Three Simple Tweaks for Improving Blood Sugar Regulation

by SHANNON DAHLUM, FDN-P 

It was once believed that only those with full blown diabetes needed to be concerned about their glucose levels, but we now know that even healthy individuals can experience damaging spikes in blood sugar. Studies have shown that sharp rises and falls in glucose have more of a negative impact than blood sugar that remains slightly but consistently elevated. Spikes in blood sugar cause cellular damage and with every glucose spike you experience, your risk of developing heart disease increases.

Even healthy individuals can experiencing spikes in blood sugar that cause symptoms like cravings, excessive hunger, fatigue, brain fog, premature aging, poor sleep, decreased immune function, hormonal imbalance, inflammation, depression and an increased risk for developing Alzheimer’s disease. Managing blood sugar levels is something we should all be concerned about to improve our current well being and protect our future health.

The American Diabetes Association tells us that fasted blood sugar levels below 100 mg/dl is normal, but it’s important to note that “normal” isn’t necessarily optimal. Studies show that 85mg/dl or less may be more indicative of optimal blood sugar regulation and metabolic function. Even those with healthy fasted blood sugar levels can experience sharp rises after eating, or spikes, so monitoring blood sugar throughout the day with a continuous glucose monitor is a much better way of gauging your body’s blood sugar handling.

One study, in which 30 participants were fitted with a continuous glucose monitor and given alternating breakfasts. More than half of the group, whose prior blood sugar tests showed that they were “healthy,” had spikes at the same level of those who were diabetic or prediabetic. Eighty percent of participants had a sharp spike after eating a bowl of cornflakes. Starting your day with a glucose spike sets you up to continue riding an up and down the blood sugar roller coaster all day long. For this reason, eating a breakfast consisting mostly of protein and healthy fat with some low sugar complex carbs (think eggs with sautéed veggies or full fat Greek yogurt and berries) is a much better choice for helping you maintain steady blood sugar and energy levels all day long.

Swapping out your sweet breakfast for a savory one is one thing you can change to help you maintain healthier blood sugar regulation, but here are three more simple tips you can easily incorporate that may make a big impact:

Fiber First

At all meals, it’s important to consume a serving of protein, some healthy fats, vegetables, and carbohydrates (like grains, legumes, or starchy root vegetables). The ideal amount and frequency of carbohydrate consumption is different for everyone, depending on current blood sugar regulation status. Regardless of current metabolic health, however, studies have shown that eating some fibrous vegetables and protein before the carbohydrates can significantly diminish the blood sugar rise that happens after that meal. Likewise, adding in a small sweet dessert after a healthy meal is far less harmful to blood sugar than eating carbohydrates or sweets alone as a snack. This is because if there is fiber already in the stomach before the quickly digesting carbs enter it, that fiber will significantly slow digestion and the resulting blood sugar response.

Move after Eating

Your muscles are the most important organs in your body for helping to maintain healthy blood sugar levels because no other part of your body utilizes as much glucose. Your muscles only use glucose, though, when they’re contracting. If you put your muscles to work right after eating, the sugar that enters your blood stream will quickly go toward fueling that work. This prevents the sugar from remaining in your blood and causing a sharp rise. Studies have shown that walking right after a meal significantly reduces the subsequent blood sugar rise. Making a habit of taking a ten minute walk after each meal, rather than sitting still, can profoundly enhance healthy blood sugar regulation.

Incorporate Vinegar Into Your Routine

Vinegar has been shown in studies to attenuate post meal glucose response and reduce body fat mass, especially when incorporated into carbohydrate rich meals. Adding a tablespoon of vinegar to your meal, perhaps by starting with a salad topped with homemade vinaigrette, can significantly improve glucose management. If a salad isn’t on the menu, you can simply dilute a tablespoon of organic apple cider vinegar into some water to drink before or during your meal. I personally enjoy sipping this hot with added raw honey to taste. Drinking a bit of apple cider vinegar before eating also has the added benefit of enhancing stomach acid and digestive function, and has been associated with reduced symptoms of acid reflux.

Healthier glucose handling can lead to fewer cravings, increased energy and sleep, healthier immune function, a decrease in menopausal symptoms, reduced migraine frequency, improved cognition and mental health, clearer skin, slower aging, decreased cognitive decline and cancer risk, better gut and heart health, and healthy hormone balance. Completely overhauling your eating and lifestyle habits can be overwhelming, but luckily, even small tweaks can make a big difference in your body’s blood sugar regulation.