4 Easy Ways to Steady Your Blood Sugar: Unlock More Energy, Avoid Cravings and Feel Great

Alright, let's talk about blood sugar - because, spoiler alert, it's not just a thing for Grandma anymore! If you've ever wondered why you crash at 3 p.m. or why you're suddenly eyeing that cookie like it's the last one on Earth, your blood sugar might be to blame. The good news? Keeping your glucose levels steady doesn't require a medical degree or a diet of kale and air. With just a few simple, totally doable tweaks, you can keep those energy crashes (and cravings) in check. Ready to feel your best, improve your sleep and unlock that next-level energy? Let's dive in!

What is a Glucose Spike?

A glucose spike, also known as a blood sugar spike, is a sudden increase in the amount of sugar in your blood. This can happen when your cells can't absorb all the glucose in your bloodstream for energy.

Think of a glucose spike like a sugar traffic jam. All that sugar rushes in at once, but your cells can't clear it fast enough. Just like with gridlock, things start to get chaotic. Your energy crashes, you get cravings and your body feels stuck trying to get back on track.

This is the cascade of side effects when glucose levels spike after a meal. Sugar cravings, hormonal chaos, poor sleep, and even skin breakouts. Plus, over time, these spikes can increase your risk for conditions like diabetes.

Why Should We Care About Blood Sugar Spikes?

Today, in 2024, more than 1 in 3 Americans (over 98 million American adults) are pre-diabetic. This means blood sugar levels are higher than normal but not high enough yet to be classified as type 2 diabetes.

So there's good news and bad. The bad: more than 80% of people with prediabetes don't know they have it. The good news: there are very easy ways to steady your blood sugar.

By keeping your blood sugar steady, you'll not only reduce the risk of diabetes. You'll also improve your energy levels, sleep quality, and even your skin.

Ready to learn some easy blood sugar hacks? Let's go!

1. Savory Breakfast

Step away from the sugary cereal aisle, friends! A savory breakfast is the best way to kickstart your day and avoid those mid-morning crashes. Build your breakfast around protein to avoid a glucose spike.

A big glucose spike in the morning will trigger a sugar addiction rollercoaster for the rest of the day. Your body will crave sugar every couple of hours, and your energy levels won't hold up on their own. Sound familiar?

Protein slows down the absorption of sugar, which helps prevent big glucose spikes. Eggs, avocado and veggies are great options. I know, it's tempting to grab a sweet yogurt or smoothie. But trust me, you'll feel so much more balanced with a savory start.

Pro Tips:

You can still enjoy your morning smoothie. Make sure it's packed with protein (collagen or protein powder) and healthy fats like nut butter to keep your blood sugar steady. You can also eat your dinner leftovers for breakfast - an easy way to build breakfast around protein!

2. A Tablespoon of Vinegar

This might sound odd, but hear me out. Taking a shot of vinegar before eating can help lower your blood sugar response to the meal.

Vinegar contains a molecule called acetic acid. This molecule has a powerful impact on glucose levels. A tablespoon before a meal or before dessert can cut the blood sugar spike by up to 30%. Yup, just like that!

You don't have to drink it straight up (unless you're hardcore like that!). Mixing a tablespoon in water or a beverage 20 minutes before your meal can do wonders.

So what type of vinegar works? Almost any: white wine vinegar, apple cider vinegar, which every one you'd like. The one you want to avoid is the syrupy, aged balsamic glaze. That's all sugar.

Pro Tip:

If the taste of vinegar isn't your thing, try diluting it. Vinegar with lemon juice or a pinch of cinnamon can make it more palatable. You can also whip up a mocktail with vinegar and ginger to pile on the health benefits! Jessie Inchauspé, The Glucose Goddess, has fun vinegar drink recipes you can try.

3. Eat Your Veggies First (Order Matters!)

You might be surprised, but the order in which you eat your food can affect your blood sugar. Starting your meal with veggies helps slow down the absorption of glucose. Here's why:

Veggies contain fiber. Fiber coats your upper intestine. This prevents too much glucose, from the rest of your meal, from reaching the bloodstream and creating a spike.

Here's the golden rule for eating order: Veggies -> Protein & Fats -> Carbs.

Trust me, this simple switch can have a massive impact on how your body processes the meal.

Pro Tip:

If you're out at a restaurant, start nibbling on a side salad before diving into the bread basket or the main dish!

4. Move for 10 Min After Your Meal

You don't need to hit the gym for an hour. A quick 10-minute walk or house work can cut down your glucose spike by using up some of that post-meal sugar in your bloodstream.

All cells in our body use glucose for energy, and our muscles are the same. Knowing this, we can use it to our advantage. After your meals, use your muscles for 10 minutes.

It doesn't need to be right after your meal, but make sure it's within 90 minutes of eating. At 90 minutes is when the sugar spike from the meal is going to reach its peak. Moving during this time frame will help cut down the glucose spike.

Pro Tip:

This is a great post-dinner activity for the whole family! Grab your partner and your kiddos or even your pup for a short stroll. It's an easy way to bond, digest and keep those glucose levels steady.

Keep Your Blood Sugar Steady and Feel Great

See? Keeping your blood sugar steady isn't rocket science! These small hacks can have a big impact on your day-to-day life. You'll feel more energized, sleep better, and maybe even find your skin glowing. This is important for everyone, and especially women before and during pregnancy. So go ahead, try one (or all) of these tips, and enjoy the benefits of keeping your blood sugar on a smooth, steady ride!

*This content is for informational purposes only and is not medical advice.