Four tips to keep blood sugar levels balanced

Four tips to keep blood sugar levels balanced


Eat something small every three hours: A great breakdown is to have your three main meals, breakfast, lunch and dinner, with two or three snacks in between. Keeping your energy and blood sugar levels stable and in balance can allow you to train harder without getting food cravings associated with blood sugar drops, which can come from missing meals and snacks. This can give you a significantly better quality of life by increasing your overall energy levels, as a result helping you lose body fat and/or building lean muscle in the process.
  Avoid processed food and eat more vegetables: Processed food actually has two major negative effects on your body. Firstly, ingredients and nutrients from the original source are removed to produce most processed foods and replaced with sugar for preservation. Blood sugars dramatically rise with consumption of these types of food. Secondly, the ‘energy surge/drop feedback loop’ (loads of energy followed by a crash) that refined sugar creates, can have a highly negative effect on your blood sugar levels. If blood sugar levels are out of balance, your entire body will be less efficient at converting carbohydrate for energy. Some can get a mild to severe form of insulin resistance leading to a lack of nutrient uptake for healthy nerve and muscle cells, which can have a detrimental impact on any fat loss and/or muscle building goals. Vegetables, on top of being very low in calories, are also packed with vitamins, minerals and fibre. I would recommend adding some vegetables or salad to your main meals or eat them as snacks throughout the day.
  Eat more fat: As discussed at length in the fat section above, having a higher level of fat particularly healthy fat like omega 3 from oily fish can do a tremendous job at balancing blood sugar levels. The truth is, if you only eat a diet with good, hormone-boosting fats, nutrient-dense vegetables and quality-protein sources, because fat is satiating and slow releasing, it is unlikely that you would ever have a blood sugar issue. For the majority of people, including myself, this isn’t feasible and the key, therefore, is to choose the correct sources of carbohydrate, timing them right and making them work for you.
  Eat slow-releasing carbohydrates at insulin-sensitive times: There are two times in the day (morning and post workout) when you will be particularly insulin sensitive because your body will be more likely to use carbohydrates efficiently and not store them as fat. This varies according to your metabolism but in general, your body will absorb and uptake carbohydrates more efficiently first thing in the morning, after a fasted sleep and post workout, after you have trained.
  If you have ever thought to yourself, ‘Carbs will make me fat’ I will try to crush that myth now. It is true that excess carbohydrates, especially refined sugars and processed carbohydrates, can get transported by the liver and get converted to body fat. However, if you follow a good training program, using short bursts of high-intensity interval training (HIIT) for your cardio and are consuming calories in alignment with your goals, the consumption of good-quality carbohydrates is highly unlikely to increase your body fat.
  What are the best sources of carbohydrates?

  Oats
  Sweet potato
  Baby new potatoes
  Brown or basmati rice
  Vegetables
  Fruit (used in alignment with your goals)
  As mentioned above, the key is timing your meals to keep your blood sugar levels stable and then using quality food to keep your body fuelled. Here is a sample daily layout, but you can use your own favourite foods to make it suit your lifestyle.