Maintaining balanced blood sugar levels is crucial for overall health and well-being. Whether you’re a fitness enthusiast in Brighton and Hove or someone looking to improve their health, understanding how to balance blood sugar is essential. In this guide, we’ll explore practical tips and advice, with insights from a Brighton Hove personal trainer and nutritionist.
Add to your diet
Breakfast high in protein, fat and fibre:
Start your day right with a breakfast rich in proteins, fats, and fiber within an hour of waking up. Brighton Hove personal trainers often recommend protein-rich foods like fresh vegetables, seeds, eggs, cheese. Consuming high-protein meals when blood sugar levels drop can help stabilise them throughout the day.
Incorporate healthy fats into your diet to slow down sugar absorption and regulate blood sugar levels. Food like avocado, nuts or healthy oils like extra virgin olive oil can be great addition to your diet.
Boost your fiber intake with ground flaxseeds, chia seeds, and other nuts and seeds. Fiber helps slow down the metabolism of sugar. Aim for 30 grams or 2 tablespoons of fibre per day.
Low Glycemic Index/Glycemic Load:
Focus on low glycemic index foods, especially in the morning. Visit www.glycemicindex.com for reference.
Sweeteners like monk fruit, xylitol or stevia are the best choice. Consider incorporating fenugreek, known for regulating glucose, HA1c, insulin, and LDL cholesterol levels.
Probiotic-rich Foods and Supplements:
Integrate fermented foods and top-quality probiotics into your diet to reduce sugar cravings.
Remove from your diet:
Avoid artificial sweeteners, as they can cause neurological damage and gut dysbiosis. Steer clear of sugars high in fructose, processed and packaged foods, and limit coffee intake, especially on an empty stomach. Keep alcohol consumption in check, avoiding late-night drinking and high-fructose corn syrup mixers.
Late-night desserts and snacks:
Opt for healthier snack options like nuts, seeds, kale chips, or jerky before bedtime to avoid disrupting sleep.
Identify and address potential food intolerances by trying the Elimination Diet. Common culprits include gluten, dairy, eggs, soy, corn, nightshades, yeast, certain grains, and sugar. Our personal trainers and nutritionist at our private personal training studio in Hove can help you with your diet.
Manage stress effectively as chronic stress can deplete serotonin and dopamine levels. Brighton Hove personal trainers emphasize finding alternative ways to respond to stress. Regular exercise and good diet often helps to improve our mental health.
Balancing blood sugar is a vital aspect of maintaining overall health and well-being. By incorporating these tips and considering help from our team of personal trainers and nutritionists at our private fitness studio in Hove, you can take proactive steps toward changing your diet and improving your health.