Balance Your Blood Sugar Naturally: 5 Strategies That Work

Balancing blood sugar is a hot topic right now, but unfortunately, a lot of the hype is fueled by fear-mongering and products that promise a "secret formula" to stable glucose levels. The truth? Your body is incredibly intelligent, and blood sugar regulation doesn’t require magic potions—it requires science-backed habits.

If you're looking to improve your energy levels, reduce cravings, or even prevent diabetes, understanding how your blood sugar works and how to balance it naturally is key. Whether you’re pre-diabetic, managing diabetes, or simply want to act preventatively, these five strategies will help keep your blood sugar stable without the stress.

Understanding Blood Sugar: A Simplified Approach

Think of your blood sugar like fuel in a car—it provides the energy your body needs to function. When you eat, especially carbohydrates, your body breaks them down into glucose (sugar), which enters your bloodstream. In response, your pancreas releases insulin, a hormone that helps move glucose into your cells for energy.

Sugar itself isn’t bad—it’s essential for energy. However, consuming too many refined carbs (candy, baked goods, sugary snacks) can cause large spikes in blood sugar, followed by crashes that leave you feeling fatigued, hungry, and craving more sugar. Over time, frequent spikes and crashes can lead to insulin resistance, weight gain, and increased risk of diabetes.

The goal? Instead of sharp peaks and valleys, we want to create gentle, rolling hills with our blood sugar levels. Here’s how to make that happen.

5 Proven Strategies to Balance Blood Sugar Naturally

1. Prioritize Protein and Healthy Fats

Start every meal with protein and healthy fats before eating carbohydrates. This helps slow down sugar absorption and prevents large spikes in blood sugar. If you’re eating a carb-heavy meal (like pasta or bread), be sure to add a protein source to promote balanced energy levels.

Examples:

• Protein: Chicken, turkey, steak, eggs, tofu, fish, Greek yogurt, cottage cheese.

• Healthy fats: Avocados, nuts, seeds, olive oil.

2. Choose Fiber-Rich Carbs Over Processed Carbs

Not all carbohydrates are created equal. Fiber slows digestion, helping to stabilize blood sugar levels. Opt for whole grains, vegetables, beans, and legumes instead of refined carbs like white bread, pasta, or sugary snacks.

Examples:

• Instead of white bread, choose whole-grain or sprouted bread.

• Swap white pasta for lentil or chickpea pasta.

• Choose fiber-rich snacks like hummus and veggies instead of chips.

3. Don’t Eat Carbs in Isolation

Pairing carbohydrates with protein or healthy fats ensures a slower release of sugar into the bloodstream, preventing energy crashes.

Examples:

• Add eggs or peanut butter to toast.

• Pair fruit with nuts or Greek yogurt.

• Add avocado or cheese to a sandwich.

4. Move More—Especially After Eating

Physical activity helps your body use blood sugar for energy instead of letting it sit in your bloodstream. Even a short 10-15 minute walk after meals can significantly improve blood sugar regulation.

Movement ideas:

• A post-meal walk.

• Bodyweight exercises like squats or lunges.

• Stretching or yoga to promote circulation.

5. Manage Stress and Prioritize Sleep

Stress raises cortisol, which can spike blood sugar levels. Lack of sleep has a similar effect. Consistently getting 7+ hours of sleep and practicing stress management techniques can help stabilize glucose levels.

Ways to manage stress:

• Deep breathing or meditation.

• Journaling or therapy.

• Engaging in hobbies you enjoy.

Who Might Need Extra Support?

While these five strategies work for most people, those with insulin resistance, diabetes, or PCOS may need additional steps. These include:

• Being more mindful of total carbohydrate intake under professional guidance.

• Strength training at least twice a week to improve insulin sensitivity.

• Exploring intermittent fasting (with caution, especially for women).

Final Thoughts

Blood sugar balance isn’t about perfection—it’s about consistency. These five steps are simple yet effective ways to regulate blood sugar naturally, leading to improved energy, reduced cravings, and better long-term health. If you need more personalized guidance, or could benefit from turning these effective strategies into life-long eating habits, feel free to reach out—I’d love to help!

3 Things You Need To Know About Hormones

Your hormones aren’t the problem. Hormones are messengers in your body that react to stressors and tell your body what to do and when to do it.

Hormones themselves aren’t keeping you from reaching your goals. 🙂‍↔️

However, the stressors in your life (under eating, over exercising, poor sleep, nutrient deficiencies, etc.) could be.

Getting “more strict” or going on another diet isn’t going to solve your hormone imbalance.

In fact, it could make your symptoms worse.

Eating for hormone health involves a nutrition strategy that supports stable blood sugar and emphasizes a variety of nutrients and antioxidants from whole foods. Cutting carbs, skipping meals, and eating as little as possible does the opposite.

Supplements alone will not balance your hormones or heal your symptoms.

Healing starts by ensuring your foundational habits (nutrition, sleep , movement, stress management, etc.) are in place, not with a pill, potion, tincture, or tonic.

If you want to learn more about what it means to have happy hormones and how to balance them naturally, don’t miss this week’s Health, Wealth & Wisdom Podcast episode featuring Functional Dietitian & Women’s Health Specialist, Jillian Greaves.