10 Ways to Lower Blood Sugar Levels for Weight Loss and Hormone Balance
Why is lowering blood sugar important?
In the short term, lowering blood sugar levels can alleviate cravings for sugary and high-carbohydrate foods, leading to more stable energy levels throughout the day. By reducing spikes and crashes in blood sugar, individuals may experience sustained energy without frequent snacking or reliance on stimulants like caffeine. This improved energy regulation can support better focus, productivity, and mood, promoting overall well-being and reducing the risk of subsequent overeating or unhealthy dietary choices. In the long term, lowering blood sugar levels can positively impact weight loss and reproductive hormone balance. Improved blood sugar regulation decreases insulin resistance, which in turn can help manage conditions like polycystic ovary syndrome (PCOS), commonly associated with hormonal imbalances and weight gain. By stabilizing insulin levels, blood sugar control promotes healthier reproductive hormone levels, potentially leading to improved fertility and menstrual regularity in individuals affected by PCOS or other related conditions.
1. Eat Protein and Fat Before Carbs
This one makes a huge difference. If your goal is to prevent blood sugar spikes, the evidence suggests that you should avoid eating carbs “naked” – that is, without nutrients like fiber, fat, and protein. When you eat carbohydrates like bread, pasta, dairy and even fruit on an empty stomach blood sugar levels spike. BUT if you eat protein or fat before carbs, blood sugar does not spike nearly as much.
A 2014 study adding protein to a sugary beverage reduced blood glucose response by 23 percent among men. Similarly, a 2010 study found that adding 30 grams of protein to a sugary beverage reduced the glucose response by roughly 50 percent in both metabolically healthy and had advanced insulin resistance. A 2006 study of men without diabetes found that adding protein to a sweetened beverage reduced their glucose response by 32 percent.
2. Choose Grains that have a Higher Fiber-to-Carbohydrate Ratio
These are grains like quinoa, bulgar and millet. Grains with a higher fiber-to-carbohydrate ratio help stabilize blood sugar levels primarily because fiber slows down the digestion and absorption of carbohydrates. The slower digestion rate prevents rapid spikes in blood sugar and insulin levels, leading to a more gradual and sustained release of glucose into the bloodstream. Not to mention, when a grain contains more fiber, it nets down the overall carbohydrate content which leaves more room for carbohydrates throughout the day.
3. Use Volumetrics with Carbohydrates
This approach focuses on eating more ‘volume’ for the same or fewer calories and carbohydrates than a food that has less volume and more calories and carbohydrates. For example, instead of having a cup of rice for 30g of carbohydrates, you can have 3 cups of cauliflower rice for the same amount of calories and carbs.
Volumetrics encourages the consumption of nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins, while limiting high-calorie, energy-dense foods like fast food and sweets. By prioritizing nutrient-rich foods with lower calorie content, it can contribute to weight loss and help manage blood sugar levels. Research shows that consuming foods with lower amounts of starch and sugars prevents frequent spikes in insulin levels and helps keep blood glucose levels stable. Additionally, the emphasis on nutrient-dense foods promotes overall health and helps individuals establish healthier eating habits that can contribute to gradual and sustained weight loss.
4. Cook and Cool Starches Before Eating Them
Cooking and then cooling starchy foods, such as potatoes and rice, can increase their resistant starch content, which has been shown to lower blood sugar levels. Resistant starch resists digestion, resulting in a slower and lower increase in blood sugar after meals compared to other starches. Research has demonstrated that resistant starch can improve insulin sensitivity and lower blood sugar levels, especially after meals.
Research shows eating resistant starch can improve insulin sensitivity. One study found that overweight or obese men who ate 15 to 30 grams of resistant cornstarch per day for four weeks experienced significant improvement in insulin sensitivity compared to men who ate non-resistant starch.
5. Chew Instead of Drink Carbohydrates
Instead of making a smoothie make a bowl of yogurt with berries and nut butter. When starchy foods are chewed, the physical process of chewing may lead to a slower release of glucose into the bloodstream compared to consuming them in liquid form. This is because chewing breaks down the food into smaller particles, which can lead to a slower and more controlled increase in blood sugar levels. Additionally, chewing can contribute to a feeling of fullness, which may help with portion control and prevent overeating. Overeating can lead to higher blood sugar levels, so by chewing and eating slowly, you may be able to regulate your intake better and maintain steadier blood sugar levels.
6. Eat high-quality protein at each meal
High-quality protein can help manage blood sugar levels in several ways. Protein is different from carbohydrates in the way that it is not easily converted into glucose during digestion. In addition, protein takes longer to digest, which makes us feel fuller for longer. This means that while protein adds volume to our food without the extra carbohydrates, it also helps slow down the absorption of glucose, keeping us feeling full for hours rather than just a few minutes.
Examples of high-quality protein sources include chicken, fish, cheese, eggs, nuts and greek yogurt.
7. Include Protein, Fat and Fiber in All Meals and Snacks
These macronutrients have a combined effect on blood glucose. The combined intake of protein, fat, and fiber in meals contributes to a slower and more controlled release of glucose into the bloodstream. This is beneficial for preventing rapid spikes and drops in blood sugar levels. Protein and fat slow down the digestion and absorption of carbohydrates, while fiber directly slows digestion and does not contribute to blood glucose levels. Together, these macronutrients help in achieving a more stable blood glucose level, contributing to better long-term glucose control.
8 . Take a 5-10 Minute Walk for After Meals
Going for a walk after meals can help regulate blood sugar levels through several mechanisms. Physical activity like walking increases muscle contractions, which in turn helps muscles absorb glucose from the bloodstream for energy, reducing blood sugar levels. This is particularly effective during the postprandial (after a meal) period, which is when blood glucose levels are at their highest, typically 30 to 90 minutes after eating. Walking just two to five minutes after a meal can significantly moderate blood sugar spikes. Additionally, regular post-meal walks can improve insulin sensitivity over time, making the body better at managing blood sugar levels.
9. Get Enough Sleep
Getting enough sleep is important for regulating blood glucose levels because sleep influences the body’s hormonal balance and the way it processes glucose. During non-REM sleep (light sleep), glucose utilization is at its lowest, which helps stabilize blood glucose levels. Lack of sleep can impair glucose metabolism, leading to decreased insulin sensitivity and a reduced ability to clear glucose from the blood. Furthermore, sleep deprivation can disrupt the body’s circadian rhythm, which is involved in glucose regulation, potentially increasing the risk for type 2 diabetes. Experts recommend at least 7-8 hours of sleep a night.
10. Manage Stress Levels
Managing stress is important for regulating blood sugar levels because stress triggers the release of hormones such as cortisol and adrenaline, which can lead to insulin resistance. This resistance makes it harder for insulin to work effectively, causing blood sugar levels to rise. Chronic stress can keep blood sugar levels elevated over time, which may increase the risk of developing type 2 diabetes. Additionally, stress-induced hormones can cause the liver to release more glucose into the bloodstream, providing energy for a “fight-or-flight” response, but in individuals with diabetes, this can result in hyperglycemia. Whether, it is through a professional, with exercise, or taking some alone time, stress management techniques are recommended to help maintain stable blood glucose levels.
Bottom Line
By integrating these strategies into your daily routine, you can better manage your blood sugar levels, which is beneficial for both weight loss and maintaining hormonal balance. If you are looking to lose weight or balance your hormones, we can provide personalized recommendations based on your unique needs. Contact us to let us know your what you think!
