Managing blood sugar is crucial for feeling your best ​and staying healthy. Many of us don’t realize how ​much our daily choices can impact our blood sugar, ​but it plays a big role in our energy levels, mood, and ​overall well-being.

In this guide, I’m excited to share practical tips and ​insights on how to keep your blood sugar levels ​balanced. Whether you’re looking to prevent issues ​like prediabetes, manage insulin resistance, or simply ​want to feel more energetic, understanding how ​glucose and insulin work is the first step toward ​better health.

I’ve made the guide short and easy to follow, so you ​can make informed choices and enjoy a healthier ​lifestyle. Let’s dive into how you can take control of ​your blood sugar and feel your best every day!

Glucose is a form of sugar that serves as a primary ​source of energy for your body. When you eat foods ​containing carbohydrates, they break down into ​glucose, which then enters your bloodstream.

Insulin, produced by your pancreas, helps regulate ​this glucose. Think of insulin as a key that opens the ​doors to your cells, allowing glucose to enter and be ​used for energy or stored for later.

Insulin Resistance: When your cells become less ​responsive to insulin, glucose can't enter them as ​efficiently. This causes glucose to build up in your ​bloodstream, leading to higher blood glucose levels.

What are the reasons for Insulin Resistance?

-Unhealthy Diet: Diets high in refined carbohydrates ​and fats can overload your system.

-Lack of Exercise: Regular physical activity helps ​maintain insulin sensitivity.

-Genetics: A family history can increase your risk.

-Obesity: Excess fat, particularly around the ​abdomen, can affect insulin function.

-Stress: Chronic stress can impact insulin sensitivity as ​well.

Prediabet

Prediabetes is a condition where blood ​sugar levels are higher than normal but ​not yet high enough to be diagnosed as ​type 2 diabetes. Prediabetes is ​characterized by impaired glucose ​tolerance (IGT) or impaired fasting ​glucose (IFG).

Prediabetes Fasting Blood Sugar: 100-125 mg/dL

Prediabetes Post-Meal Blood Sugar (2 hours after ​eating): 140-199 mg/dL

Type 1

Type 1 diabetes is an autoimmune condition where ​the body's immune system attacks and destroys the ​insulin-producing beta cells in the pancreas. This ​leads to little or no insulin production, making it ​necessary for individuals with type 1 diabetes to take ​insulin daily to manage their blood sugar levels.

Type 2

is a chronic condition characterized by insulin ​resistance, where the body's cells become less ​responsive to insulin, and/or an insufficient ​production of insulin by the pancreas. This leads to ​elevated blood sugar levels. Management typically ​involves lifestyle changes such as improved diet and ​increased physical activity, along with medication if ​needed. Unlike Type 1 diabetes, Type 2 diabetes can ​often be managed and, in some cases, reversed with ​significant lifestyle modifications.

Fasting Glucose: 126 mg/dL (7.0 mmol/L) or higher

Postprandial (2 hours after eating): 200 mg/dL (11.1 ​mmol/L) or higher

Protein Sources

Focus on:

Skinless poultry, eggs, fish, legumes (beans and ​lentils), tempeh and tofu.

These protein sources helps maintain muscle ​mass and satiety, supporting healthy ​metabolism.

Different Types of Fats

Focus on:

Monounsaturated Fats,Polyunsaturated Fats (Omega-3 ​ and Omega-6 Fatty Acids ) such as:

Nuts, seeds, olive oil, and fatty fish like salmon.

These fats help stabilize blood sugar levels, improve ​insulin sensitivity, and support heart health.

Carbohydrates

Focus on:

Complex carbs, more non-starchy vegetables,

Low GL, decrease starchy carbs.

include:

Whole Grains: Quinoa, brown rice, oats, buckwheat.

Legumes: Beans, lentils, chickpeas.

Non-Starchy Vegetables: Leafy greens, bell peppers.

Starchy Vegetables: Sweet potatoes, butternut squash.

Breakfast

Lunch

Shakshuka With Smoked ​Salmon:

1. In a skillet, heat avocado or ​Ghee oil.

2. Sauté chopped bell peppers, ​onions, tomato, and spinach for ​5-7 minutes.

3. Stir in tomato paste and a bit ​of water.

4. Make wells in veggies and ​crack an egg into each. Season ​with spices.

5. Cover and cook until egg ​whites are set, yolks are runny ​(about 5 minutes).

6. Add smoked salmon, goat ​cheese, and avocado slices.

Dinner

Broccoli Pesto Puree with ​Steamed Sea Bass

1. Steam broccoli until tender, ​then blend with pesto and ​nutritional yeast until smooth.

2. Steam sea bass fillets until fully ​cooked.

3. Top the broccoli pesto puree ​with the steamed sea bass.

Turkey Meatballs with Steamed ​Vegetables:

1. Combine ground turkey with ​chopped green onions, ​Himalayan salt, and nutritional ​yeast.

2. Shape the mixture into ​meatballs.

3. Place meatballs in a steamer ​basket.

4. Add your favorite vegetables ​to the basket.

5. Steam until meatballs are ​cooked through and vegetables ​are tender, about 15-20 minutes.

Snack

Chia Seed Snack with ​Almond Milk and Blueberries

1. Combine almond milk, chia ​seeds, almond paste, and a ​drizzle of maple syrup.

2. Let the mixture sit in the fridge ​for at least 2 hours or overnight to ​thicken.

3. Garnish with pistachio seeds ​and fresh blueberries.

Friendly Tips for Regulating Blood Sugar Levels

1. Begin meals with fiber-rich foods like vegetables and whole ​grains to help manage blood sugar spikes.

2. 1 to 2 tablespoons (15-30 ml) of apple cider vinegar diluted ​in a large glass of water before meals may help improve ​insulin sensitivity and regulate blood sugar. (Consult with your ​doctor)

3.Choose Low-GI Foods: Opt for whole grains, non-starchy ​veggies, and low-GI fruits like berries.

4.Pair carbohydrates with proteins and healthy fats.

5. Be mindful of carb portions to avoid overeating.

7. Drink plenty of water and avoid sugary drinks.

8.Move your body: Aim for at least 150 minutes of moderate ​exercise week.

9.Regularly check your blood sugar to see how foods and ​activities affect you.

10.Practice relaxation techniques to help keep blood sugar ​steady.

Finding what works best for you is important—enjoy a ​variety of foods and find balance without feeling ​restricted!