How Do I Keep My Blood Sugar Stable?

Do the words “blood sugar” 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.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so over burdened by excess insulin that they start – literally – resisting it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

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.

Eating more fibre is helpful too. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods removes fibre). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.

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. I personally enjoyed reading the book “The Subtle Art of Not Giving a Fuck” for stress management and it was a game changer for me 😉

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.

PRO TIP: I like to use Passion Flower as a sleep and mental stress aid. It comes in tincture form or in a tea. 

 

CONCLUSION

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 fibre, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

 

RECIPE (BLOOD SUGAR BALANCING): CINNAMON APPLES
Serves 4

INGREDIENTS

2 apples, chopped
1 tbsp coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract

INSTRUCTIONS

1. 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.
2. Add 1 tbsp coconut oil. Stir apples and oil together.
3. Cook for another 5 minutes, stirring every minute or so.
4. Add cinnamon, salt, and vanilla. Stir well.
5. Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fibre, which – you know by now – is great for stabilizing your blood sugar.

5.0 from 1 reviews
Cinnamon Apples
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 2 apples, chopped
  • 1 tbsp coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract
Instructions
  1. 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.
  2. Add 1 tbsp coconut oil. Stir apples and oil together.
  3. Cook for another 5 minutes, stirring every minute or so.
  4. Add cinnamon, salt, and vanilla. Stir well.
  5. Cook for another few minutes, stirring until the apples reach your desired softness!
  6. Serve and enjoy!

 

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

About Me


Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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1 day ago

Tracy Houle Nutrition
Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉
✨
Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy  @ Oakville, OntarioImage attachment

Who says smoothies always have to be red or green, with the right ingredients, beige is ok too!😉

Adding Fennel to your morning, or dinner smoothie is a great idea to soothe digestive troubles. It also helps relieve water retention and regulates female hormones. It’s a low calorie source of Vitamin C, dietary fibre, potassium and jam-packed with anti-inflammatory volatile oils!
🌟
Pineapple has very similar properties with its digestive aid, Bromelain, and is a good source of manganese, which boosts men’s fertility. 👶🏻
💫
I included banana for a sweet and creamy flavour, hemp seeds for protein, and my favourite vanilla flavoured fermented protein powder from Genuine Health I also used unsweetened coconut milk!🥥
⚡️
This is also a super-duper post workout smoothie!
💪
P.S. The kids had no idea fennel was in there!! 👦🏻👧🏻👦🏻 Everything completely masked the flavour! 👍
.
.
.
.
#paleo #paleogirl #fruit #fennel #deliciousfood #smoothie #fasting #kitchengoals #cleaneating #kids #getyourkidsonboard #guthealth #food52 #huffpostfood #realfood #fermentedproteinpowder #happy #mornings #wellnesscoach #yummy @ Oakville, Ontario
... See MoreSee Less

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly. 
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious

I had an epic day with boy today!! Girl and boy 2 #birdbox were at school 🏫 😉...couldn’t resist 🤷🏻‍♀️
👦🏻
First, we finished making this full flavoured chicken bone broth because when the kids get back to school is when the real healing begins, so why not boost it with liquid gold!
😉😆
Let me tell you what else my 12-year-old got up to on his last vacation day, and if it’s sounds like I’m bragging, it’s because I am.
🧚🏻‍♂️🌈🦄
He changed his bed sheets, washed his sheets, washed his laundry, folded and put it all away, did about an hour of homework review, and then hit the grocery store with me, got his own cart and went around the store collecting my short list of about 10 things, by himself - you’re welcome future wife!
🧘🏻‍♀️
Back to bone broth:
Use it to treat
• leaky gut syndrome
• overcome food intolerances & allergies
• Improve joint health
• Reduce cellulite 🤯 (thanks to the collagen)
• Boost your immune system!
😷
RECIPE
whole chicken carcass
3 celery stalks, chopped
3 carrots, chopped
1 Onion, chopped or quartered
5 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
INSTRUCTIONS
1. Place all ingredients in an 8-quart slow cooker
2. Add water to fill
3. Simmer for 24-48 hours
4. Remove from heat and allow to cool slightly.
5. Discard solids, skim fat, and strain into mason jars or bowl.
6. Let stock cool to room temperature, cover and chill.
*Use within a week or store in freezer up to 3 months
.
.
.
.
#cleaneating #bonebroth #collagen #skincare #glow #immunityboost #kidslearnfast #boysandgirls #family #guthealth #glutenfree #lifestyle #digestivehealth #holistic #oakville #getyourkidsonboard #delicious
... See MoreSee Less

 

Comment on Facebook

So delicious

I knew I always liked Dante, what a kid Going to go try the broth recipe out

2 weeks ago

Tracy Houle Nutrition
I love Canada, but I was made for the ocean air, sandy beach, and palm trees. 
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
 @ The Reef at Atlantis in the BahamasImage attachmentImage attachment

I love Canada, but I was made for the ocean air, sandy beach, and palm trees.
🏝
Nothing beats spending the last day of 2018 without a care in the world!
😎
Wishing everyone a happy, healthy, and prosperous new year!🎆
🥳
#beachlife🌴 #reef #vitaminsea #familygoals #staycation #celebrate #oceanside #livenow #inthemoment
@ The Reef at Atlantis in the Bahamas
... See MoreSee Less

 

Comment on Facebook

Happy New Year 🥳

Very nice pictures I love the red sea and the ocean! Enjoy !

Happy new year guys ! Enjoy the sun !

Happy new year!! Love Atlantis.

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