Blood sugar balance – Why it matters
The holidays are a time for joy, connection, and yes, plenty of treats. But with all the rich meals, late nights, holiday cocktails, and added stress, it’s easy for your blood sugar to take a hit. And when it does, so can your energy, mood, and digestion.
The good news? You can still feel your best without missing out on the moments (or meals) that make the season special. Keep reading for simple tips to help you stay steady and nourished all season long.
Blood Sugar 101
Glucose is your cells’ main source of fuel. It’s what your body converts into energy. Your blood sugar is simply how much glucose is in your blood at a given time. When you eat, the carbohydrates in your food are broken down into glucose. This is absorbed and released into your bloodstream. As your glucose spikes, you get a burst of energy….at least for a while.
The more sugar or carbs you eat in one sitting, the bigger the glucose spike. Unfortunately, a glucose crash soon follows. And when it does, it can leave you feeling tired, cranky, and not so jolly.
Blood sugar spikes – Top signs
So how can you tell when your blood sugar is spiking or crashing?
Here are some top signs of high blood sugar and low blood sugar to watch out for:
Low Blood Sugar Symptoms
The “Blood Sugar Crash”
- Feeling weak or tired
- Trouble concentrating
- Confusion
- Feeling dizzy or lightheaded
- Shaking or trembling
- Sweating more
- Extreme hunger
- Faster heart rate
- Anxiety or irritability
- Pale skin
- Headaches
High Blood Sugar Symptoms
The “Blood Sugar Spike”
- Fatigue
- Peeing more often
- Feeling more thirsty
- Extreme hunger
- Blurred vision
- Food cravings
- Brain fog
- Dry mouth
- Fruity breath
- Tingling in hands or feet
- Headaches
Blood sugar stability – Top principles
- 1. Start meals with fiber & protein. When enjoying a holiday meal, be mindful of what you eat first. Why? Well, fiber and protein both slow the digestion of carbs. When you eat fiber or protein before carbs, it helps blunt the glucose spike. One easy way to do this? Begin meals with a veggie starter.
- 2. Limit “naked” carbs. Sugar and carbs are digested quickly when eaten solo, which can lead to a glucose spike. The solution? Put some “clothes” on your carbs. Meaning, consume them with some protein, fat, or fiber. This reduces the spike, so you can enjoy your treat without the crash.
- 3. Eat at regular intervals. Some people skip meals to “save room” for a big holiday meal. But this can backfire. Skipping meals may make your glucose dip, which can trigger cravings and cause you to overeat. If appropriate for you, aim to eat every 5 hours to keep your blood sugar and energy levels steady. The holidays are busy, so keep grab-and-go snacks (e.g., jerky, trail mix) on hand anytime you’re on the go.
- 4. Walk after meals. Studies show that taking a walk post-meal can help lower your blood sugar. And it doesn’t take much. Even a short 2-5 minute stroll can make a difference.
- 5. Hydrate wisely. Water helps flush excess glucose from your body. So staying well hydrated is a must. Pass on sugary drinks like soda and sip on water instead. And if you drink alcohol, try to consume it with protein-rich food to reduce the glucose hit.
Traditional Holiday Food – Smart swaps
Keeping your blood sugar steady doesn’t mean missing out on festive, holiday foods. Many blood sugar-friendly swaps are just as delicious. Try decking your plate with these tasty, lower-carb alternatives:
Balanced Holiday Meals – Sample plate
Here’s a simple formula for creating blood-sugar-friendly meals. Fill half your plate with non-starchy veggies (for the fiber), ¼ with protein, and the rest with healthy fats and complex carbs.
NON-STARCHY VEGGIE EXAMPLES:
Leafy greens
Broccoli
Cauliflower
Brussels sprouts
Cabbage
Green beans
Asparagus
Zucchini
Yellow squash
Eggplant
Cucumber
Bell peppers
Mushrooms
Snow peas
Snap peas
Leeks
Radishes
PROTEIN EXAMPLES: Lean + Clean
Chicken
Turkey
Eggs
Fish
Beef
Tofu
Tempeh
Edamame
Cheese
Greek yogurt
Nuts & nut butter
HEALTHY FATS EXAMPLES:
Olive oil
Avocado
Olives
Coconut
Nuts/seeds
Fatty fish
CARB EXAMPLES:
Sweet potato
Potato
Quinoa
Brown rice Beans/legumes
Butternut squash
