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Eating carbohydrates with protein, fat and fiber can help stabilize blood sugar levels.
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The way you eat also matters. Eating more slowly and earlier in the day can help prevent blood sugar spikes.
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Other healthy habits, such as getting enough sleep, are crucial for balanced blood sugar levels.
You don't have to cut out carbs to balance your blood sugar levels and become healthier and more energetic, according to a leading nutritionist.
According to Sarah Berry, a professor at King's College London and chief scientist at ZOE, a personalized nutrition and health sciences company, it's not just what you eat that matters, but how you eat. That matters when it comes to reducing the spikes and crashes in your blood sugar levels.
While a spike in blood sugar after eating carbs is normal and not necessarily a problem, Berry says, having blood sugar that is too high or too low can cause inflammation, increasing your risk of chronic disease and other health problems, research shows.
“Our bodies are so smart, we have all these different things in place to be able to process that. But when it happens repeatedly and excessively, that's when it becomes a problem,” Berry said.
Dramatic swings in blood sugar can also leave you feeling “crappy,” she says, leading to afternoon slumps, cravings and brain fog.
The latest scientific insights show that with a few adjustments to your routine you can prevent your blood sugar levels from rising or falling, without having to cut out carbohydrates.
“That doesn't mean you have to obsess about it, but it does mean you can be a little more mindful about it and think more consciously about how you combine your food, when you eat it and things like that,” Berry said.
Combine your carbohydrates with nutrients such as proteins or healthy fats
You can still eat your favorite carbs, from pasta to bread, but the key to making them healthier is what you add to the meal or snack, dietitians previously told Business Insider.
Take breakfast for example, Berry said.
When you eat a bagel, you can pair the carbs with protein or healthy fats, like cheese or other nutrient-rich toppings (think salmon and veggies). This can lower your blood sugar and make you feel better after eating.
“You stay fuller longer and that's what's important,” Berry said. “Carbs can be a fantastic part of our diet, especially if they're high in fiber. But make sure you're eating plenty of protein and healthy fats at the same time.”
Choose carbohydrates high in fiber, such as whole grains and berries
The type of carbohydrates you choose can also affect your blood sugar levels.
Foods high in fiber slow down your digestion, which means your blood sugar levels won't rise and fall as quickly, registered dietitian Bonnie Taub-Dix previously told Business Insider.
Add more fiber to your diet by adding nuts and seeds to your snacks, using whole wheat bread for your sandwiches, eating plenty of chickpeas or other beans (especially in pasta), and eating fiber-rich fruits such as strawberries and blueberries.
Take it easy and enjoy your food
Research shows that wolfing down your food can lead to bigger spikes in your blood sugar levels and, in the long term, weight gain.
“We see that if you eat your food faster, you have higher blood sugar levels and therefore you are heavier,” Berry said.
To keep your blood sugar levels balanced, take the time to enjoy your food without rushing or distractions. For example, you can’t binge in front of the TV or rush to eat your meal.
Eat earlier in the day (and avoid evening snacking)
Some of the research that Berry is most excited about shows that the time of day you eat also affects your blood sugar levels.
A recent ZOE study found that people had a more moderate blood sugar response when they ate a meal at breakfast, but a stronger blood sugar response when they ate the same meal later in the day.
This supports the growing body of research that our circadian rhythms can influence our metabolism. Previous research suggests that eating too late at night may also put you at higher risk for certain health problems.
“This is consistent with the data we’re collecting, where people who snack late at night tend to have higher BMIs, poorer cardiovascular health and higher blood sugar levels,” Berry said.
Take a short walk after your meal
Another way to control your blood sugar is to exercise. Exercise uses stored energy and makes you more sensitive to insulin, the hormone that regulates blood sugar.
Research has shown that walking for two to five minutes after eating can lower your blood sugar levels.
Get enough sleep (really)
No, you're not dreaming — taking a nap could help you enjoy carbs more healthily. That's because too little sleep can spike your blood sugar levels. It can also make you more susceptible to cravings and overeating, research suggests.
“If you sleep poorly, you have higher blood sugar levels compared to if you sleep well. So you're putting yourself on a roller coaster,” Berry said.
It’s a good reminder that blood sugar levels are about more than just what we eat. All of our habits and even aspects of our identity, like age and gender, can play a role.
“We are starting to get a beautiful puzzle coming together, because what controls our blood glucose is so complex. It's who we are, how we eat, how we feel, our lifestyle, and so on,” she said.
Read the original article on Business Insider
