In the quest for better health and sustainable weight loss, managing blood sugar levels is paramount. As Dr. Rachel Paul, PhD, RD (@dr.rachelpaul) explains in a recent TikTok, “In the short term, it reduces cravings and gives you more energy. And in the long term, it helps with managing weight loss but also managing our chronic diseases–everything from PCOS to diabetes.”
Luckily, there are plenty of things you can do to stabilize your blood sugar. Dr. Paul shared a few of her top tips with her followers, highlighting ten simple things you can do every day for healthier blood sugar levels and, in turn, a healthier body. Let’s delve into each method to understand its significance and implementation.
@dr.rachelpaul #bloodsugar #bloodsugarbalance #bloodsugarmanagement original sound – Dr. Rachel Paul, PhD, RD
1. Eat Carbs Last
First off, Dr. Paul advocates for sequencing meals to mitigate blood sugar spikes. She emphasizes, “If I eat bread, pasta, dessert, or even fruit on an empty stomach, my blood sugar spikes.” However, “If you eat protein before carbs, your blood sugar does not spike nearly as much.” Incorporating this approach into your diet can help stabilize energy levels and curb cravings.
2. Choose Whole Grains
Opting for whole grains in their least processed form, such as steel-cut oats over quick oats, provides a slower release of carbohydrates. Dr. Paul advises, “Choose grains that are closest to their original form.” This gradual release helps maintain steady blood sugar levels, contributing to sustained energy and satiety.
3. Use Volumetrics with Carbs
Dr. Paul suggests a clever strategy to increase food volume without adding excessive calories or carbohydrates. “Instead of half a cup of rice, you can have three cups of cauliflower rice for the same amount of calories and carbohydrates,” she explains. Substituting traditional carb sources with nutrient-dense alternatives like cauliflower rice offers more fiber, which aids in blood sugar regulation and promotes feelings of fullness.
4. Incorporate Resistant Starch
Cooling starchy foods before consumption, like rice and potatoes, enhances their resistant starch content. Dr. Paul notes, "Surprisingly this makes a big difference." This simple technique alters their digestibility, resulting in a gentler impact on blood sugar levels.
5. Opt for Chewing Over Drinking
Swapping liquid meals like smoothies for solid options such as yogurt bowls with fruit and nut butter encourages slower consumption. Dr. Paul advises, "Chew instead of drink." This chewing process aids in better digestion and absorption, potentially preventing rapid blood sugar spikes.
6. Prioritize High-Quality Protein
Including sources of high-quality protein like cottage cheese, eggs, salmon, and yogurt in every meal offers numerous benefits. Dr. Paul recommends, "Eat high-quality protein at each meal." Protein promotes satiety, supports muscle maintenance during weight loss, and helps stabilize blood sugar levels.
7. Balance Meals with Protein, Fat, and Fiber
Crafting meals that encompass a combination of protein, healthy fats, and fiber facilitates balanced nutrition and sustained energy. Dr. Paul advises, "Create your meals with protein, fat, and fiber." This trifecta of nutrients slows down digestion, preventing sharp rises in blood sugar and subsequent crashes.
8. Take a Post-Meal Walk
Dr. Paul underscores the effectiveness of a simple yet powerful habit: a ten-minute walk after meals. She shares, "When I first started tracking my blood sugar, I was shocked at how effective I was." Research suggests that this practice aids in blood sugar regulation by enhancing glucose uptake and reducing postprandial spikes.
9. Prioritize Sleep
Adequate sleep is a cornerstone of overall health and weight management. Dr. Paul recommends aiming for seven to eight hours of quality sleep each night to optimize hormonal balance and support metabolic function. If you have trouble falling asleep and staying asleep, implement healthy bedtime habits into your routine.
10. Manage Stress
Stress can wreak havoc on blood sugar levels and weight management efforts. Dr. Paul advises seeking professional support, engaging in regular exercise, and simplifying tasks to alleviate stress and foster a healthier mindset.
Ultimately, incorporating these ten strategies into your lifestyle can revolutionize your approach to blood sugar management and weight loss. By adopting these simple yet impactful practices, you empower yourself to take control of your health and well-being. Remember, small changes can yield significant results on the journey to a healthier, happier you.
READ MORE: 4 High-Protein Sweet Treats That Can Stabilize Blood Sugar For Weight Loss
