We all know that sugar is not healthy in large quantities. But do you know why?
How Do I Keep My Blood Sugar Stable?
Oh, the words "blood sugar."
Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?
Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.
The thing is, it can fluctuate. A lot.
This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy
Why keep my blood sugar stable?
Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.
By stabilizing your blood sugar through eating a nutritious diet, you are also fighting sugar cravings! How does this work? Well, usually you crave sugar after you have a blood sugar low. You ate sugar, got a high, now you are at a low so your body is telling you that you need more sugar to balance your blood sugar. But by eating that sugar, you are starting that whole cycle over again.
Now, If you were to eat balanced meals and healthy snacks that keep your blood sugar stable, then you wouldn't get the highs and then the lows. Which means, your body wouldn't be craving the sugar because it doesn't think it needs it anymore.
This all helps break the cycle of sugar cravings!
So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.
Food for stable blood sugar
The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert and adding more nutrient-dense foods into your diet.
Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level. Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.
Just as important as fiber, protein is essential for stable blood sugar. Protein is slow to digest as well, so when eating foods that contain sugar, like fruit, whole grain cereals and other carbohydrates, protein actually helps slow down the metabolic process. This slows down the release of sugar in the blood stream and prevents the "spikes" that cause cravings.
FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)
Lifestyle for stable blood sugar
Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?
Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.
Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.
Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.
There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, increasing your protein intake at meals and snack times, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).
No Sugar Cinnamon Apples
2 apples, chopped
1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract
Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.
Add 1 tbsp coconut oil. Stir apples and oil together.
Cook for another 5 minutes, stirring every minute or so.
Add cinnamon, salt, and vanilla. Stir well.
Cook for another few minutes, stirring until the apples reach your desired softness!
Serve and enjoy!
Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.