I currently eat in a way to keep my blood sugars balanced as I don’t like the feeling that comes with low blood sugar – stomach rumbling, a ‘woozy’ sensation, shakiness, low concentration and fatigue, grumpiness – need I go on??
This basically evolves around a low GL (glycaemic load) way of eating; little and often, protein with every meal, healthy snacks substituted for afternoon slump cravings, watch the overall sugar intake.
However sometimes it is not always possible to eat this way when for instance you are travelling, staying as a guest out of town, changing work schedules and other demands.
I have given some tips below which hopefully will help.
How do I keep my blood sugar levels steady? Tip Why, how, what? Suggested foods Always eat breakfast at least within a reasonable hour from waking Oats (porridge), berries, nuts & seeds, scrambled eggs on grilled mushrooms with spelt toast Eat protein with every meal It will keep you fuller for longer Lean chicken, red meat, fish, legumes(beans), lentils, eggs , nuts and seeds, tofu. Eat protein with carbohydrate Helps slow down the release of sugar from the carbs into the bloodstream Chicken and white bean stew or Ginger garlic beef stir-fry with steamed greens Graze don’t gorge Or to put it another way eat little and often. Eating too heavy a meal in one sitting will cause blood sugar levels to spike, fasting for too long will cause levels to crash. Eat more complex carbohydrates The body will break them down more slowly, sugar is released slower into the bloodstream leading to more sustained energy levels. Brown rice, wholemeal pasta, buckwheat, quinoa, sweet potato,lentils, oats instead of the ‘white’ products Berries (so many options!), apples, pears all good low GL fruits Healthy snacks Keep them too hand if on the go (this means being well prepared, having a well stocked cupboard, carry the smaller fruit, oaty bars, nuts & seeds in a mini tupperware container in one’s handbag/man bag/laptop bag/suitcase) Homemade flapjacks are a great choice for a low GL type of healthy snack. (will post my favourite recipe for flapjacks to the Recipes section soon) Apple with some almonds or a pear with pumpkin seeds. Small pot of unsweetened yoghurt with piece of fruit eg berries or 2 oatcakes spread with hummus or nut butter. Nut butters available in many supermarkets (definitely in SuperValu) as well as health stores.
- Murray, Michael Dr, Pizzorno, Joseph Dr, Pizzorno Lara (2005) The Encyclopaedia of Healing Foods edn London Piatkus p22
- Worrall Thompson et al (2006) GL Diet made simple edn London Kyle Cathie Ltd
