How to Keep Blood Sugar Levels Even Throughout the Day
Whether you have diabetes or not, keeping blood sugar levels stable throughout the day is an essential part of your wellbeing. Drastic fluctuations in blood sugar levels can cause energy crashes, fatigue, headaches— and nobody wants that. Luckily, with a few lifestyle and dietary changes, you can keep those blood sugar levels stable all day.
Eat Complex Carbohydrates
Simple carbohydrates— such as candy, refined white bread, and sugary drinks— can lead to a spike in blood sugar levels. The body digests these carbohydrates very quickly, meaning that these sugars enter the bloodstream all at once. Instead, incorporate more complex carbohydrates, such as whole-grain bread, quinoa, and oatmeal, into your diet. These complex carbs help stabilize blood sugar levels, and they will keep you satisfied for much longer because of their high fiber content. They also contain many vitamins and minerals that keep you healthy.
Increase Your Fiber Intake
Fiber-rich foods, such as veggies, fruits, beans, legumes, and complex carbohydrates, help stabilize blood sugar levels. The fiber slows the breakdown of carbohydrates, meaning that nutrients (and sugar) are slowly released into the bloodstream instead of all at once. Although fruit is good for you, be aware that these are simple sugars and can increase blood sugar levels.
Eat a Well-Balanced Diet
Protein, healthy fats, and carbohydrates are all essential nutrients for our health, whether we are monitoring blood sugar levels or not. However, eating a well-balanced diet also helps keep blood sugar levels stable throughout the day. Proteins and fats are an essential part of the equation. Incorporating these macronutrients into each of your meals also keeps you full for longer. Complex carbohydrates are equally important, but make sure they aren’t the only nutrients in your meal — plating your food in a balanced way will help get enough of each of these nutrients.
Don’t Skip Breakfast (or Any Meals!)
To keep blood sugar levels stable, you need to eat regularly. This means that you should never skip meals, especially not the first one of the day. Start your morning off with a well-balanced breakfast that contains protein, healthy fats, and complex carbohydrates. It should be full of fiber and low in simple sugars (so, maybe swap the orange juice for some tea or water). Try to eat in regular intervals, having small snacks between your three main meals to maintain your blood sugar levels.
Get Enough Sleep
Sleep is crucial for our health, partly because it helps stabilize our stress hormone, known as cortisol. When we don’t get enough sleep or feel stressed, cortisol levels increase. In turn, cortisol increases blood sugar levels. Sleep deprivation also increases stress levels, so its detrimental effects are two-fold. Make sure you are getting enough sleep and taking time for yourself to relax, whether that’s going for a walk or reading your favorite book.
It’s important to keep those stress levels down.
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