Healthy Eating

5 Ways to Balance Blood Sugar Levels Between Meals: Plus 3 Easy Snack Ideas

Ever feel your energy levels plummet, or like you just can’t get your brain to focus? Or, maybe you’ve gone…

By: Emmy Schneider-Green

Ever feel your energy levels plummet, or like you just can’t get your brain to focus? Or, maybe you’ve gone too long without a snack and felt like you just weren’t functioning as you should? These are just a couple of signs that your body’s blood sugar could be off. Learning how to balance blood sugar is a key piece of helping our bodies run at peak performance and keeping our mood and energy levels high.

Another huge reason to care about blood sugar?

If you’re regularly loading up on refined, simple carbs, you’re likely spiking your body’s blood sugar on the daily, as many of us unknowingly do. Over time, this can lead to an increase in body fat, but also a greater risk of diabetes and other serious health conditions.

Luckily, there are plenty of natural ways to balance blood sugar!

Five Hacks to Balance Blood Sugar

#1 Eat Your Breakfast

Your mom was right—breakfast truly is the most important meal of the day. Skipping breakfast because you’re rushing out the door can spell disaster for your blood sugar later in the day. Start your day off on a good note with a protein-rich breakfast, which will keep your hormones in check and blood sugar stable.

#2 Say No to Processed Foods

Is your diet loaded with foods that come frozen, packaged, or with a laundry list of ingredients? If so, opting for more natural foods straight from the earth will do wonders. Processed goodies are a treat for our taste buds but send our blood sugar spiking and then crashing, meaning moodiness, trouble focusing, lethargy, and irritability. Keep it wholesome instead!

#3 Sleep!

That’s right; one more reason to prioritize quality shut-eye! Ever noticed how, when you’re low on sleep, you naturally gravitate toward those cookies in the break room? Or rely on sugary sodas and coffee for that afternoon energy boost? Not only does a lack of sleep lower our ability to resist the cookies, it also throws our glucose and blood sugar off. The bottom line? Make 7-9 hours of quality sleep per night a non-negotiable.

#4 Choose Low GI Foods

Ever heard of the glycemic index? It sounds fancy, but all you need to know is that all foods rank somewhere on the index, and choosing lower glycemic foods (think complex carbs like oats and whole grains, vs. those sugary pastries or cereal) will be your best bet. Lower glycemic foods deliver steady energy sources to our body, so we’re sustained for longer and don’t feel that post-meal crash. 

#5 Don’t Wait too long Between Meals

If you find yourself forgetting to eat for long stretches of time, we get it—we’re all busy. Having just a quick, healthy snack though, can go a long way in keeping your blood sugar levels stable, plus prevent binging later on when you’re starving!

Noshing on healthy, wholesome snacks to sustain you between meals is a great habit to add in.

Here are three ideas!

Three Delish Blood Sugar Balancing Snacks You Need in Your Life

#1 Oatmeal with berries and cinnamon

This snack is wholesome, budget-friendly, and packs a triple punch with ingredients good for your blood sugar. Oats are a complex carb, so they’ll keep you full, with balanced blood sugar levels between meals. Antioxidant-loaded berries are sugary, yes, but with natural sugars and powerful antioxidants, they make a great oatmeal topper. Enjoying cinnamon on the reg is another natural way to help balance blood sugar, so go ahead and sprinkle some over your daily bowl of oats.  

#2 Veggies & Hummus

Dipping fresh veggies into hummus is the perfect simple, packable, and blood-sugar stabilizing snack. Loading up on veggies is great for blood sugar, so chow down on anything from peppers, cucumbers, fresh green beans, jicama, zucchini, or carrots, all of which are great for dipping.

#3 Air Popped Popcorn

The movie theatre variety is a whole different beast, but air-popped or homemade popcorn with just a touch of salt and a drizzle of olive oil is actually a great low-calorie, filling snack full of whole grains.

Snack Smarter, Balance Blood Sugar

Studies show snacking smart can help support a healthy weight, slash sugar cravings, keep your blood sugar levels stable, and prevent binge snacking. So make sure to pack these and implement these five easy tips to keep your body and blood sugar happy and stable!