Every time I see my endocrinologist he reminds me that there is no consistency with diabetes. My blood sugar is impacted by stress, lack of sleep, not drinking enough water, illness, my menstrual cycle, and more. Diabetes management is a full-time job. Even on a perfect day with my Type 1 Diabetes, I give myself five shots and finger pricks. In order to dose insulin, I count carbohydrates, consider my current blood sugar, and even take in to consideration how the other macronutrients I am eating impact my blood sugar. Additionally, I must consider the influence of physical activity and exercise. If I do a heavy lifting workout, I see a blood sugar drop within two hours after exercising. If I do a cardio focused workout, I see a blood sugar drop as long as eight hours after exercising. The type of food and how often I eat also plays a huge role in the management of my blood sugar.
What if you are not a diabetic? I focus on blood sugar balancing with all of my clients, diabetic or not, because it has an impact on everyone’s health. If your blood sugar is high or low you can have low energy, sugar cravings, difficulty sleeping, an inability to lose fat, and be at an increased risk for insulin resistance and Type 2 Diabetes.
The plan and education my clients receive is never cookie cutter. You may have thyroid disease, need to lose fat, or have gut issues. I work with each person to individualize a plan that is best for helping them reach their goals and feel their best. But what are key tips for balancing blood sugar no matter who you are?
- Do not go too long without eating and always have a pre-workout snack. Not eating causes low blood sugar leading to cravings, low energy, and poor sleep. Without a useable energy source your body will begin breaking down muscle and vital tissue for energy. Muscle holds your insulin receptor sites. Maintaining muscle mass decreases your risk for insulin resistance and Type 2 Diabetes.
- Pair macronutrients at meals and snacks. There are three macronutrients: carbohydrates, proteins, and fats. Pairing these three nutrients helps you feel full for longer and balances blood sugar.
- Eat healthy whole foods that are nutrient dense. Fiber is one nutrient that makes food dense. Fiber slows the absorption of sugarand helps improve blood sugar levels. The best sources of fiber: vegetables, some fruits, nuts, seeds, lentils, and beans.
I have learned from my personal management of Type 1 Diabetes how to best eat to balance my blood sugar. God has given me a passion to share that knowledge with others. I hope to have the opportunity to help you heal and prevent illness through sustainable nutrition and lifestyle changes.