Balancing blood sugars has been one of the most successful principles I have used with clients for long term weight loss and weight management as it helps stabilise energy levels, mood and reduce cravings – all of which contribute to poor food choices.

What Does balancing blood sugars mean?

When we eat a meal our blood sugars rise as the carbohydrates in our food are converted into glucose and absorbed into the blood stream. This is an important process as it give us energy and small fluctuations in our blood sugars throughout the day are normal. However, when we consume foods high in sugar or low in fibre and protein we absorb the glucose very quickly causing a spike in blood sugars. Insulin steps in to recalibrate them however if our blood sugars rise too quickly too much insulin can be released.  This causes our blood sugars to plummet – leaving us feeling lethargic, irritable and craving our next sugary snack. If you noticed these symptoms 1-2 hours after eating this is a sign your blood sugars are imbalanced.

As well as being our hormone for lowering blood glucose, insulin is also referred to as the storage hormone this is because when it is released it promotes the storage of fat and blocks the release and breakdown of stored fat which ultimately leads to weight gain. Over a long period of time spikes in blood sugars can lead to insulin resistance leading to our blood sugar levels remaining high which can result in pre-diabetes or type 2 diabetes.

What foods contribute to blood sugar spikes?

Refined and processed carbohydrates contribute to these blood sugar to spikes – this includes sugar, white bread, white pasta, white rice, biscuits, sweets, chocolate, crips, fizzy drinks, alcohol. The reason for this is that these foods don’t contain any fibre or protein to prevent a quick uptake of sugar into the blood system. They are also ladened with added sugars and sweeteners – more than our body can process. Sweeteners have been found to spike blood sugars in the same way as sugar however we are not sure why this is happening yet.

4 key principles to balance your blood sugars

principle 1

Start by reducing the foods which cause an increase in your blood sugars. This includes sugar rich processed foods, and white refined carbohydrates. Also cut out sweeteners as they now been found to cause spikes in blood sugars in the way sugar does. Reducing alcohol consumption or cutting it out for a period of time will also improve your weight loss results as it is a driver of blood sugars and poor food choices.

principle 2

Next Introduce complex carbohydrates as a replacement for refined carbs. These are carbohydrates which haven’t been processed and are in their original form such as - oats, lentils, beans, chickpeas, sweet potato, white potato (with skin), polenta, quinoa, bulgur wheat, buckwheat.

principle 3

Always Include a good quality protein source at each meal as protein helps slow the release of glucose into the bloodstream - this might be organic chicken, butcher bought meat, locally caught fish, or vegetarian sources such as lentils, beans, chickpeas or oats.

principle 4

Add an unsaturated fat source to each meal as this also slows the breakdown of carbohydrates and the release of glucose, this might include: nuts, extra virgin olive oil, avocado oil, olives, hummus, seeds, or avocado.

what about fruit?

Fruit it still perfectly fine to eat as the vitamin intake out weighs the sugar intake. Limit it to 2-3 portions daily and choose lower sugar fruits where possible, such as: strawberries, raspberries, blueberries, blackberries, plums, pears, apples, oranges, kiwis.