Eating for a normal blood sugar level takes a little bit of planning and some fortitude to stay on track once you are started. The key is to eat in such a way as to keep your blood sugar between narrow level and not have any high spikes and then crashes. The first goal is to always eat at least three meals a day and then even throw in several snacks throughout the day. Regular eating of smaller meals keeps the blood sugar levels roughly the same levels. Eating only one large meal and then nothing for many hours sends your blood sugar level spiking way high and then crashing when the amount of insulin secreted catches up to the rise in blood sugar.
Foods that are made up of carbohydrates will raise the blood sugar levels the most. How quickly that happens depends on the exact composition and portion size you are eating. A carbohydrate only meal will raise your levels the quickest and highest. It is best to include a combination of proteins, fats and carbohydrates at each meal to help balance out the rise in blood sugar.
Portion size is also extremely important, because larger portions push more glucose into the blood stream than smaller portions do. Reading labels becomes important because if our goal is to eat 15 grams of carbohydrate at every meal we need to learn how much of each food equates to that amount. High fiber foods are slightly different in that the body does not digest carbohydrates from fiber and they do not raise blood sugar levels. When you read a label remember carbohydrate amount equals the fiber plus the sugar plus starch.
Consistency of blood sugar levels can be achieved by eating meals at regular intervals throughout the day. A schedule of meals and good quality snacks can keep your blood sugar in a narrow band and avoid those large swings. Like any new habit sticking to it for the first few days is the first obstacle to overcome. After that it’s the first few weeks and then the first few months. Changes can be difficult, but the results are worth it.
