A few weeks ago, my friend, Kelsey and I shared some information at an education talk regarding the benefits of keeping our blood sugars level in our bodies. I’m going to continue that conversation today, as I feel it is so foundational to know this information and how it can affect us.
On average Americans consume 160 pounds of sugar every year. Wow! You could say that we are in a critical need to lower blood sugar. Why is this topic so important? High blood sugar puts stress on our body, depleting vitamins and minerals like B vitamins, vitamins C and D, magnesium, calcium, and sodium. Excess glucose, or blood sugar, turns into fat, raises triglycerides, and is inflammatory, leading to many other potential health conditions. We may have low energy, headaches, carbohydrate cravings, coffee cravings, increased hunger, irritability, brain fog, difficulty focusing, disrupted sleep, to name more than a few. So how do we stay on track and avoid the extreme ups and downs of blood sugar? To get started, try keeping a daily food log for a few days. Write down everything that you’re eating, and how your mind and body feel after consumption. This will bring awareness to your food intake and show you where you can make changes. It’s easy for sugar and excess carbohydrates to sneak into our diet, so be sure to read ingredient labels! But carbs are not always the enemy. We do need carbohydrates for energy and fuel, but they need to be balanced with proteins and fats, and we need the right type of carbohydrates, too. Adequate fat, protein and fiber will slow down the absorption of glucose in the bloodstream. And increasing fats will provide satiation- think avocados, nuts, coconut oil, and olive oil.
But it’s not just about our food intake, it’s also about lifestyle. Getting enough sleep at night can keep your blood sugar down while sleep deprivation can disrupt your hunger hormones. Reduce the stress in your life, seeking out stress management techniques such as setting boundaries, deep breathing and breath work, finding community, massages, working out, taking walks, and other self care practices will help immensely. Moderate exercise and even a short walk after eating will bring down glucose levels. But be mindful that over-exercising can put stress on the body. Even getting a sunburn causes stress to your body and can raise blood sugar! Isn’t that interesting? Frequent snacking or grazing can lead to insulin insensitivity. Work towards eating 3 to 4 solid meals or eating about every 4 hours, starting with a high protein breakfast, and eating fiber first to start your meal. Staying hydrated can help keep blood sugar steady, as well. Drinking coffee on an empty stomach can spike glucose levels, so always drink coffee with food or after breakfast.
Even though artificial sugars are calorie free, they may still pose a problem. For some, the sweet taste can still trigger an insulin response, causing a rise in insulin levels. They can also change the balance of our gut bacteria, causing headaches and joint pain.
Let’s get specific on tips to cut down on sugar and keep blood sugar levels from spiking.
When baking, reduce the amount of sugar in the recipe by a quarter or a third, swap the white sugar out for coconut sugar, use pure maple syrup or honey when you can. In some recipes, you can even use applesauce instead of sugar. Add cinnamon or vanilla, which will trick your brain into thinking it tastes sweeter since it associates those flavors with something sweet. And lastly, swap out soda for sparkling mineral water.
Let’s get even more specific- what might a nutrient dense, protein-filled breakfast look like that’s quick and easy? Try breakfast, egg muffin cups. When made ahead, simply grab-and-go and you’ve started your day with protein, fats, and veggies. You can easily search for these online, there’s an abundance of recipes, looking for ones with veggies in them. Here’s a new one to try- egg white oatmeal. Trust me on this. It’ll not only add protein to your oatmeal, it’ll make the oatmeal texture more “fluffy”. Again, search for recipe variations that sound good to you. This is a good one to add the cinnamon, vanilla, and fresh fruit. You won’t even need to add the brown sugar! Don’t forget to add nuts or seeds, too, for added fats. What if you’re craving a special treat after dinner? Take a can of coconut milk and scoop out the solid part. Blend it with a hand mixer until smooth and fluffy, add about 1 tablespoon each of pure maple syrup and cocoa powder, and a drop of vanilla. Enjoy as a quick chocolate pudding dessert. In the summer, take frozen fruit, like peaches, strawberries or pineapple, and place in a blender, adding canned coconut milk with a few drops of stevia or maple syrup. These are refreshing and will satisfy your sweet craving, while providing fiber and fat with your carbohydrate.
So, what if you continue to crave sugar? There are a couple of supplements that can reduce sugar cravings. Both trace minerals, vanadium and chromium can curb sugar cravings as well as improve insulin sensitivity. Food sources of vanadium include mushrooms and parsley, while you can find chromium in eggs, nuts, and most veggies, but especially in green beans and broccoli.
If you’re looking for more advice on simple changes to make, schedule a visit with me. I’m always happy to help!
-Kathy Swelstad, NTP
Grand Junction Wellness Coach