How to Balance Your Blood Sugar

healthy eating sugar
Sugar cubes and brown sugar on a wooden cutting board

Almost every single client I see comes to me with imbalanced blood sugar levels. Your blood sugar is impacted by the food on your plate, and it is your body’s main source of energy, carrying that glucose (sugar) to the cells in your body.

Here’s the issue: when you are eating imbalanced meals (carbs in isolation, without fat or protein), your blood sugar will spike, giving you instant energy, and in about 1-2 hours you will crash. Ever had a sugar rush and crash after eating lots of candy or sweets? ✅

This is what most people experience daily, just from eating meals (even healthy meals!) that don’t support our blood sugar. So it’s not that you just “always crave sugar” or are “always snacking” or “just don’t have enough energy” NO! Those are SIGNALS that your blood sugar is imbalanced.. here are some more:


How to Balance your Blood Sugar:

First, it's important to understand that EVERYONE METABOLIZES MACRONUTRIENTS DIFFERENTLY!! Meaning your “balanced meal” may look different than mine. For example, you may need more protein and fat to stay satiated, while I may need more complex carbs. This is why personalizing your nutrition gives you SO MUCH joy and clarity!


Here are the basic components that make a balanced meal and snack:

•Protein: NOT just for your workout. This is essential to keep you fuller longer, steady blood sugar, and aid in recovery, repair, and growth. Found in animal products like meat, eggs, fish, and also in beans, nuts, seeds, tofu, tempeh.

•Fat: essential for hormonal health and fighting inflammation, steadies blood sugar, and increased brain health. Found in avocado, high quality oils, nuts, seeds, fatty fish like tuna and mackerel.

•Fiber: found in carbohydrates, specifically complex carbs like fruits, veggies, whole grains, and beans. This fiber slows the absorption of sugar in the blood stream and keeps the blood sugar rollercoaster steady!


(And most of the time I add in some wildcard/flavor booster because you need to enjoy your food!!) This can be capers, sundried tomatoes, cheese, pesto, sauce, balsamic glaze, something crunchy or sweet.

Your goal is to get a source of each of these nutrients at every meal. If you spike your blood sugar, about two hours after eating you will find yourself hungry, thinking about food, low on energy, or reaching for sugar. If that's the case, add more protein and fat to your next meal to better suit your balance.


Here are some examples of real food sources of these macronutrients.


Let me know how you feel after your first balanced meal! If you would like to actually LEARN and APPLY this and so much more, head to the KYPO Program and learn how to build this for yourself.