Keeping your blood sugar level is one of the best things you can do for your metabolism. When your blood sugar gets too high or too low, it can affect your metabolic rate.
Here’s why:
Glucose is your body’s main energy source that fuels your cells. When you consume simple carbohydrates like sugary or starchy foods, your body breaks them down into glucose. Once it hits your bloodstream, it spikes your blood sugar (aka blood glucose).
Your pancreas then secretes insulin, which unlocks your cells to let glucose in. Once glucose gets into your cells, your blood sugar drops back down.
But here’s what you should know: Any excess glucose that isn’t needed is stored as fat. That’s why you may notice the scale creep up when you consume lots of sugary or starchy foods.
Keeping your blood sugar stable ensures your body uses glucose for energy, NOT fat storage.
It also prevents your body from developing insulin resistance, which can lead to weight gain and health conditions like diabetes and PCOS.
Here are some benefits of Blood Sugar Balance:
Steadier energy levels
Fewer cravings
Improved mood
Increased focus
Better weight management
So what does “a blood-sugar-friendly diet” actually mean?
Here are some dietary tips that help maintain healthy blood sugar levels:
Limit sugar. Sugary foods like candy and ice cream can trigger sharp spikes in your blood glucose. This is followed by an energy crash, which can cause you to crave more sweets. When you do eat more sugar or carbs, plan to do something active within 30 minutes of eating to help your body digest and stabilize your blood sugar and insulin levels more quickly.
Pass on processed foods. Most ultra-processed foods (e.g., cereal, chips, granola bars) are made with refined flour and added sugars, both of which can trigger glucose spikes. In fact, studies show that eating ultra-processed foods increases your risk of diabetes. To keep your blood sugar steady, it’s best to stay away from them.
Choose the right type of carbs. Refined carbs like white rice and white pasta have the fiber removed. That’s why consuming these foods can lead to a blood sugar spike. Skip the refined carbs and opt for wholesome, complex carbs. Think quinoa, sweet potato, lentils, and brown rice. Since they’re fiber-rich, they’re easier on your blood sugar.
Eat more fiber. Fiber slows down digestion. This allows glucose to be absorbed more slowly to prevent those nasty spikes. High-fiber foods include apples, berries, pears, avocados, cruciferous veggies, oats, chia seeds, flaxseed, and beans & legumes.
Prioritize protein. Like fiber, protein helps stabilize your blood sugar. It slows the digestion of carbs, allowing for a more gradual release of glucose into your bloodstream. Protein also promotes satiety, helping you feel full longer.
