One of the very best things we can do to manage our weight is to keep our blood sugar stable and balanced. We can do this by choosing to eat complex carbohydrates over refined carbohydrates. Complex carbohydrates are full of fiber and nutrients and naturally slowly release glucose and insulin into the blood, making it easier for our bodies to utilize and assimilate it. When we choose refined carbohydrates, glucose is released quickly and excess insulin is produced. Insulin is a fat storing hormone, so it will take any excess glucose in the blood stream and store it as fat. Below, I have outlined some key ways to manage blood sugar.
Eating Regularly is a great way to maintain blood glucose levels. When we skip meals we often compensate by overeating later in the day. Skipping meals leads to a drop in glucose levels and a rise in stress hormones which make us store more fat. Also, by the time we do eat, we are usually starving willing to eat just about anything, typically leading to unhealthy eating choices.
Combining protein and fats at every meal is a great way to be satiated and maintain steady blood glucose levels. Protein and fat help to lower the glycemic response of foods and help to slowly release glucose into the blood stream. Always combine carbohydrates with some sort of protein and fat. Apples with a nut butter such as almond butter is a great example of a balanced snack that combines carbohydrate, protein and fat.
Healthy Snacks- never leave home without them! Always be prepared with healthy snacks by packing a little lunch bag cooler to take with you. If you are out in the world without healthy options you are more likely to make undesirable decisions around foods. Plan to spend a little time once a week packaging up some healthy snacks for a quick grab.
Examples of Healthy Snacks include:
- Cucumber slices with tahini or hummus
- Celery sticks w/nut butter and raisins on top (ants on a log -great for kids!)
- Chicken or turkey cubes with an apple
- Hardboiled or deviled eggs and bag of grapes
- Fruit, plain yogurt and a handful of chopped nuts
- Chopped chicken salad w/ apples stuffed into celery
- Berries and variety of nuts
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