19-Nov 2020, by Lauren Brush
Hacks for Controlling Blood Sugar with Lauren
Controlling Blood Sugar Levels
This month, ingfit has a strong focus on diabetes. Now, while not everyone here has diabetes, because we are into keto and primal health, it’s safe to assume that controlling our carb intake/blood sugar levels is top of our agenda! Not only does this improve our overall health and wellbeing – especially for many of us women who struggle from PCOS/insulin resistance – but healthy blood sugar levels also play an important part in our body composition.
The Way I Do It!
Managing my PCOS for many, many years and having diabetes run in my family, I am no stranger to working hard to keep my blood sugar levels in check! Here’s a few ways I do this:
1. Avoid Carbs and Sugars
This goes without saying, but I stay far, far away from processed carbs and sugars! My diet is focused on mainly one ingredient whole foods – I read nutrition labels like it’s my job (or even better, stay away from foods with nutrition labels as much as possible!). If I do crave something sweet, I reach for something that has stevia or monkfruit in it – loads of goodies here on ingfit’s website! My favs are the the liquid stevia, which comes in a variety of flavors. I religiously put a few drops in my coffee each morning and have even added them to my sparkling water!
When I do have carbs in my meal plan (on heavy lifting days), I stick to whole foods again – sweet potatoes and steamed rice.
2. Try Using a CGM
If you’re a nerd like me, I HIGHLY recommend trying out a continuous blood glucose monitor for a short trial period. This will give you an in-depth view into what foods affect you and how much. My coach and I tried this experiment for two weeks (bonus: it also helps keep you on track when you eat “naughty” things!). I was amazed to find out that there were a few things that I thought were safe, but actually had a major impact.
For example, pumpkin spice coffee grounds, sugar free candies and even “sugar free” vitamin c and electrolyte tabs for water! My coach also explained to me that when you do see a spike in BSL, you want to see a sharp spike back down as opposed to a gradual decrease. These items I just mentioned kept my BSL high for a sustained period of time.
3. Include Fiber With Every Meal!
The other thing I do is to make sure I have fibrous vegetables with every meal. The fiber slows down your digestion and absorb nutrients much slower. I love a nice big green salad, steamed veggies or – my absolute fav – air fried okra! If you saw my Instagram takeover, then you will know I put just about everything in my air fryer. Definitely a staple for veggies as well!