You might have heard the term “glycemic control” and wondered what it’s all about. While it’s often discussed in the context of diabetes, glycemic control is important for everyone, even if you don’t have a chronic condition. Simply put, it’s about managing your blood sugar levels to keep them steady and healthy.

Let’s break it down with a practical example: Think of your blood sugar as a car’s fuel gauge. When you eat, your blood sugar levels go up as your body digests carbohydrates. The goal of glycemic control is to keep that gauge from swinging too wildly. Rapid spikes and drops in blood sugar can lead to energy crashes, irritability, and cravings. That’s why it’s useful for everyone to understand how to manage their blood sugar.

Start by focusing on your meals and snacks. The key is to choose foods that help keep your blood sugar levels stable. For breakfast, instead of a sugary cereal, try oatmeal topped with fresh berries and a sprinkle of nuts. The fiber found in the oatmeal, fruit and nuts digest slowly, providing a steady release of energy. Berries add natural sweetness and antioxidants, while nuts offer healthy fats and protein.

For lunch, a whole grain wrap with lean protein like turkey, plenty of vegetables, and a small amount of avocado is a great choice. Whole grains and veggies provide fiber, which helps slow down glucose absorption, while protein and healthy fats keep you full longer.

Snacking wisely is also important. Instead of grabbing a bag of chips, opt for apple or pear slices with a spoonful of peanut butter. **Pairing it with peanut butter versus fruit just by itself is very important to manage blood sugar properly! See the image below that shows the blood sugar impact of both choices.** The fiber in the fruit and the protein and fat in the peanut butter help keep your blood sugar levels steady. Another good snack is Greek yogurt with a few slices of fresh fruit.

5 Blood Sugar Tips from the Glucose Goddess. Reprinted from
Glucose Goddess by Jesse Inchauspe, 2024.

For dinner, aim for a balanced plate with a lean protein like grilled chicken, a side of quinoa or brown rice, and a generous serving of steamed vegetables. This combination helps ensure a slow and steady release of glucose into your bloodstream.

Good glycemic control isn’t just about avoiding diabetes; it’s about maintaining steady energy levels and avoiding those dreaded afternoon slumps. By making smart food choices and balancing your meals with fiber, protein, and healthy fats, you’re not just supporting your blood sugar but also your overall well-being. Small changes can make a big difference in how you feel throughout the day!