6 Natural Ways to Help Balance Your Blood Sugar
We’ve all been there. After overindulging in your favourite sweets we’re hit with the inevitable crash that follows—leaving you exhausted, moody, and craving another sweet treat.
Beyond the negative effect on your energy levels, mood, and cravings, imbalanced blood sugar can wreak havoc on your long-term health. Even if you consider yourself healthy, you may be feeling the effects through symptoms like fatigue, weight gain, and sugar cravings.
How do you know if your blood sugar is out of whack? What can you do to manage it? Here are six simple ways you can manage your blood sugar naturally!
Signs Your Blood Sugar is Out of Whack
When your glucose levels are just right, you’re likely to experience a great mood, lower stress levels, deep sleep, and a strong immune system. When blood sugar isn’t managed appropriately, it comes with several negative side effects including:
- Intense sugar and carb cravings
- Brain fog
- Mood swings
- Excessive thirst
- Frequent urination
- Weight gain
- Blurry vision
- Low sex drive
6 Ways to Balance Sugar Naturally
If any of the symptoms sound familiar consider trying some of the tips below to keep your blood sugar levels balanced and healthy!
1. Eat Healthy Carbs
There’s no need to cut carbs completely (they’re crucial fuel for your body!), but it’s important to eat the healthy kind to keep your blood sugar balanced. Swap refined carbs like white pasta, bread, and rice, for high fiber healthy carbs such as sweet potatoes, oatmeal, and berries.
2. Up your Fiber Intake
Fiber is essential for slowing down the digestion of carbs and the absorption of sugar. Generally speaking, more fiber equals less blood sugar spikes! Make sure to load up on your intake of leafy greens, cruciferous veggies (broccoli, Brussel sprouts, cauliflower), avocados, lentils, berries, and chia seeds.
3. Balance your Meals (Fat, Fiber, Protein)
Include fiber, protein, and healthy fats with each meal to stabilize blood sugar throughout the day. The macronutrients buffer blood sugar spikes and they work best when paired together. A great example is a kale salad (fiber), topped with chicken (protein), and nuts and seeds (healthy fats).
4. Add Cinnamon to Your Diet
Some studies suggest that cinnamon lowers blood sugar by slowing the breakdown of carbohydrates in the digestive tract, which in turn limits the amount of glucose (sugar) that enters the bloodstream. Try sprinkling it onto oatmeal, in your morning coffee, or add it to a smoothie. Bonus: it gives warmth and natural sweetness!
5. Try Intermittent Fasting
Intermittent fasting is a great tool to help balance the immune system and lower inflammation in the body. There are many ways to intermittent fast, so start slow and incorporate a fasting program that works best for your lifestyle.
6. Sip on Matcha
EGCG, a compound found in green tea, has a stabilizing effect on blood sugar levels. Matcha powder uses the whole green tea leaf and is an excellent source of ECGC, so it’s an excellent way to up your EGCG intake!
A Whole-Body Approach
At the end of the day, maintaining blood sugar balance for the long-term requires a whole-body approach. Start by eating a whole-foods diet, include fat, fiber, and protein at each meal, exercise regularly, reduce stress levels, and get enough sleep. These simple changes will have a much greater impact on your blood sugar levels and overall health compared to any supplement, workout, or superfood on the market!
Danica is a holistic nutritionist, wellness expert and health coach on a mission to help women around the world find their optimal well-being. She is the founder of Nakd Health, where she coaches clients to prioritize wellness in their busy lives with delicious recipes, nutrition advice, fitness and lifestyle changes.