The 3 "F's" of Balanced Blood Sugar

One of the easiest, most effective ways to manage chronic stress is by balancing your blood sugar.

Having "rollercoaster blood sugar levels" that spike and crash over the course of the day (and night) is a huge physical stress trigger, exponentially increasing the output of cortisol, your body's long-term stress hormone.

But wait, there's more!

Wonky blood sugar levels lead to other problematic symptoms and disease processes like insomnia, chronic inflammation, type 2 Diabetes, and weight gain. And by weight gain, I mean an increase in body fat - which is a stressor in itself!

Vicious cycle much? 

The 3 "F's" of balanced blood sugar are a great starting point for breaking that cycle, getting off the rollercoaster, and optimizing your body's ability to bounce back from stress, acute or chronic.

Fat

As a child of the 80's, I was raised in a fat-fearing food culture where previously wholesome foods like eggs, butter, and dairy were condemned - the suggestion being that they caused heart disease. Despite overwhelming evidence to the contrary, folks still shy away from fat, perhaps out of habit, perhaps for lack of guidance to the contrary. Interestingly, recent research has shown that not only are  low-fat diets ineffective at preventing heart disease, but they promote insulin resistance and metabolic syndrome which, ironically, lead to heart disease. 

If you're trying to balance your blood sugar (and reduce stress and lose weight AND reduce your risk of chronic disease), fat is your friend. Specifically, unrefined, whole-food sources of fat. Nuts & seeds, wild-caught fish, avocado, organic eggs, and delicious, rich butter (preferably from grass-fed cows) is back on the menu!

Consuming healthy fats throughout the day increases satiety, levels out insulin, and actually helps you lose body fat. Especially when you avoid processed grains and refined sugars, too. 

Fiber

Fiber comes in two main forms: soluble and insoluble. Soluble fiber is helpful for feeding your microbiome, reducing cholesterol, and leveling blood sugar, while insoluble fiber aids in digestion and satiety. Both can be found in plant-based foods like apples, greens, beans, carrots, berries, and whole oats. 

Unfortunately, the Standard American Diet is high in processed and refined foods, meaning much of the fiber is removed or minimized. This robs our happy gut bacteria of their food, which leads to inflammation, digestive problems, and blood sugar imbalance. Choosing whole foods, especially fruits and veggies prepared without added sugar (I'm looking at you, trendy fruit pouches and plant-based protein powders) is key for keeping insulin levels steady and cortisol managed. 

Fenugreek

A 2020 Meta-analysis found that Fenugreek can reduce serum levels of Hemoglobin A1C (a marker of chronic insulin elevation & type 2 diabetes), total cholesterol, and LDL cholesterol. This is a heckuva big deal, especially since drug management of diabetes is both costly and fraught with negative side effects. 

The Fenugreek seed has been used for centuries to help manage blood sugar imbalances, but it has loads of benefits. A 2021 review stated that, "Fenugreek helps reduce cholesterol, reduce cardiovascular risk, control diabetes, a good consolation for sore throats, a remedy for acid reflux, constipation, colon cancer prevention, appropriate for kidney trouble, skin infection, increase milk production, reduce menstrual discomfort, and reduce menopause symptoms. It is also an appetite suppressant that helps in weight loss."

No supplement or nutraceutical can make up for an unhealthy diet or lifestyle, but it's a great addition to the first two "F's" of balanced blood sugar! You can check out my favorite version of Fenugreek HERE. 

There are loads of other strategies for balancing blood sugar, but the 3 "F's" are a great place to start!

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