5 Simple Hacks for Managing Blood Sugar

Blood sugar rises after we eat a meal containing carbohydrates. It can rise slightly after eating a high-protein meal, but not enough to matter, and dietary fat does not raise blood sugar.

It is important to know that not all carbohydrates raise blood sugar equally. This is why it is important to focus on whole foods. Whole grains will raise blood sugar significantly less than eating refined grains (brown rice vs white rice). This is because fiber slows down the digestive process, while refined carbohydrates break down quickly into sugar (did you know white rice breaks down into almost pure sugar?!)

Here are some tips to keep in mind to help you balance blood sugar levels:

1. Consider the order

Eating fiber-rich foods first, such as vegetables, helps begin the process of slowing down digestion. This must be why many cultures around the world start their meal with a salad!

Next, dive into the protein, such as chicken, fish, or any meat that you enjoy. Sprinkle the fat throughout the meal to not bomb your digestive tract with a large serving of fat, such as olive oil on your vegetables or the fat that comes naturally in some meat.

Last, dive into the starchier foods on your plate. This would be predominantly grains but also includes potatoes, sweet potatoes, or any other carbohydrate that is usually not green (cooked carrots, corn, etc)

Eating in this order will lessen the post-meal sugar spike in your blood, helping to manage weight and energy.

2. Skip the bagel: Eat a savory breakfast, not a sweet one

Sweets for breakfast are a staple of American culture. Consider the popularity of French toast, pancakes, toast and jam, cereal, croissants, doughnuts, and scones for breakfast. Yes, they are delicious. But a great way to start the day? Absolutely not. They create an initial spike in blood sugar, leading to brain fog and a mid-morning slump only an hour or 2 later, while being devoid of nutrition.

On the other hand, enjoying eggs, chicken, beef, pork, avocado, greens, or even plain yogurt with some fruit for breakfast are some of the most blood sugar-stabilizing foods and will help you win the day and your life.

3. Use your muscles

Your muscles are your best friend when it comes to managing blood glucose. They love to slurp up sugar out of your bloodstream and use it for energy. This is why going on a walk after a meal, lifting some weights, playing with your dog, or even standing and doing the dishes are much preferred by your body over sitting down on the couch. This is also why it is important in general to build muscle mass.  

4. No naked carbs

Eating high-carbohydrate foods all on their own is going to be more damaging than putting some ‘clothes’ on them. Think about it this way: drinking apple juice (devoid of fiber) is going to cause a bigger rush of sugar than eating an apple, but eating an apple with almond butter on it is going to be even better. This is because the fat and protein in the almond butter help curb the sugar spike. Eating fruit with yogurt, or rice with avocado is always a better choice than eating carbohydrates alone.

5. Think vinegar!

Not a treat for your taste buds, but a gift for your body. If you can remember, drink just 2-4 teaspoons of apple cider vinegar in a glass of water before a carbohydrate-rich meal to help curb the spike. This can lower blood glucose levels by 10-20mg/dL!

By Melanie Luther, CHN, MS