Doctor Shares 10 ‘Extremely Simple’ Ways To Reset Your Blood Sugar & Lose Weight
May 15, 2024 by Faith Geiger
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.
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 GrainsOpting 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 CarbsDr. 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.