You may assume blood sugar is only a concern for those managing diabetes. As a registered dietitian, I can tell you that keeping an eye on these levels can help you overcome that afternoon fatigue, curb unpredictable cravings, boost your mood, manage your weight, and improve your long-term health.
So, how does it work? When you eat a carb-heavy meal, your blood sugar spikes and your body scrambles to adjust, often leaving you feeling drained. But when you eat a more balanced meal, your blood sugar stays more stable, which in turn keeps your energy levels consistent and your mind clear.
As you go about your day, every meal or snack has the potential to set you up for success or send you spiraling into a crash. With that in mind, here are some simple strategies for stabilizing your blood sugar throughout the day.
Eat balanced meals
Always strive to integrate a mix of proteins, fats, and fibers into each meal. This combination isn’t just nutritious—it’s a cornerstone of blood sugar stability. Instead of starting your day with a bagel and sweet coffee, try a well-balanced, protein-packed breakfast, like a Greek yogurt parfait with strawberries, walnuts, and chia seeds. For lunch, a whole grain turkey sandwich with sharp cheddar cheese, lettuce, tomato, and mustard can keep you balanced. Dinner might be a piece of lean chicken or beef, a fiber-rich sweet potato or brown rice, and a salad that includes healthy fats like avocado or an olive oil dressing.
Snack thoughtfully
It’s easy to grab a carb for a snack but be sure to pair it with proteins or healthy fats. Try a cheese stick with some whole grain crackers, an apple with peanut butter, or some homemade trail mix with sunflower seeds, almonds, and unsweetened dried cherries. These combinations slow glucose release, helping you avoid sudden spikes.
