune system and an increase in abdominal fat. Maybe you need a practice of meditation, yoga, walking or hanging out with friends!
Stress also causes an increase in sugar cravings so find ways that work for you to be mindful and stress less!
5. SLEEP
Sleep can affect your blood sugar levels two fold. First, bad quality or not enough sleep can decrease insulin sensitivity. Second, when we are tired and lacking energy we reach for high sugar snacks and foods.
So get those ZZZZzzzzz's people!
6. ALCOHOL
Alcohol can have a mixed effect on your blood sugar levels, depending on how much you drink. A few drinks can increase blood sugar whereas a lot of alcohol can decrease it. Consistent alcohol intake over time can also increase your cortisol levels, which as you know is something you're trying to avoid.
A good place to start is to avoid syrupy/sugary cocktails & alternate your drinks with water!
7. PROTEIN
Like fat, protein takes longer to digest and thus slow the absorption process of carbohydrates into the bloodstream, avoiding that spike in blood sugar that you are trying to avoid.
Nuts, seeds, eggs, dairy, fish, beans, whole grains, meat, poultry are all sources of protein and should be included in your diet regularly.
Get going today to balance your blood sugar levels, you'll feel so energised in the long run! For help implementing these tips or if you need more help to stabilize energy levels click HERE and let's chat.