Harmonizing Blood Sugar: Insights from a Functional Nutritionist
Ever wondered why you experience an energy slump after you eat?
Do you experience a lack of energy throughout the day?
I have news for you.. it could be your blood sugar!
As a functional nutritionist, I have assisted clients in their journey towards better blood sugar balance by focusing on creating a plate with key components- protein, fat, and fiber. In turn, they have more sustained energy throughout the day, no more midday crashes!
Understanding Blood Sugar Balance
Blood sugar, also known as glucose, is the primary source of energy for our body’s cells.It comes from the food we eat and is regulated by the hormones insulin and glucagon. When we eat, our blood sugar levels rise, and when we're between meals or during periods of fasting, they fall. The key is to keep these fluctuations within a stable range to avoid spikes and crashes throughout the day.
Creating Your Power Plate Posse for Blood Sugar Balance
Protein
Protein helps to slow down the absorption of carbohydrates, preventing rapid spikes in blood sugar. It is essential for muscle structure, growth, and repair, serving as the building blocks, facilitating muscle protein synthesis, and playing roles in enzymes, hormones, and immune function.
Protein Sources:
Animal protein: beef, turkey, chicken, pork, fish, and eggs.
Plant-based proteins: tofu, tempeh, legumes (black beans, chickpeas, lentils).
Dairy- yogurt, milk, and cheese.
Nuts and seeds
Fat
Say goodbye to the years of fearing fats! Fats, specifically monounsaturated and polyunsaturated fats increase satiety by slowing down the absorption of your food, contributing to stable blood sugar levels. Let this be your reminder that paying extra for guac really is to your benefit.
Fat Sources:
Dairy
Avocado
Olive oil, avocado oil, and coconut oil
Nuts and seeds
Fiber
Fiber is the gift that keeps on giving. Not only does it act as beneficial bacteria in our gut and promote regular bowel movements. Fiber works to slow down digestion, decreasing the absorption of sugar into the bloodstream. Overall, helping reduce spikes in blood glucose post-meal or snack.
Fiber Sources:
Whole grains (quinoa, rice, oats)
Vegetables (broccoli, carrots, kale, spinach, Brussel sprouts, sweet potatoes)
Legumes (beans, lentils, chickpeas)
Fruits (apples, berries, pears, bananas)
Nuts and seeds
You may be wondering… what about carbohydrates?
Here at Rooted by Rachel, we love carbohydrates. They are an essential component to any meal. Carbohydrates from sources like fruits, vegetables, whole grains, and legumes offer a range of health benefits.
Carbohydrates provide the energy needed for muscle contractions, making them essential for physical activities and exercise. Carbohydrate stores in the muscles (glycogen) serve as a readily available source of energy during intense workouts.The key is to maintain a balanced and diverse diet that includes an appropriate amount of carbohydrates to support overall health and well-being.
Crafting a plate for balanced blood sugar isn't just about what's on your plate; it's an artful blend of science and enjoyment. The way individuals respond to various dietary components vary from person to person. So get creative and play with diverse combinations, tune into your body’s cues, and create a plate that is both nourishing and supports blood sugar balance.
*Factors like insulin resistance and hormonal fluctuations can influence dietary choices. Consultation with a healthcare professional or nutritionist is advised to tailor dietary recommendations to individual health needs.
