If you are having problems losing weight, if you are feeling moody and if you constantly feel the need for caffeine, you may have a problem balancing your blood sugar. Fortunately, not all blood sugar imbalances require drug treatments. By making some diet changes and by engaging in moderate exercise you can help yourself balance blood sugar naturally.
Balance Blood Sugar Naturally
Step 1
Learn about fats, proteins and carbohydrates -- before you are able to make healthy food choices, you will first need to be able to distinguish what types of foods are causing the spikes and plummets in your blood sugar levels. Different types of fat can be found in many foods (except for most fruits and vegetables) but they are high in dairy products, meat, nuts and oils. Protein can be found in foods such as beans, whole grains and nuts. Carbohydrates, which can be found in most foods, can significantly impact your blood sugar if they are not eaten in moderation.
Step 2
Focus on complex carbohydrates -- there are two types of carbohydrates: complex carbohydrates and simple carbohydrates. Both give you energy. However, complex carbohydrates break down more slowly in your body and are full of fiber, which leaves you feeling satisfied longer and balances out your energy levels. Complex carbohydrates can be found in foods such as whole wheat pasta, oatmeal and vegetables. Simple carbohydrates are simple sugars which convert quickly into glucose (sugar) in your body, causing more rapid fluctuations in mood and energy levels. They can also cause weight gain because they convert into fat if they are not burned off quickly. Simple carbohydrates are found in things like fruit juice, refined white flour and sugary treats. To balance your blood sugar, consume mostly complex carbohydrates unless you plan to exercise right away.
Step 3
Balance your meals -- each time you consume carbohydrates, balance your meal by combining the carbohydrates with an equal serving size of protein. For example, if eat a slice of whole grain toast, spread some peanut butter on it or add a scrambled egg. Understand some basic science behind this tip: eating carbohydrates causes your pancreas to produce insulin, a hormone which allows your body to store glucose (sugar), protein causes your pancreas to produce glucagon, a hormone that helps your body use these stores of glucose when it needs them. Also, eating protein with carbohydrates allows the glucose from the carbohydrates to move at a steady pace through your bloodstream.
Step 4
Eat protein regularly -- eating small protein-rich snacks between your meals will help maintain your blood sugar levels and your energy levels. These snacks can also keep your hunger levels stable so that you don't overeat at your next meal. Eat a handful of almonds or walnuts, a slice or two of cheese or dip some apples or whole-grain crackers in peanut butter.
Tips and Warnings
- If you are diabetic, seek medical advice from a physician and diet advice from a registered dietitian.
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