Feel tired, hangry, or brain-fogged throughout the day? Your blood sugar could be to blame. Blood sugar imbalance affects your mood, energy level, concentration, ability to lose weight, and much more.

So, if you’re tired of carb cravings and energy crashes wrecking your day, read on. This guide will share simple hacks to lower your blood sugar to improve your energy, mood, and overall health. But first, let’s dip into the science…

Glucose Support Protocol

To help control sugar, consider the following regime. This is for both men and women.

You may continue taking other foundation nutrition supplements, if you are taking them, such as Mineral Essence (recommended), Multigreens, Life 9, and Master Formula.

Combine this protocol with exercise and plenty of water. Drink a minimum of 10 cups of water per day. Ideally you drink half your body weight in oz in water.

Get fiber by adding dark leafy greens to your diet, as well as good fats, such as avocados and unsalted raw nuts.

Limit red meat consumption.

Limit processed carbohydrates, like pasta, bread, and foods that are high in sugar.

Give your body 3 months minimum to work with this new routine.

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Glycemic-Index Diet

The Glycemic Index (GI) Diet measures foods on a scale of 0-100 based on the degree to which they increase blood sugar levels in the body. Based on this rating, each food is classified as a low-, medium-, or high-GI food.

This diet argues that all foods are not created equal nor should they be treated as such. Low-GI foods are foods with a GI rating less than or equal to 55, medium-GI foods are foods rated 56-69, and high-GI foods are equal to or greater than 70 on the GI scale. The lower the GI level of the food, the slower the food is digested and absorbed. The higher the GI level, the faster the food is digested and absorbed.

Common low-GI foods include beef, chicken, lamb, scallops, winter squash, garlic, carrots, asparagus, avocados, beans, nuts, broccoli, cabbage, fennel, kale, and olive oil. Medium-GI examples are millet, watermelon, beets, sweet potatoes, corn, and leeks. High-GI foods are usually high in starch, such as potatoes, white bread, and white pasta.

The goal of this diet is to control blood sugar levels by controlling the rate of digestion – lower-GI foods digest more slowly providing a steady stream of energy rather than a spike in energy followed by a crash.

Low-GI foods have less of an effect on blood sugar and insulin levels, which will lead to a longer feeling of fullness and reduced cravings as well as an increase in energy and stabilized moods. This is said to help reduce the possibility of overeating and stabilize mood.

One convenient aspect of the GI diet is the concept of food swapping: Switching out one high-GI food for a lower-GI food to make the same meal. An example of this would be using multi-grain bread (with a GI of 48) instead of white bread (with a GI of 71). Adding certain foods (such as legumes) to meals is believed to slow the rate of digestion and absorption.

Foods to include:

• Vegetables
• Fruits
• Whole grains
• Meat
• Poultry
• Fish
• Eggs
• Beans
• Dairy
• Nuts and seeds
• Healthy oils

Foods to avoid:

• Refined grains
• Sugar
• Trans fats
• Processed foods 

Pros:

• No calorie counting
• Relatively easy to follow
• Reduced risk of heart disease
• Improved control over diabetes

Cons:

• Some math and knowledge of GI ratings required
• Selecting appropriate meals may be difficult and inefficient, especially when dining out
• May be difficult for some to avoid processed foods

Leafy greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements.

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.

Fatty fish

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health (1Trusted Source).

Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.

Research indicates that people who eat fatty fish regularly have a lower risk of acute coronary syndromes, like heart attacks, and are less likely to die from heart disease (2).

Studies show that eating fatty fish may also help regulate blood sugar.

A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish (3Trusted Source).

Fish is also a great source of high-quality protein, which helps you feel full and helps stabilize blood sugar levels.

Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI) (6Trusted Source).

This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance (7Trusted Source).

More research is needed in humans to establish the connection between avocados and diabetes prevention.

Eggs

Regular egg consumption may reduce your heart disease risk in several ways.

Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.

A 2019 study found that eating a high fat, low carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day (8Trusted Source).

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that eating 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in people with diabetes (9Trusted Source).

What’s more, some research suggests that eating eggs may reduce the risk of stroke (10Trusted Source).

Chia seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes.

A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control (11Trusted Source).

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

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