Balancing blood sugar is key to vibrant health, and science backs this up.

Research in Nutrients (2023) shows that balanced blood sugar can greatly enhance the quality of life for those with type 1 diabetes.

But prioritizing ways to better balance blood sugar isn’t just reserved for our loved one with diabetes.

In fact, the entire family benefits from focusing on blood sugar balance. Everyone can enjoy improved energy, better moods, and overall health.

In this post, I’m excited to share five simple ways to help balance blood sugar for the whole family. Specifically, we’ll focus on breakfast and starting our days strong.

Let’s dive in and discover how small changes can make a big difference!

Tip #1: Start your day with real food

Starting the day with real food is crucial, especially for children with type 1 diabetes. The choices we make for breakfast set the tone for the entire day.

Let’s choose to work with our bodies rather than against. So, let’s ensure we begin by asking ourselves – is my food real?

This may seem like a simple question, but it’s important to reflect on where our food comes from. This question is even more critical considering that the latest research indicates 60% of the average American diet consists of processed foods.

It’s time for a change, and it starts by asking the right questions, like “Does my food come from nature or a factory?” Ideally, we want to be eating real, nutrient-dense foods.

Some healthy breakfast options to kickstart your day include:

• Scrambled eggs or omelettes
• Chia seed pudding
• Greek yogurt with nuts and organic berries
• Smoothies rich in protein, nut butters and greens – go fruit free for a blood sugar friendly bonus!

Tip #2: Choose nutrient-dense foods

To further support balancing blood sugar, we want to be mindful of how nutrient-dense our foods are.

To understand nutrient density further, let’s quickly compare two very common breakfast choices – bagels vs. eggs.

Bagels

Bagels are predominantly a carbohydrate made from flour, yeast, salt, and sugar. Carbohydrates break down into glucose (sugar), which raises blood sugar levels.

On average, a single bagel has 55 grams of carbohydrates (that’s a significant amount!), 9 grams of protein, 1 gram of fat, and 2 grams of fiber. Bagels also contain very small amounts of essential minerals like iron and potassium.

Eggs

One egg has 0.6 grams of carbohydrate (significantly less!), 6 grams of protein, 5 grams of fat, and 0 grams of fiber. Eggs are one of the most nutrient-dense foods, packed with vitamins A, B, and D, riboflavin, selenium, and choline.

If we’re looking from the lens of blood sugar balance and nutrient-density, eggs are the clear winner.

Tip #3: Prioritize protein and fat

Choosing foods that come from nature means opting for higher protein and fat, essential macronutrients that do not spike blood sugar.

Processed foods, on the other hand, often contain large amounts of carbohydrates that turn into sugar. Think processed cereals, bagels, and oatmeal.

A spike in blood sugar can leave us feeling tired, hungry, and agitated despite a recent meal – all signs of the blood sugar roller coaster.

By prioritizing a high-fat and protein breakfast, such as eggs or chia seed pudding, we put ourselves in a better position to help stabilize blood sugar levels and prevent the spike-crash cycle.

When blood sugar is balanced, we can enjoy more energy, stable moods, feel well-satiated, and focus on our day ahead.

Tip #4: Incorporate more fiber

Fiber is a type of carbohydrate that our bodies can’t digest, and it plays a crucial role in maintaining stable blood sugar levels.

By slowing down the absorption of sugar, fiber helps prevent blood sugar spikes and keeps you feeling fuller for longer.

Incorporating high-fiber foods into breakfast is a great way to start the day right.

Consider options like chia seeds, berries, and vegetables such as spinach or avocado, which you can easily sneak into savory eggs!

Or maybe you create a easy salad with arugula, organic blueberries and a salad dressing of olive oil with salt and pepper.

Many days, our family adds greens to compliment our breakfast. It feels great knowing we are fueling our bodies with key nutrients and fiber.

Let’s add more fiber to our plates to help kickstart our days!

Tip #5: Hydrate!

Did you know our bodies are made of 60% water? And over 70% of your heart and 80% of your lungs are water, and your skin is more than 60% water. Clearly, water is essential for vibrant health!

Unfortunately, the importance of water often gets overlooked. To the detriment of our health, we start our days with high sugar drinks like orange juice. Although orange juice has been marketed as a great source of Vitamin C, it’s packed with sugar.

A single glass contains about 24 grams of sugar – that’s equivalent to six teaspoons! To add further perspective, the American Heart Association recommends a daily limit of 25 grams of sugar for women and 36 grams of sugar for men. That’s still a ton of sugar!

It’s hard to believe a single glass of OJ could catapult us to our daily max. Not to mention punch our ticket to the blood sugar roller coaster.

Why not minimize stress, and support our bodies, by hydrating with water first thing in the morning? Here are some fun ways to spice up your family’s hydration:

• Add lemon, lime, or orange slices to your water.
• Dilute coconut water by mixing half a glass with regular water.
• Add a few drops of Stevia for sweetness while balancing blood sugar.
• Use electrolyte packets, like LMNT, for added flavor and essential minerals like magnesium, potassium, and sodium.

Key takeaways…

Balancing blood sugar for the entire family can be simple and enjoyable with a few easy steps.

Start with a balanced breakfast to set the tone for the day. Choose real, nutrient-dense foods that are high in protein and fat that also taste delcisious like a yummy smoothie or cheesy eggs.

Be sure to also incorporate more fiber to regulate blood sugar and keep everyone fuller longer, and practice mindful eating to encourage healthy habits.

Hydrating with water rather than super sugary drinks, like orange juice, helps prevent blood sugar spikes and ensures your family feels great throughout the day!

These small changes can lead to big improvements in your family’s health and happiness. Take it one step at a time and find what works best for you and your loved ones.

And why not make it a fun family project? Challenge each other to try real, high-fiber foods that everyone enjoys.

Let’s embrace these healthy habits together and make balanced blood sugar a family affair!

And for even more support, consider exploring health coaching. To learn more, please email me at hello@typewoncoaching.com or explore my previous posts on the benefits of health coaching here.

Cheers to good health and your family thriving!

Allee

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed healthcare provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.