Keeping your blood sugar in check doesn’t mean you should be afraid of carbs – it’s all about balance. When we eat a varied diet that’s mostly made from scratch and we stay active, our bodies can handle a certain amount of carbs without a problem. It’s the dose and frequency of certain types of carbs, especially those from refined and ultra-processed sources, that can create imbalances in the body.
Blood sugar is a direct result of what we eat, especially carbohydrates. When we eat foods that are quickly broken down into glucose (blood sugar), blood sugar levels rise quickly, and the body responds by producing insulin. Insulin is a hormone that helps cells take in glucose and use it for energy, but it also acts as a fat storage hormone. When we frequently eat carbohydrates that quickly raise blood sugar, this can cause the body to produce too much insulin, which can eventually lead to fat storage, especially in the abdominal area.
Obesity, insulin resistance and inflammation
Many people in today’s society have diets dominated by refined carbohydrates from ultra-processed foods and drinks. This type of eating pattern, combined with low physical activity, contributes to many carrying excess body fat, especially around the belly. High insulin levels resulting from such a diet can, over time, lead to the body becoming less sensitive to insulin – a condition called insulin resistance. Insulin resistance is a precursor to type 2 diabetes and increases the risk of inflammation in the blood vessels, which in turn can contribute to cardiovascular disease.
When blood vessels are affected by constant inflammation, they become vulnerable, which can lead to plaque buildup that increases the risk of heart attack and stroke. Keeping blood sugar stable by choosing slow-release carbohydrates, proteins, and healthy fats at every meal helps reduce these risks and supports stable health.
Three simple tips to balance your blood sugar
1. Choose slow carbohydrates and fiber-rich foods
High-fiber carbohydrates, such as whole grains, legumes, and vegetables, help slow the rise in blood sugar after meals. Fiber contributes to a slow release of glucose and keeps you fuller longer.
2. Include protein and healthy fats in every meal
Protein and fat have a less impact on blood sugar than carbohydrates and can reduce hunger between meals. Good sources of protein include fish, chicken and legumes, and healthy fats can be found in avocados, olive oil and nuts.
3. Eat regularly and avoid snacking
Regular meals help your body regulate blood sugar and reduce insulin spikes. A schedule of three main meals per day can give your body a chance to recover and keep your blood sugar stable.
Do you want to learn more?
Want practical tools and strategies to balance your blood sugar and improve your health? Sign up for our 30-day program “Reduce Waistline & Sweet Cravings” starting November 11th! Click the link to sign up and take the next step towards a healthier everyday life.
