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We agree at Biohackr Health that blood sugar, glucose, is important to health and may be a root cause of many disease processes, from weight, heart disease, dementia, to cancer. When you have high blood sugar levels over long periods of time, your body becomes resistant to insulin, so your body makes more insulin. Insulin resistance leads to Type 2 Diabetes.
What are ways you can help balance your blood sugar? To avoid the glucose spikes or the blood sugar lows?
- FIBER. High fiber helps improve glycemic control. Studies have shown adding 10 grams of fiber a day improved glycemic control and insulin sensitivity. Another study showed in two groups with the same calorie intake, those who ate high fiber had better glucose control.
- High fiber foods: whole grains, nuts, legumes, fruit, vegetables
- Helps regulate blood sugar, make you feel full, and have less cravings
- EAT PROTEIN AND FAT FIRST. “Preloading” your meal with fat and protein before carbohydrates helps slow the absorption of sugar into the blood. One study showed eating 23 g of protein and 17 g of fat a half hour before carbs led to significant decrease in glucose levels.
- SPLIT UP MEALS. If you are eating a large meal, you may consider saving a portion for later. Remember the point above- eat protein, fat, and veggies first.
- AVOID SUGAR & REFINED FOODS. This is well known, but processed food and simple sugars cause faster and higher glucose spikes.
- EXERCISE. One review of published studies showed 30 minutes of exercise 3-5 times a week improved insulin sensitivity.
- WALK AFTER MEALS. Another study showed those who walked for 10 minutes after meals had lower blood sugar levels. Interestingly, they showed doing 10 minute walks after 3 meals was more effective than doing one 30 minute walking block.
- SLEEP. Later bedtimes and poor sleep efficiency (the amount of time you are asleep vs time you are in bed) correlates to higher glucose in the blood following breakfast the next day.
- VITAMIN D. Studies link Vit D deficiency and Type 2 Diabetes. Why? It is thought D may help improve insulin sensitivity and beta cell (the cells that make insulin) function.
- LOWER STRESS. We have all heard of the cortisol response. Studies have shown that stress is linked with increased blood sugar. Good news? another study showed meditating or doing yoga for one hour a week was linked to reduced stress and lower levels of glucose.
- MEDICATIONS. What medications are you taking. If you are on insulin, metformin, semaglutide or tirzepatide look at the timing. Other medications, like betablockers and some antidepressants may have effect.
Other things are touted to help as well- apple cider vinegar, cinnamon, hydration.
