Best 7-day eating plan to balance blood sugar

The secret to better sleep, sustained energy, balanced hormones, and fewer mood swings? Stable blood sugar. Blood what? Also known as blood glucose, blood sugar comes from the food you eat. It is your body’s main source of energy. Unfortunately, most of us go around with little (if any) understanding of its impact on our overall health. One moment, you feel fine — the next minute, you’re hungry or lightheaded. That is blood sugar. You put down your plate of French toast, energizing for one hot second — the next, you’re in a sleepy food craving. Blood sugar, friends.

That said, blood sugar affects our health in other not-so-subtle ways. Today, we’re going to dive into the basics: what blood sugar is, why it’s important, as well as a 7-day eating plan to balance blood sugar.

Featured image of Teal Thomsen

A Beginner’s Guide to Blood Sugar

If you don’t know exactly what it means, you may have heard of the term. Blood sugar balance is key – it plays a role in energy, feeling, cognitive function and more. In fact, you may be used to blood sugar spikes. Hello, coat hanger! That said, few people realize its effects on a daily basis.

High-level, blood glucose is the amount of sugar (or glucose) in your blood at any given time. As mentioned, it is the body’s main source of energy. Sugar is created when we break down any form of carbohydrate. Be it fruit, a slice of cake, or a piece of toast, the carbs are absorbed into our bloodstream. Immediately or eventually, carbohydrates are used as an energy source.

How does blood sugar work?

Here’s the best way to visualize and think about blood sugar:

Step 1: You eat food.

Let’s say you ate a balanced combination of carbohydrates, proteins, and fats. Your digestion breaks down your food. Carbs are broken down into glucose. This is your body and brain’s main priority energy source.

Step 2: High blood sugar.

Glucose enters your bloodstream and blood sugar rises naturally. How a lot of Their growth depends largely on the breakdown of macronutrients in the meal. More carbs = higher blood sugar. More protein + fat = lower blood sugar spikes.

Step 3: Insulin is released.

As soon as your body senses a rise in blood sugar, your pancreas releases insulin. Insulin is an important hormone involved in blood sugar management. We want not too much, but not too little.

Step 4: Blood sugar drops.

Insulin serves as the key to opening up your cells and transporting glucose from the bloodstream into the cells. Glucose is either used immediately for energy or stored for later use. Insulin is what keeps blood sugar from getting too high.

Goal: Gradually increase blood sugar

Just as cortisol and inflammation aren’t inherently bad (in fact, they’re vital to keeping us alive), the same goes for blood sugar. Glucose is not the enemy and neither is insulin. In the end, it’s all about eating to keep your glucose and insulin levels in a good, average range. It’s not about avoiding carbs and sugar entirely. Instead, it’s about maintaining a healthy balance and celebrating the foods that make us feel our best — most of the time!

The goal is to gradually increase blood sugar levels after we eat, and to decrease slowly and steadily over the following hours. We want to avoid large spikes in blood sugar. Why? Because they lead to a very strong and significant drop. In other words, it’s not just about high blood sugar. We also want to minimize low blood sugar and crashes.

How to achieve stable blood sugar — and why is it important?

This will vary from person to person, but in general, stable blood sugar comes from adequate nutrition and well-balanced meals. You should also try avoiding habits that tend to cause blood sugar spikes. So why is balancing blood sugar so important? You want to keep your blood glucose levels within your target range, as often as possible. This helps prevent or delay serious, long-term health problems. Every day, it’s equally important to stay within your goal range. It can improve your energy, balance hormones and stabilize your mood. Research shows it also helps with fertility. Speaking of hormones, if you struggle with intense PMS symptoms, this could be due to mismanaged blood sugar.

What causes blood sugar imbalance?

Truth be told, more than you realize! But armed with the knowledge of how to maintain blood sugar balance, you can minimize imbalances.

  • Macronutrient deficiency: We want to eat protein, fat, and complex carbs at every meal. The source and amount of each will depend on many factors and will be unique to each individual, but the balance of these macros is really important for blood sugar balance.
  • Stress: High cortisol can spike blood sugar levels. This gives the body what it needs to fight or flee.
  • Inconsistent meal times: Not eating enough or not eating enough can both put stress on the body. Remember, food is fuel. No food means low blood sugar. Low blood sugar can be just as harmful as high blood sugar.
  • Poor sleep: Insomnia can lead to blood sugar imbalances. In fact, just one night of poor sleep can decrease insulin sensitivity, affecting our food choices and cravings.
  • Exercise: A sedentary lifestyle – or too much work – can affect blood sugar levels.
  • Gut health: The process of digestion determines the extent to which food is broken down. In turn, this affects how quickly sugar enters the bloodstream. An unbalanced microbiome can negatively impact blood sugar levels.
  • Liver function: The health of the liver determines how well our cells can absorb insulin, as well as how the body stores excess glucose for later use.

Luckily, you can keep your blood sugar under control with these simple guidelines!

Foods that help balance blood sugar

While there are many foods that help lower and regulate blood sugar, here are some of the best! They cause minimal blood sugar spikes (for most people), support sustained energy, and help keep you full.

Animal protein

Protein is needed to control blood sugar. It helps slow down digestion and prevent spikes in blood sugar after meals, as well as increasing feelings of fullness. Eating more fatty fish, like salmon and sardines, has been shown to improve blood sugar regulation. That said, organic chicken, pasture-raised eggs and grass-fed beef are also good for blood sugar.


Creamy, delicious and versatile, avocados are low carb, high in fiber, great for stabilizing blood sugar. Plus, the healthy fats in avocados can help you use insulin more efficiently.


Nuts and nut butters are ideal for stabilizing blood sugar because healthy fats don’t cause blood sugar spikes. Interestingly, in a study of people with type 2 diabetes, consuming both peanuts and almonds throughout the day (as part of a low-carb diet) lowered blood sugar both fasting and after meal.

Pumpkin seeds

Colorful and packed with fiber and antioxidants, pumpkin seeds are packed with healthy fats and proteins, making them a great choice for blood sugar control.

Chia Seeds and Flax Seeds

Both chia seeds and flaxseeds (specifically ground flaxseeds) are rich in fiber and healthy fats. In turn, they can help lower blood sugar levels. Adding chia and flaxseeds to smoothies, oatmeal, and yogurt is an easy way to increase fiber and help stabilize blood sugar.

Beans and legumes

Beans and lentils are rich in nutrients, such as magnesium, fiber, and protein. All of these help lower blood sugar levels. They are especially rich in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals.

Kimchi and sauerkraut

Fermented foods, like kimchi and sauerkraut, are packed with probiotics, minerals, and antioxidants. Eating them has been linked to improved blood sugar and insulin sensitivity.

Eating plan to balance blood sugar

Ready for delicious, nutrient-rich meals to help balance blood sugar, boost energy, support hormones, improve digestion, and fuel your busy lifestyle? Click here for my 7-Day Blood Sugar Reset Guide!

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