If you need a mid-afternoon pick me up in the form of a sugary snack or coffee boost to get you through the rest of the day, that’s a good indicator that your blood sugar level is out of balance.
Stabilizing your blood sugar is one of the easiest steps you can take to feel more energetic throughout the day, avoid unpredictable mood swings, and most importantly lower your risk of developing chronic medical conditions such as insulin resistance, pre-diabetes & type-2 diabetes.
1. Eat balanced meals that contain fat, protein, carbohydrates, vegetables, and fresh herbs. Eating regular meals throughout the day will help keep your blood sugar in check. When blood sugar is balanced -and your meal is satisfying, you are less likely to have cravings or need snacks.
2. Keep carbs to 15 grams per snack – maximum. Carbohydrate containing foods are not just grains, beans and legumes, but also include dairy, fruit, peas, potatoes, squash and sweet potato.
3. Always combine carbohydrates with a fat to help balance blood sugar. Fat slows absorption of carbohydrates so try not to have any carbohydrate-containing foods without fat and protein.
4. Stay hydrated throughout the day with water and herbal, unsweetened teas. Tulsi, ginger turmeric, lemongrass, and lemon balm are all anti-inflammatory and great for the immune system.
5. Plan ahead. If you do feel the need to snack, prepare a few healthy options ahead of time time using the tips above. Make individual servings to help keep portions in control and are easier to take on the road, if necessary.
6. Practice Mindful Snacking. Snack when hungry, traveling, trying to gain weight or low blood sugar vs snacking when bored or emotional. Making a list of other things that help you de-stress can shift the focus away from food.
Looking for a healthy snack recipe? Try these delicious Lemon Drop Energy Balls as a snack or even a breakfast on-the-go!
– Vanessa Berenstein, M.A., R.D.Print this page