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Blood Sugar Balance

Glycaemia Index (GI) foods; these are starchy release glucose into the bloodstream quickly, causing excess insulin. Find out more about how nutritional advice can help balance blood sugar and help you achieve your health and weight loss goals

What is 'Blood Sugar Balance'?

When you eat starchy/sweet foods or alcohol they are broken down in the body into a sugar called glucose. This is carried around in the bloodstream and taken to cells which use it for energy.

For proper functioning, the ideal amount of glucose to have in the blood is about 2 teaspoons, at any given time.

The level of glucose in the blood is carefully controlled by a hormone called insulin. After we eat, the amount of glucose in the blood rises. Insulin is released to allow glucose into our cells for energy. However, if blood sugar rises too rapidly, the body can end up releasing too much insulin. This causes the blood sugar to swing low again, affecting our mood and bringing on the ‘hangry’ effect. This is sometimes referred to as the “blood sugar rollercoaster” [I] [ii] [iii].

Please see our other articles on Diabetes, Weight Balance and Cravings

What can impair insulin regulation?

Prolonged, repeated intake of high Glycaemia Index (GI) foods. These are starchy, sweet foods which release their glucose into the bloodstream quickly, causing excess production of insulin. This excess load triggers bodily systems to convert surplus glucose into fat.

If this happens too frequently, the body starts to ignore the insulin message, a condition called insulin resistance. This can lead to permanently high blood sugar levels and more and more insulin being released, further increasing weight gain, a process which can eventually result in type 2 diabetes and a greater risk of heart disease [v] .

Tips for balanced blood sugar

Timing of Meals - When you eat is as important as what you eat. To balance blood sugar levels, eat three well-balanced main meals a day.

GI Ratings - Carbohydrates with a GI over 70 are usually considered to be High GI and are best avoided. Those with a rating under 50-55 are considered Low GI and should make up about a ¼ of your plate. Those in between can be eaten occasionally in place of low GI foods[iv].

Hidden Sugars in Drinks - Avoid all fizzy drinks, squashes and fruit drinks as they contain high levels of sugar.

Protein - Protein slows glucose release from carbohydrates so try to include some with each meal. The best protein choices are: organic chicken or turkey, fish, eggs, live natural yogurt, raw activated nuts and seeds, quinoa, beans and lentils, organic tofu & tempeh, goat’s cheese and cottage cheese. Red meat can be consumed in moderation [v].

Stimulants - Coffee, tea, energy drinks and alcohol disrupt blood sugar levels and are best avoided or at least reduced.

Supplement suggestions for blood sugar control

Sun Warrior Warrior Blend Protein Berry - Organic, plant based protein

Pure Encapsulations Inositol Powder - has been studied for its potential benefits in managing blood sugar levels by improving insulin sensitivity and helping to regulate glucose metabolism[vi].

Pure Encapsulations Resveratrol - Some research suggests that resveratrol may help improve insulin sensitivity, enhance glucose uptake by cells, and reduce blood sugar levels [vii].

Pure Encapsulations Metabolic Xtra - Metabolic Xtra is a powerful combination of chromium, green coffee bean extract, alpha lipoic acid and resveratrol.

Viridian Nac+ - NAC has been studied for various health benefits, including its potential effects on blood sugar regulation [viii].

Viridian Chromium & Cinnamon Complex - Some research suggests that chromium supplementation may improve insulin sensitivity and help regulate blood sugar levels, whilst cinnamon is a spice that has also been studied for its potential effects on blood sugar regulation [ix] [x].

Health Factory Nano Magnesium Sensitive - Supplementing with magnesium may help improve insulin sensitivity and promote stable blood sugar levels [xi].

Enzymedica Berberine - Berberine is a compound derived from various plants and has been studied for its potential effects on blood sugar regulation [xii].

Blood sugar balancing breakfast ideas

Healthy Cooked Breakfast - Traditional cooked breakfasts are low GI. Grill organic bacon rashers and serve with low sugar beans, grilled tomatoes & mushrooms for a meal that will sustain your energy through to the afternoon. Limit this breakfast to just twice a week

Soaked Muesli - Soak overnight in a little water to produce a soft & digestible breakfast. Make sure your muesli is sugar and wheat free. Serve with natural live, organic yogurt and a spoon of blackberries/blueberries/raspberries a grated apple or other low GI fruit and a scoop of whey protein to ensure adequate protein

Sardines on Toast - Top a thin slice of rye or pumpernickel bread with a small tin of sardines or mackerel in tomato sauce. Alternatively serve the fish with some oatcakes

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Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.