I’ve been seeing more and more social content talking about balancing blood sugar. I’m so glad this topic is getting more attention, and I wanted to share why it’s important and how you can approach it without any overwhelming lifestyle changes.
The main reason to keep your blood sugar balanced is to avoid a spike and the inevitable crash. A crash in blood sugar feels like general cloudiness, fatigue, lethargy, irritability, and likely reaching for snacks around the clock. Here are 5 simple changes you can make to keep your blood sugar stable, your mood balanced, and your energy levels in check.
1. Prioritize Protein at Breakfast
Mornings set the tone for the whole day, aka, getting your blood sugar balanced first thing in the morning will have a major positive impact. Aim for at 20– 30 grams of protein in the morning—think eggs, Greek yogurt, or a protein smoothie. You’ll stay fuller longer, have steady energy, and avoid that mid-morning slump. What to avoid? Naked carbs! If you’re making a smoothie, make sure there are proteins and fats included. If you’re having toast, make sure you add nut butter or fried eggs. Protein and fat will be your best blood-sugar-balancing friends.
2. Eat Your Meals in the Right Order
This is a simple trick that makes a huge difference: when you eat, try to avoid finishing your carbs first. You don’t have to be crazy about it to see a difference, but applying a little strategy can go a long way. Make sure you take a few bits of a high-quality protein first to keep things stable, or even tackle your veggies first. This helps slow down how quickly sugar enters your bloodstream, preventing big spikes.
3. Take a 10-Minute Walk After Eating
One of the easiest (and most effective) ways to keep your blood sugar stable is to move after meals. A short walk—even just pacing around your house or office —can help your muscles use up glucose instead of letting it spike in your bloodstream. A walk outside is ideal for both your body and your mental health, but even a quick trip to change the laundry or to talk to your coworker can have a positive impact.
4. Add Vinegar Before High-Carb Meals
Sounds weird, but stay with me! A little bit of vinegar (like apple cider vinegar or balsamic) before a high-carb meal can help reduce the blood sugar spike that follows. Try mixing a tablespoon of ACV in a glass of water before eating, or drizzle balsamic over your salad.
5. Balance Your Snacks
If you find yourself getting hangry between meals, make sure your snacks have a combo of protein, fiber, and healthy fats. Instead of just reaching for a banana, pair it with almond butter. Love crackers? Add some cheese or hummus. This keeps your blood sugar steady and prevents those energy dips that send you running for more snacks. Here are 10 Nutrient Dense Snacks To Keep Stocked.
Blood Sugar Balancing in Real Life
You don’t need to be perfect to make a difference in keeping your blood sugar balanced. Small changes in your habits could have a major impact on your energy levels, your hormones, your appetite, your focus, and so much more. Keeping your blood sugar balanced isn’t about restriction—it’s about fueling your body in a way that gives you more energy, better moods, and fewer cravings.
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