How Blood Sugar Balance Has Changed The Way I Eat

Today I'm sharing all about how blood sugar balance has changed the way I eat. From how and what I eat, to cravings and energy levels - blood sugar balance is at play. Learning about this has truly changed my nutrition game.

If you've read this post, where I share my favorite blood sugar friendly snacks, then you may already know how I came to become so interested in blood sugar balance and how it relates to health. If you haven't, I'll give you the short version here, along with what I've learned so far on this journey. I'll also share about what I learned from wearing a CGM (continuous glucose monitor). Spoiler: it was truly eye-opening when it comes to food, my body, and my health.

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*Disclaimer: I am not a doctor and this is not medical advice. This is just my experience that I want to share with others.

Why is blood sugar balance important?

A few years ago, right after I turned 40, I had a concerning blood test result at my yearly physical. My A1C level was 'slightly elevated.' Essentially, this test measures your average blood glucose levels over the past three months. And my score was in what was considered the prediabetic range. After getting limited information from my doctor, I had to figure out what this meant and how to fix it.

Being pretty health-conscious, I had read about blood sugar in the past. I very quickly dove into articles, books and podcasts on the topic. It turns out that blood sugar balance affects our bodies in monumental ways. Keeping our blood sugar balanced is good for every single system in our bodies. And conversely, consistently high blood sugar or lots of blood sugar spikes over time, can lead to disease. And it turns out that it's about more than just cutting back on sweets.

How do you balance your blood sugar?

As I started to learn about balancing my blood sugar, I started to pay close attention to what I was eating. I started focusing on protein, healthy fats, and fiber at every meal and snack. I cut back on sugar and processed carbs. I learned that sugar was hiding in SO many of the foods I was eating. I started to exercise more. I learned that the order in which we eat our food matters (fiber, fat, protein, before carbs!) when it comes to blood sugar spikes. I learned that starting the day with protein sets the stage for a more balanced day of eating. I found out that eating late at night, or not getting a good night's sleep could affect my blood sugar the next day. Wow.

I focused on these habits, and at my next yearly physical I found out I had lowered my A1C score. It was now in the normal range, just with lifestyle changes. This changed the game for me.

What does a continuous glucose monitor do?

At this point I was becoming a bit obsessed with learning about blood sugar. The benefits of balanced blood sugar on my day-to-day and my overall health was significant. I started noticing companies that were creating technology to help people to monitor their own health. Think Oura rings, CGMs and other wearable devices. A company called Levels was creating technology that when coupled with a continuous glucose monitor (a tool that monitors glucose levels in the body), could give you a real-time look at how food was affecting your body.

I signed up and received two CGMs, enough for one month. I downloaded the app and learned how to apply the sensor. Throughout the day I would scan the sensor with my phone, and I could see how my body was responding to what I was eating. I could tell if my blood sugar was spiking, or staying stable. I could also log my meals and snacks to get a 'score' based on blood sugar stability. This was the most significant learning for me.

There were meals and snacks that were surprising to me in how they would spike my blood sugar (think rice, dried fruit, pasta, oats) and ones that kept my blood sugar stable (proteins, fat, vegetables, dairy). I started to learn how to combine foods, and what order to eat them in. I also learned that hacks such as movement after you eat a big meal could significantly reduce the spike. I noticed that blood sugar stable meals were more filling, and that I wasn't craving sweets nearly as much. I still enjoyed foods such as pizza, pasta and desserts, but I did it in a thoughtful way.

How can I keep my blood sugar stable?

It's not expected or realistic to have a stable blood sugar curve all day long - you just want to avoid too many ups and downs in glucose levels. Different foods affect people in different ways. I was able to learn how my body generally reacts to certain foods.

What I learned about how food affects my body is a big part of how I plan my meals and snacks every day. It's at the forefront of my mind as I pack my kid's lunches and make their meals. It's knowing that if I'm going to have pasta for dinner, I'm going to start with a green salad for some fiber, then have the homemade meatballs, then have a small portion of pasta. It's making sure I start my day with protein to set me up for a day in better balance.

There are definitely times when I veer off course and have to self-correct, but I also love food and want to enjoy my life so I don't worry too much. It's all about balance (literally!). Knowledge is power.

Where can I learn more about blood sugar?

Check out this book, Glucose Revolution. I cannot recommend this book enough. If you want to make changes to your eating and your overall health - READ THIS. Jessie writes in such an approachable way, with easy hacks you can start using today. She also explains the why much better than I could ever articulate here!

You should also check out Kelly LeVeque @bewellbykelly for lots of tips and recipes to promote blood sugar balance. She is truly an expert on this topic.

Last, take a look at this post with easy and healthy breakfasts or this one with blood sugar friendly snacks. Have any questions? Leave a comment below! And don't forget to follow along over on Instagram as well, @thelifestylnotes.