Blood Sugar Balance Tips: A Functional Medicine Approach

Managing blood sugar isn't just for people with diabetes — it's crucial for anyone seeking stable energy, better mood, reduced inflammation, and long-term health. Recent functional medicine research (Hyman, 2022; Gottfried, 2023) emphasizes that what you eat — and how you combine foods — can greatly influence your blood sugar response.

Here are simple, science-backed tips to keep blood sugar steady:

1. Prioritize Protein and Healthy Fats at Every Meal

Protein and fat slow down the digestion of carbohydrates, preventing rapid spikes in blood sugar.
Good choices: pasture-raised eggs, wild salmon, grass-fed beef, avocado, olive oil, grass-fed butter, nuts, and seeds.

2. Load Up on Fiber

Fiber-rich foods blunt blood sugar spikes by slowing glucose absorption.
Aim for plenty of non-starchy vegetables like leafy greens, broccoli, asparagus, and Brussels sprouts.

3. Pair Carbs Smartly

Never eat naked carbs! Combine any carbohydrate (like fruit or whole grains) with a protein or fat source to moderate blood sugar.
Example: Pair apple slices with almond butter, or quinoa with grilled chicken.

4. Choose Low-Glycemic Foods

Focus on foods that have a gentler impact on blood sugar.
Better options: berries, lentils, sweet potatoes, chickpeas, and steel-cut oats.

5. Time Your Carbs

Consuming carbs after a workout — when your muscles are more insulin-sensitive — can help your body handle them better.
Studies show post-exercise carb intake improves glucose control (Roberts et al., 2022).

6. Eat in the Right Order

Newer research (Arakawa et al., 2023) confirms that eating fiber and protein before carbohydrates during a meal reduces blood sugar spikes dramatically.

Why It Matters

Chronic blood sugar spikes contribute to insulin resistance, weight gain, hormonal imbalances, inflammation, fatigue, and accelerated aging.
By applying simple food pairing and timing strategies, you can protect your metabolism, energy, and long-term vitality.

Sources:

• Hyman, M. (2022). The Pegan Diet: 21 Practical Principles for Reclaiming Your Health.

• Gottfried, S. (2023). Women, Food, and Hormones.

• Roberts, C. K., et al. (2022). Exercise and Glycemic Control. Journal of Applied Physiology.

• Arakawa, T., et al. (2023). Effects of Meal Sequence on Postprandial Glucose Levels. Nutrients.