Why you need to pay attention to your blood sugar levels
If you want to live well, with steady energy to carry you through the day, then paying attention to your blood sugar levels is key. Before I dive in and share my 3 favorite recipes for blood sugar balancing meals, let’s talk about what happens when we’re NOT eating a balanced meal.
Do you find yourself getting hangry between meals? Or feeling a high after you eat only to crash shortly after? If so, you probably aren’t eating foods that help you maintain healthy blood sugar levels.
When it comes to perimenopause and menopause, you need to be even more mindful of balancing your blood sugar because high insulin reduces metabolic flexibility. In this transition, women are less metabolically flexible and tend to be more insulin resistant so monitoring and regulating your blood sugar levels through menopause will be beneficial.
How you can regulate your blood sugar levels
Using a continuous glucose monitor is one way to provide better insight into your body and metabolism. It lets you know how you’re processing different foods, how you respond to different workouts and how you respond to stress and sleep. Two programs I’ve used to monitor my own blood sugar to see how my body responds to the foods I’m eating are NutriSense and Zoe.
These have helped me better understand what I personally need to eat to balance my blood sugar because what works for one person may not work for me or you. What I love about using Nutrisense is that you have the support and guidance of a registered dietitian to help you understand your results. (Want more info on my experience with Nutrisense? Give this episode of the WWL podcast a listen).
Zoe is another great program to help you understand your body and how it’s responding to the food you eat. They do a gut test and a finger prick test to analyze your unique gut, blood fat and blood sugar responses. It gives a little more insight and information about your body so you can take back control of your health and weight.
If you do decide to use a Continuous Glucose Monitor (CGM) and you’ve had an eating disorder it can turn into an obsession. I would recommend you not use it on a continuous basis but instead let it be a starting point to empower you with information on your body.
Overall, the best advice I can give is to go to your doctor and get blood work done to find out your A1C levels.
Want to give one these programs a try? Use my code: Zoe: DEANNA10 to get 10% off. Nutrisense: Deanna25 to get $25 off
Blood sugar balancing foods
I can’t emphasize this truth enough when it comes to food: we are all bio individuals and we all respond differently to foods so it’s really important to learn to listen to your own body. That being said, there are some foods that are typically known to be good at balancing your blood sugar levels. With the help of your doctor, the use of one of the programs I mentioned above and paying attention to how you feel after eating, you will come to know which of these foods keeps you balanced.
Just because carbohydrates and sugar spike your blood sugar doesn’t mean you have to completely cut them out of your diet. The best way to balance out your blood sugar is to pair your higher-carb foods and sugar with protein, healthy fats and fiber.
Here are some of the top foods to regulate blood sugar levels:
- Raw, cooked or roasted veggies
- Greens
- Melon or berries
- Whole grain, high fiber foods: dried beans, peas and lentils
- Healthy fats: olive oil, avocado, fatty fish like salmon, nuts and nut butters.
- Protein
My favorite quick and easy blood sugar balancing recipes
Now to the section you’ve been waiting for, my top 3 quick blood sugar balancing meals!
This date and pine nut overnight oatmeal is delicious! Anything I can make the night before that’s ready for me in the morning is a win. The oats are a great fiber source, the pine nuts are high in protein and healthy fats and cinnamon has a reputation of managing blood sugar levels.
A tasty lunch that I love, especially as we move closer to summer, is this grilled salmon with raspberry vinaigrette. You can easily prep this recipe in advance so you can put the salad together in no time. The salmon and walnuts give you protein and healthy fats and the spinach and raspberries are great fiber sources!
This shrimp cauliflower fried rice recipe is a great way to cut down on carbs and boost your veggie intake. In 30 minutes you have a tasty dinner that will keep you from wanting to snack after! This veg heavy dish is filled with fiber and the shrimp loads it up with protein and healthy fats.
For more recipe inspiration check out the 29 Recipes to keep your blood sugar in check from the Eating Well blog and follow The Peachie Spoon on Instagram!
Join me in my Balance program for accountability in pursuing a sustainable lifestyle to help you look and feel your best!
