Blood Sugar Balance
Glucose is our main source of energy, and can either work in our favour and give us energy or completely throw us on a rollercoaster ride of energy highs and lows. Blood sugar is produced when we breakdown any carbohydrate including rice, yams, fruit, cakes and cookies. Therefore, it’s important to learn how to properly balance our blood sugar so we don’t end up with a spike that causes us to crash soon after and crave more sugar. When our blood sugar is balanced, our energy is steady, our cravings are at bay, we don’t hold on to stubborn weight (especially around the belly) and can focus much more easily. In order to do this, we must focus on eating a quality source of protein along with healthy fats and fiber at every meal.
My Favourite Blood Sugar Balance Hack ⬇️
Switch your breakfast from sweet to savoury 🍳 🥑 🥬
The best meals for balancing blood sugar include more protein, fiber, and fats, and less refined carbs and sugar. The beauty of this hack is that you won’t get energy slumps in your day or get those intense “hangry” feelings.
I recommend my clients to eat at least 5/7 breakfasts as savoury and if you want say a chia seed pudding or healthy pancakes or a smoothie then by all means, go for it. Not all sweet breakfasts are necessarily “bad” for blood sugar — but by swapping most of your mornings for savory meals, you will likely have a better chance of stabilizing your blood sugar levels for the day. And if you do go for the sweeter breakfasts, make sure to add some protein, healthy fats and fibre in there! (see examples below)
My favourites include:
1. Organic eggs over easy or scrambled (try not to overcook the yolk to retain the most nutrients) with a side of avocado, sometimes a piece of coarse rye toast or cooked and cooled yams (cooling the yams makes it a resistant starch so it much before for blood sugar balance) and some sautéed greens, portobello mush and/or asparagus with saurerkeaut, sprouts + hemp hearts and a @matchakari matcha.
2. A breakfast salad with medium boiled eggs, sauerkraut, pumpkin seeds, fresh herbs, lentils, avocado, sprouts (check my reels)
3. Avocado toast with hemp hearts+ sprouts with a matcha latte w/ a scoop of unflavoured protein blended into the latte for a good serving of protein.
4. About twice a week I’ll have either a protein smoothie with things like frozen zucchini or frozen cauliflower (these are great alternatives to banana which can add a lot of sugar, however if you love banana try half banana half zucchini!), frozen avocado, raw cacao nibs or powder, matcha, maca, spirulina, wild blueberries or a chia pudding with protein and berries. The fruit and nondairy milks can sky rocket sugar and calories so just be conscious of that!
5. Yam “toast” is also a great one! Slice yams or sweet potatoes into about 1 inch thick sliced and airfry or bake and let cool (cooling allows your body to digest as a resistant starch aka better digestion and less spike in blood sugar) and top with egg or avocado or both!
It’s really about leaning into that savory, lower carbohydrate, less sweet. However, if you’re someone who loves something sweet to start the day, I would suggest the chia pudding with protein, berries, almond butter, and walnuts.
For the pancake lovers out there, swap your flour for coconut, buckwheat, almond or cassava flour, add in a scoop of protein, top with berries, coconut yogurt - unsweetened - seeds and almond butter and you’re good to go!
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