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Welcome to another episode of Nutrition Chats with Dietitian Dianna – Blood Sugar Edition!
Today, we’re breaking down what blood sugar really is and how you can manage it effectively to support lasting health for both you and your family. Let’s make balanced blood sugar simple, sustainable, and something you actually feel confident about!
What is blood sugar?
Blood sugar, often referred to as blood glucose, is the amount of sugar circulating in your bloodstream. While sugar often gets a bad reputation, it's actually your body’s primary source of fuel. Every time you eat, your body breaks down food into glucose, which enters the bloodstream. From there, insulin acts as a key, helping transport that glucose into your cells to be used for energy.
So, how do we keep our blood sugar steady while still enjoying all the delicious foods we love throughout the day? Let’s dive in and talk about it!
Tip #1: Prioritize Protein with Every Meal and Snack
Protein reduces blood sugar spikes by slowing digestion and reducing how fast sugar (glucose) enters the bloodstream. By pairing carbohydrate rich foods with protein, you can prevent blood sugar spikes and ensure stable energy levels for both you and your family throughout the day. See below for some example snacks.
Smart Snacks: Grapes + cheese, fruit + nuts, greek yogurt + fruit, string cheese + whole grain crackers
Tip #2: Choose fiber rich carbohydrates
Fiber helps slow the absorption of glucose, which promotes more stable blood sugar and energy levels throughout the day. To support this, try including fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your meals and snacks. Not sure how to get enough fiber into your diet? Check out our recent blog post titled “Fiber for Families: Why it’s essential for Health and How to Get Enough.
Fiber Rich Foods: Beans, legumes, whole grains, nuts/seeds, fruit, vegetables
Tip #3: Move After you Eat
Taking a short walk after meals is a simple way to support both digestion and blood sugar balance by improving insulin sensitivity. And as a bonus, it’s a great opportunity to unwind and enjoy some fresh air with your family after dinner!
Not sure where to start when it comes to building meals that support your blood sugar? Check out the recipes linked below! They’re packed with protein and fiber to help keep you and your family feeling full, energized, and nourished throughout the day.
