Simple dietary tips to keep blood sugar levels steady

 When it comes to sugar, many of us know the importance of balance, but what changes can we make to our diet and lifestyle to ensure we’re managing blood sugar levels?

 The truth is, glucose (sugar) is important. It is the primary source of energy for the cells in your body and is essential for brain function. Chronically high blood sugar levels, however, can lead to insulin resistance and potentially lead to type two diabetes. Poorly managed blood sugar levels can also impact our heart health, kidney function and even our vision.

Extreme spikes in glucose levels can contribute to these issues, so reducing spikes is key. Many of us experience sugar cravings but by managing our blood sugar levels with simple changes to our diet, we can support our overall health and well-being. 

Expert tips for blood sugar control

We speak to nutritional therapist  Rochelle Logan-Rodgers (BSc PgDIP mBANT mCNHC) to find out what changes we can make to manage fluctuations, what to avoid and any supplements that may support us.

1. What are some simple dietary changes we can make to manage blood sugar fluctuations?

Start by incorporating low glycaemic index (GI) foods like nuts, seeds, non-starchy vegetables (broccoli, spinach), and pulses (lentils, chickpeas) into your meals. These foods are digested slowly, helping to stabilise blood sugar. 

Adding protein, like eggs, milk, yoghurt, fish, poultry, nuts, and seeds, to meals can further moderate sugar levels, as it slows the absorption of carbohydrates and keeps you fuller for longer.

Consider using apple cider vinegar (ACV), which may reduce post-meal spikes in blood sugar. Dilute a teaspoon in water and drink through a straw to protect your teeth. Cinnamon is another beneficial addition; it may enhance your body’s insulin response and lower blood sugar. Try adding it to oatmeal or tea.

Always consult your health practitioner before making significant changes, especially if you are on medication.

2. Are there any specific foods or ingredients we should avoid or limit to prevent sudden spikes in blood sugar?

To prevent sudden spikes in blood sugar, it’s important to limit foods high in refined carbohydrates and simple sugars. These include white bread, white rice, white pasta, pastries, cakes, biscuits, sweets, and most packaged breakfast cereals. Many processed foods and drinks, such as soft drinks, energy drinks, and beer, also fall into this category.

Refined carbohydrates are stripped of fibre and nutrients during processing, making them quick to digest and rapidly absorbed into the bloodstream. This leads to sudden increases in blood sugar, which can be harmful over time.

By choosing whole-grain alternatives and opting for foods rich in fibre, you can help stabilise your blood sugar levels and improve your overall health.

3. Are there any particular vitamins, minerals, or supplements that can support healthy blood sugar regulation?

• Chromium: Chromium picolinate, a form of this trace mineral, may help lower fasting blood sugar levels and improve insulin function, especially in people with type 2 diabetes. It aids the body in using insulin more effectively.
• Alpha-Lipoic Acid (ALA): This antioxidant, found naturally in the body and some foods, helps break down carbohydrates for energy. ALA may enhance insulin sensitivity and stimulate glucose uptake by cells, leading to better blood sugar control.
• Magnesium: Magnesium plays a key role in insulin response. Low magnesium levels are linked to insulin resistance and high blood sugar. Optimal magnesium helps regulate enzymes involved in glucose metabolism.
• Vitamin D: Low vitamin D levels may increase the risk of type 2 diabetes. Vitamin D supplements could improve insulin sensitivity and help regulate blood sugar.

Remember, supplements should be used as part of a comprehensive approach to managing blood sugar, including a nutrient-dense diet and regular exercise. Always consult your nutritional therapy practitioner or your doctor before starting any new supplement regimen, especially if you have diabetes or other health conditions.

If managing your blood sugar levels is something you’re struggling with and you’d like to get support, consider reaching out to a nutrition professional. Together you can identify helpful changes so you can feel your best.