10 Ways to Balance Blood Sugar Naturally


10 ways to balance blood sugar naturally

Blood Sugar Balance in Plain English

Before we get started with tips to balance your blood sugar, I want to cover some basic blood sugar terms that I will be using in this discussion.

Blood sugar/blood glucose – Glucose is the form of sugar that is in our bloodstream. Glucose is the body’s preferred source of fuel.

Insulin – the pancreas secretes insulin, a hormone that shuttles glucose from the blood into body cells. It knocks on the cell and says, “Open up, I’ve got some glucose that I need to get out of the bloodstream so take it and use it for energy.”

Insulin resistance – When we consume a large amount of refined carbs with very little fat and protein, our blood sugar spikes very high and the pancreas frantically overcompensates with insulin release. This overcompensation of insulin eventually causes insulin resistance, which leads to Type 2 Diabetes if poor dietary practices are continued. The good news, however, is that it can an be reversed through a healthy diet that balances your blood sugar.

Glycogen – Glucose that doesn’t enter body cells is taken to the liver where it is converted to glycogen. This is a form of stored sugar that is broken down to stabilize low blood sugar levels between meals and during the night. It is healthful for the body store of glycogen, but stress and hormone dysfunction deplete our ability to store glycogen and this can contribute to blood sugar imbalance.

Hyperglycemia – Hyperglycemia is another term for high blood sugar. It is normal to have a spike in blood sugar after a meal, but chronically high blood sugar causes severe health issues.

 Hypoglycemia – Hypoglycemia is low blood sugar. Glycogen, the sugar stored in the liver, is responsible for raising blood sugar in-between meals and should prevent hypoglycemia. Stress and hormonal imbalances, however, reduce the body’s ability to store glycogen. Hypoglycemia can also occur after a high-carb, low-fat meal when excessive insulin pushes too much sugar into the cells.

Balance blood sugar, get healthy!

Here’s the scenario we’re aiming for when we take steps to balance blood sugar naturally: 

  • When we consume healthy sources of carbohydrates with plenty of good fat and protein, the glucose from the meal enters our blood in a slowly, and the pancreas responds by secreting a measured amount of insulin.
  • Insulin shuttles the right amount of glucose into the cells and it is used for energy. There is not excess insulin running around in the blood stream to promote inflammation.
  • We avoid “sugar highs” and “sugar lows” with balanced blood sugar throughout the day. We can easily go 3 hours or more between eating without experiencing sugar cravings or feeling shaky, irritable or tired. 
  • Since blood sugar imbalances perpetuate inflammation, stable blood sugar reduces inflammation and helps balance hormones.
  • Because stable blood sugar means no sugar or carb cravings, even stubborn weight starts to melt away with balanced blood sugar levels. 

Ready to balance blood sugar naturally? Let’s get started!

1. Balance blood sugar with plenty of healthy fats

Whenever we eat a source of carbohydrate, it should be accompanied by a quality source of fat. Fat slows down the absorption of glucose into the bloodstream and prevents sugar highs and sugar crashes. This keeps us full longer so we can reach or maintain a healthy weight.

10 ways to balance blood sugar naturallyWhat happens when we attempt a low fat diet? First, we replace the fat in our meal with sugar and refined carbohydrate, because removing fat from food also removes flavor and moisture. Second, we experience sugar cravings and frequent hunger. This results because fat provides satiation and satisfaction after a meal, while carbohydrates alone do not. 

Additionally, the presence of fat in a meal signals the gallbladder to release bile. A stint on a low-fat diet, be it months or years, causes the bile to become thick and stagnant. Since the bile contains hormones and toxins that need to leave the body, stagnant bile allows these things to be reabsorbed into the body. This can contribute to inflammation and blood sugar imbalances.

When it comes to choosing fats, opt to skip anything that requires a factory to produce it. Corn oil, soybean oil, safflower oil, sunflower oil and margarine are all highly processed and highly inflammatory. As a rule of thumb, enjoy fats that allowed your ancestors of 10,000 (and even 100,000 years ago!) to thrive. These include fats from grazing animals, like butter, egg yolks, lard and tallow. Coconut oil is another excellent option. For an example of what a daily intake of fat should resemble, read my post 10 Reasons Why Low Fat is NOT High Nutrition.

Wait a minute! You may be thinking. Won’t those fats clog my arteries? Nope, but blood sugar problems will! Science tells us that saturated fats does not cause heart disease, and neither does cholesterol clog arteries. Studies show that a low fat diet increases triglycerides and lowers HDL cholesterol. A meta-analysis in the American Journal of Clinical Nutrition shows that there is no evidence that saturated fat causes heart disease. Further, studies show that low cholesterol actually correlates to numerous health problems.

2. Don’t eat constantly to balance blood sugar

How often have you heard, “It’s best to eat small, frequent meals to balance your blood sugar”? This is a debated topic. Many nutrition researchers whom I greatly respect, including Sarah Ballentyne who wrote The Paleo Approach, believe it is best to transition to larger, less frequent meals to help regulate hunger hormones. As a matter of fact, we do not have proof from studies to show that smaller, more frequent meals improves health.

With that said, I believe that it may be necessary to slowly transition to less frequent meals if you have issues like adrenal fatigue, chronic fatigue, autoimmune disease, inflammation, and/or compromised digestion. A good starting point is three solid meals a day, if you are used to snacking all through the day. Intermittent fasting can be healthful, but, in my experience, not when blood sugar balance is severely compromised.

3. Always eat breakfast for balanced blood sugar

With that said, breakfast is usually an important part of the day to balance blood sugar. If you are not hungry for breakfast, it indicates that you may suffer slow digestion due to inadequate stomach acid. It can also be a sign that your stress hormones are out of whack.

small egg yolkWhen we skip breakfast, the body increases production of stress hormones and starts to break down muscle (not fat – muscle!) to use for energy. It’s a very stressful situation for the body and wreaks havoc on blood sugar balance for the rest of the day. Breakfast should be consumed within 30-45 minutes of waking and it should include a hearty source of protein, a source of fat, and a source of carbohydrate (such as a whole fruit or half a sweet potato).

A breakfast with 40 grams of protein, according to expert Chris Kresser in Your Personal Paleo Code, has a stabilizing effect on blood sugar throughout the rest of the day. That’s a therapeutic dose of protein and not necessary for everyone. If that dose is out of the question, shoot for at least 20 grams of protein each morning.

4. Protein is essential to balance blood sugar levels

Quality fats slows down the absorption of glucose into the blood stream, providing satiation and satisfaction. Protein helps pull sugar into the cells so your body can use it for energy. And, of course, carbohydrates provide your body with the preferred source of fuel: glucose.

See how the three macronutrients – fat, protein and carbohydrate – works together nicely?

We run into problems when we consume poor quality macronutrients and/or consume them out of proportion. Too much protein without healthy fats, for example, can deplete fat soluble vitamins A and D. Consume a healthy source of protein, carbohydrate and fat at each meal to balance your blood sugar.

Remember, protein powders are not healthy options. Even plant-based protein powders provide poor quality protein without the fatty acid co-factors required to properly utilize the protein. One healthy protein addition that I recommend is Grassfed Collagen Hydrolysate, found here, which is gelatin that dissolves instantly in hot or cold beverages. It can supplement your protein intake with healthful amino acids, but should not replace whole-food sources of animal proteins. Take one tablespoon twice daily.

5. Skip the “healthy whole grains” to balance blood sugar

Gluten free is the new “in-diet” but it’s not enough. I strongly believe gluten free diet is always the way to go, due to the genetic composition of modern wheat and the methods of wheat preparation. However, a gluten free diet does not automatically quality as a healthy diet, because it often includes extremely inflammatory ingredients like vegetable oils, soy, refined sugar and other grains.

These foods undermine your blood sugar balance in two ways: first, they create inflammation that perpetuates high blood sugar. Second, the grains and refined sugar spike your blood sugar levels to an unhealthy range. The term “healthy whole grains” is an oxymoron. Even though a breakfast cereal boasts “low fat!” and “high fiber!” it still wreaks havoc on your blood sugar and contributes to inflammation. Grain products are supposed to be “complex carbs” and therefore release glucose slowly, but grains are highly inflammatory and do more harm than good.

Further, the consumption of grains perpetuates carbohydrate malabsorption. This is because the starches in grains damages the vili and microvilli in the small intestine, which are the finger-like projections responsible for absorbing nutrients. As discussed in The Gut and Psychology Syndrome, this creates a permeable gut lining and fosters the overgrowth of pathogenic bacteria. Both these factors damage your blood sugar balance by instigating sugar cravings and inflammation.

6. Favor roots and fruits as carbs to balance blood sugar

Instead of obtaining carbohydrates from grains, opt for healthy carbs from fresh, whole fruits and root vegetables. These carbs do not perpetuate inflammation or intestinal damage like grains. Enjoy fresh fruits in season as well as a variety of frozen fruits. Sweet potatoes, carrots, celeriac, beets and other root vegetables provide a nutrient-rich source of healthy carbs.  Remember, to balance blood sugar, enjoy fruits and roots in the presence of healthy fats and protein.

7. Balance blood sugar with Healthy Buttermints

How to make buttermints, a healthy way to stop sugar cravings!Remember how I told you that healthy fats are the key to balance blood sugar? My Healthy Buttermints recipe here provides a dose of nourishing fatty acids to nip sugar cravings in the bud within 5-10 minutes of eating them.   

How does it work? It contains butter and optionally coconut oil, two extremely healthful sources of beneficial saturated fats. (Yes, I used healthful and beneficial in the same sentence as saturated fats… I’m trying to make a point here.) Calorie-for-calorie, these good fats provide profound satiation while promoting hormone balance and weight management. And, of course, these fats help balance your blood sugar. The small amount of refined honey in the recipe satisfies your sugar cravings but won’t spike your blood sugar, because it is balanced with fats. Additionally, honey is shown to improve blood sugar balance in comparison to other sweeteners.

8. Emphasize quality sleep

Sleep deprivation wreaks havoc on blood sugar. On the bright side, improving your sleep habits will go a long way in supporting healthy blood sugar levels.

Sleep deprivation affects blood sugar in numerous ways. In one study, sleep deprived participants experience a decrease of cortisol concentrations that was 6 times slower than usual. The higher evening cortisol levels are linked to insulin resistance. 

Inadequate sleep also drastically reduces glucose tolerance (making it more difficult for cells to uptake glucose, creating higher blood sugar). This finding is so significant that researchers drew the conclusion that “less than 1 week of sleep restriction can result in a prediabetic state in young, healthy subjects.”

9. T-Tapp: Exercise to balance blood sugar levels

T-tapp workoutT-Tapp is a unique physical therapy approach to fitness that I use as the main part of my own exercise routine. It uses a specific sequence of left brain/right brain and rehabilitative movements to tone muscles, detox the body and support blood sugar balance. One specific T-Tapp move lowered my blood sugar 30 points in two minutes! I share that move and my review of the T-Tapp program here.

Chronic cardio activities like running, Zumba and spinning keep your heart rate constantly elevated, spike stress hormones and create damaging free radicals. All these factors throw hormones and blood sugar out of balance, but  T-Tapp has none of these problematic “side effects” and is specifically designed to support ideal hormone and blood sugar balance. To learn which T-Tapp program to choose and how to use T-Tapp for optimal results, please read my T-Tapp Review and Guide here.

10. Use a glucose meter to balance blood sugar

We can take hints from our body about our blood sugar levels. For example, if you feel shaky or irritable in-between meals, this points to hypoglycemia (low blood sugar levels). If you buzzed after a carb-dense, low fat meal or snack, that indicates hyperglycemia.

glucose monitorWith that said, the only way to truly understand your blood sugar levels is to use a glucose meter. This is a pretty affordable and easy option, and the only reoccurring expense is the test strips. I highly recommend this article by Chris Kresser explaining how and when to monitor your blood sugar with a glucose meter.

I purchased the glucose meter recommended in his post, the RelionUltima, and I take my blood sugar readings  one day each week or so (4-6 times on that day). This helps me stay on track with my blood sugar, although by now I know how to keep it pretty balanced. You may find it helpful to monitor your blood sugar daily for a month while your are tweaking your diet.

It’s all about making mealtime compensations to balance blood sugar. If your blood sugar is too high, increase the healthy fat at your meals and decrease the carbs (remember, fruits and roots are the best carbs!). If your blood sugar is too low between meals, consider increasing the carbs at your meals and perhaps include a snack such as the Healthy Buttermints.

Are you on a mission to balance blood sugar? Do you follow any of these steps? 

Get the Empowered Sustenance Newsletter
Join 50,000 others and receive recipes, wellness tips and my e-cookbook Grain Free Holiday Feast delivered to your inbox!
Some of the ads on this site are served by AdChoices and, as a result, I do not necessarily recommend the advertised products. The revenue from the ads makes it possible for me to continue blogging, so I appreciate your understanding.


  1. says

    Can you give some examples of different breakfasts that have 40 grams of protein? I’m having a hard time thinking of things to eat that would get you to that number, but not be a LOT of food.

    • Kim says

      I just had a cup of Greek Yogurt with 3 TBSP of milled flax seed with berries and a splash of almond milk for breakfast. That came to 30 grams, according to my fitness tracking app, so if I had upped it to just over a cup of yogurt with 4 TBSP of flax and a half cup of almond milk, it probably would have been close to or at 40.

  2. S says

    Thanks for sharing, I have always had problems with my weight and my blood sugar has been chronically low for a long time. I think I’ll give the butter mints a try, they look delicious and I’ve been looking for a way to curb my sugar cravings. I also want to look more into the T-Tapp thing, however I disagree with your statement that cardio exercises “spike stress hormones and create damaging free radicals” (I won’t debate the elevated heart rate thing, that’s a given during exercise) because I walk, run, and do other cardio frequently and it makes me feel absolutely great, and my blood sugar levels tend to actually stabilize when I’m more active. I may be undiagnosed bipolar, so getting through the day in a good mood, calm and relaxed, without any blood sugar-, digestive-, or hormone-related issues, and feeling good about the way I look, is huge for me. I think because everyone is different, it’s more a question of what works for you. Enjoyed your post! :)

    • says

      Thanks for your comment and I hope you enjoy the buttermints! I agree that we should each tailor our exercise to our own needs. In my research, I’ve come to the conclusion that chronic cardio are not helpful for relieving inflammation and hormone imbalances. If your exercise routine works for you, that’s the most important thing :)

  3. Jitka says

    great post as usual. This question is off topic. We live in a city where our water is fluoridated and would like to get a device that would remove it . Have you come across a reliable method or device that removes fluoride without altering drinking water significantly?

  4. Lisa says

    I’ve been tested and found to have an intolerance to milk and eggs…this makes it very hard to go paleo. I’ve tried to ignore this but my face reeks havoc with acne when consumed. I’ve been doing the himalayen sea salt/lemon/warm water first thing in the AM for a month now thinking my adrenal glands were suffering. The only sweet I do is a small amount of honey. I’ve eliminated my egg and milk intake but still my face suffers…any advice or help?


    • Sheila H. says

      I would go to your OB/GYN or a naturopath to get your hormones tested. It is a simple blood test. There are lots of reasons that you could have acne. After seeing a naturopath, my skin looks better than ever because so many of my levels were off (adrenals, vitamins, yeast and more).

      I can’t have milk or eggs either and I usually have Whole30 foods for breakfast. Sausage with soup, bacon with brussel sprouts, sweet potatoes stuffed with spinach and cranberries, etc. You will have to change the idea of what a normal American breakfast is.

    • Kim says

      I have struggled with hormonal acne ever since stopping my birth control. i recently introduced estroblock into my diet as well as vitex berry, and my hormone levels seem to be balancing out. No more acne, or oily skin or scalp. I have also been eating more veggies and have cut out all processed foods, veg oils, and trying to limit breads to only sourdough fermented. It’s working well… I would def try it. You can read more about it from the love vitamins blog!

    • Don says

      I’m a little surprised you’ve having acne probs since you’re drinking lemon juice. I went to an acupuncturist many years ago for my adult acne and, in addition to acupuncture treatment, he told me to consume as many “yin” fruits and vegetables as possible. Those include carrots, spinach, lettuce, radish, tomatoes & “bitter melon” — which I’ve never been brave enough to eat. Lemon juice is a huge help ( a “few drops, several times a day”). When I put it in water, I get acid stomach; yet, in cranberry juice I have no probs. Sweating (via exercise or sauna) is a big help too. It releases trapped heat, he told me. Good luck.

  5. Mrs G says

    Nice article, Lauren.
    However, I would like to point out that this paragraph is inaccurate:
    “Insulin resistance – When we consume a large amount of refined carbs with very little fat and protein, our blood sugar spikes very high and the pancreas frantically overcompensates with insulin release. This overcompensation of insulin eventually causes insulin resistance, which leads to diabetes if poor dietary practices are continued. The good news, however, is that it can an be reversed through a healthy diet that balances your blood sugar.”

    You are describing diabetes type 2, not just diabetes. There are at least two sorts of diabetes: type 1 and type 2.
    Diabetes type 1 is an autoimmune disease and it’s not exclusively (or mainly) linked to insulin resistance. There are different causes and it cannot be fixed by diet alone, although a good diet will lead to a more stable blood sugar and reduce/eliminate the risk of having diabetes related complications.
    I would also like to point out that there is a link between diabetes type 1 and celiac disease (they are both autoimmune diseases) so if you have one of those it’s a good idea to be tested for the other.

  6. Jackie says

    I am new to your blog and am learning so much! That surprises me since I discovered and adapted Atkins way back in the 80s and have always loved reading about health and nutrition. This one article is jam-packed with so much information! In particular I was surprised to hear my cardioid exercise routine might not be the best approach. I am happy to rethink that and appreciate all the research you put into your blog. Love the recipe too!

  7. Rachel says

    Just a few comments after your interesting article. #1 – while I am not questioning or validating any of your comments, I would appreciate references to all you cite. This is something we learned in our college English courses, but seems to have been abandoned in the blogging world. With such an easy to confuse subject matter, having acurate, scientific back-up woud set you appart in the muddy waters of blogger opinion vs fact. #2 There are a few incomplete sentences that leave me confused as I read through an already confusing topic, such as” It is healthful for the body store of glycogen, but stress…….” Thank you.

    • says

      In this post, I link to numerous other blog posts by me and a couple of other bloggers whom I trust. In these linked blog posts, you will find the links to the numerous studies that back up our research. I have also linked to books, such as the Gut and Psychology Syndrome, that are heavily researched and cite the studies in the book.

  8. Lisa says

    I love all your articles. I am excited to try the oils you mentioned in your last post. I am a vegetarian and usually don’t eat breakfast. I seem to be starving all day on the days I have breakfast. I usually have some type of egg while dis no baked goods and a veggie sausage. Any suggestions.?
    Thanks Lisa

    • says

      It’s always recommended to check with a medical practitioner before using essential oils for children or pregnant women, and some people advise the same caution with teens. Personally (this is not medical advice, this is just me) I would use these oils for my teenage clients. I think essential oils are particularly useful for teens who don’t want to take pills or supplements.

      • richelle says

        Thank you. I have been doing more and more with oils but I’m still very cautious. I appreciate your feedback.

    • Mary Niski says

      I know this is a year old but I don’t see any mention of essential oils in this blog. What oils are you talking about?

  9. Emily says

    I am not hungry for breakfast if I wake up too early. For instance, waking up at 5 in the morning doesn’t work for me. Forcing myself to eat that early stimulates my gag reflex, but drinking a smoothie or protein shake doesn’t cause a problem. If I wake up at 7, I can eat right away. Is this also caused by low stomach acid or could it be from something else?

  10. says

    Insightful post! I really try to find healthy ways to maintain blood sugar because Diabetes is active on both sides of my family. These are some great tips, thanks!

  11. Kestrel says

    It seems to me via your posts that it is beneficial to eat protein and fats and carbs together in the same meal so as to stabilize blood sugar. So what about food combining?- Where you don’t mix starches and protein in the same meal, etc. due to different mediums being used to digest the different substances. Is food combining a real thing or unfounded?

  12. Kasey says


    I would like to know your thoughts on dairy. You may already have a post that I’ve missed. If that’s so, please direct me to it. But I not only have a problem with Candida (2 years now) but also acne as of the past few months. I decided to stop my birth control after 12 years because I knew it was only hurting my health. I didn’t know if dairy was contributing to my acne so I tried to cut it out along with the gluten and white sugar. I’ve also had issues with IBS which I thought could be dairy related but am realizing that could be Candida related as well. I have to mention I took Depo for all of those years which I only realized about 6 months ago is as dangerous as it is. I know, I know. But I’m still learning. I now spend most of my free time researching all of the above. Needless to say, it wreaked havoc on my hormones. I believe I’m on the right track but can’t seem to completely kick this issue. Could you please share your thoughts on what I mentioned and possibly help steer me in the right direction with the dairy dilemma? Thanks in advance!

  13. Ivan says

    Thank you so much for this informative article. I have to deal with reactive hypoglycemia, and work a very physically exerting job in the evenings (UPS – Warehouse Work) I started dealing with anxiety also in the past month, so now more than ever I have to make sure my blood sugar is stabilized . Been eating a serving of organic oatmeal 3 times a day (if that helps) One egg with it in the morning. Some type of beef or chicken before i go in to work, along with B-Complex Vitamin, Fish Oil, and Magnesium Citrate supplement. I get home at midnight and have to eat my meal before bed. Just ordered the jar of of viva labs organic coconut oil a few days ago from amazon.

    I’m just trying to keep my blood sugar stabilized and prevent any plunges. Any other tips would be appreciated.
    Thank You :)

  14. Jo says

    Hey Lauren,

    Thanks for such a great article!! I have just discovered about my PMS (cyclic headaches, bloating, acne, exhaustion, allergies) being caused by low blood sugar, why has no one ever told me – it would also explain or for me be linked to my adrenal fatigue (I also have very large fibroids). You wrote: “With that said, I believe that eating every 2-3 hours is often necessary to keep blood sugar balanced when dealing with issues like adrenal fatigue, chronic fatigue, autoimmune disease, inflammation, and/or compromised digestion.” The book I read recommends eating starchy carbs (small meals) every 3 hours. I was wondering if you knew of a specific diet or had a diet plan I could follow. At the moment I’m “winging it” and would feel more confident if I knew I was getting it right . Thanks heaps, Jo :-)

  15. Sam says

    Hey Lauren,

    Thank you for an awesome article (this one and candida one too).
    I wanted to ask about grains: I totally understand about ones you wrote about, but I wanted to ask if buckwheat and/or brown rice are allowed? They seem fine and healthy?

    Thank you!

  16. Moo says

    Nice article and very wise.

    I tend to think that with candida and all other diseases we often make an error of judgment. We should not fight against or try to beat something, we sould act for, in favor of (health for example).

    I’m not an expert in candida, neither in nutrition etc…but it seems to me very clear that the cause of candida is an unbalanced state. A nutritional, emotional , lifestyle disorder may have created the rise of something (fungus in this case) to balance with this disorder.
    So, if people are unbalanced, they should take gradual nutritional and emotional actions to recover health. In Ayurveda they say most of the disease come from a digestion problem (accumulation of toxicity) and when they try to cure a patient they cure the patient (body and mind) not the disease.
    People who are very strict with their diet may have results, but i’m afraid that they get results on the symptoms not the cause.

  17. Rachel says

    Hi Lauren,
    Thanks for the post! I’m wondering, how long does it typically take for imbalanced blood sugar levels to normalize after following the guidelines posted above?

  18. Kelley says

    Great article. I found it when searching about fats slowing absorption of carbs. I am a big proponent of healthy fats, so your article fits with my own research and beliefs. In regards to the cardio, I only have a limited time for fitness. So I power walk, interval style…with warm up, then about 20 minutes of alternating a minute or two of strenuous pace with two minutes of recovery…Then a cool down. Dr. Mark Hyman advises interval over steady paced exercise. Do you think that the frequent recovery might mitigate the cortisol response?

  19. Rose says

    Thank you for the tips. I will try implementing most of them. What do you think about ancient grains such as einkorn and emmer? Soaking and sprouting? Eating grains is Biblical, so I believe they do have a place in the diet, barring gut issues such as yours.

  20. Michal says

    Hi, it´s interesting, but what about millet or other pseudograins, for example millet is highly anti-inflammatory.

  21. says

    I don’t have a comment I wanted to know if you have ever heard of h pylori rare bacteria A? I was with this for 6 years or more before I finally changed doctors and with a simple blood test it came back positive! Within 2months I was giving 62 thousand mg of antibiotic plus acid reducer ect… My body has suffered a great deal of pain and my stomach will never be the same!!!my body is so out of whack its not funny if I could we wish for one thing to be somewhat normal it would be that my body temperature would be back to normal I sweat all the time I live in a four season state I don’t wear a coat in Jan just layer so I can take off when I need to find any kind of relief!I hope that you can shed some light I am walking on a tight rope.may god bless.

  22. says

    I am trying to sign up for your newsletter but keep getting a message saying “please enter valid email address”. Could you look into this please? I’d love to get your newsletter!

  23. Jonathan Chang says

    I’m quite frustrated by your article. Considering its title, it implies types of foods to go for as well. Instead, you offer no advice here except the obvious. Going by the comments, a lot of people want to know which types of food to go look for, which you’ve failed to supply.

  24. Doug says

    You disseminate a lot of important points that are key when trying to stabilize metabolism, but you also make a lot of unscientific statements. For instance, your note on 3: “Always eat breakfast.” lest it break down muscle (“not fat!!”). Where do you get this? Having woken up, your system is still flush with HGH which specifically protects muscle cells from undergoing neoglucogenesis. Your body will continue to burn fat until you throw it some sugar in the morning, at which point it will, from then on, induce neoglucogenesis, using protein of muscle cells, to break down and make sugar. The small meal thing perpetuates this. In fact, the only real way to target burn fat over muscle and other “useful” tissue is to avoid frequent eating. Even if you’re diabetic, you simply have to eat Medium-chain triglycerides (MCTs, in coconut oil) and switch your fuel from catabolic carbohydrates towards more stable fats.

    Another thing you warn of is “denatured” fatty acids. Just so you know, the first thing our body does upon ingestion is deliberately denature the fatty acids so that they can be broken down into their simple components. We do not absorb protein whole-sale, otherwise things like prion infections, or even viral, would be much more frequent.

    Also, gluten is not inherently bad. It’s just a protein, it’s not some mystical substance. Some people have an immune response to it, others don’t. Whole grains CAN be a good part of people’s diets, containing a lot of vitamins and minerals that meats do not. But I absolutely agree that simple carbs are going to wreck havoc on glucose balance.

    Those “essential oils” which “resonate with the frequency of the plant they’re harvested from” are ridiculous hogwash. We only have 3 fatty acids we need from diet, and can interconvert without an issue to the others we need for various cellular process. That crap is snake-oil. If our bodies needed some specific plant for some specific problem, our ancestors would have been screwed when we didn’t have the internet we could conveniently order lilac nectar for “Gallbladder Flow^tm.”

  25. Lotus says

    Hi Lauren,

    I read many articles from nutritionists and doctors, they all said not to combine carbohydrate foods with protein foods or protein foods with fats, because this will cause the foods to be undigested. So, if you say we should add a little protein and a little good fat to carbohydrate foods to control blood sugar then what is the ratio of carbohydrate: : protein : fat for maintaining good digestion and for controlling blood sugar at the same time?

    I look forward to your reply.


  26. Stephanie says

    I am having episodes of sugar level varying from 61-78 fasting and 2 hours after meals.
    My doctor said not to worry unless you have symptoms. She sent me to endocrinologist. He said this is normal? Did my work up all labs in range. Thyroid, different hormones. Even high level of insulin came normal.
    What should I do? I do not feel comfortable with these low sugars.
    Thank you

  27. says

    Thank you for this helpful information! Are the essential oils you mentioned–Adrenal Balance and Pancreatone–safe to use on my 8-year-old daughter?

  28. jackie says

    I was on a long course of antibiiotics which wrecked my digestion.The nausea was horrific,I lost 20 pounds in a mnth…mostly muscle as I was not eating much protein.I was diagnosed with protein deficiency,had to force mysellf to eat.I was slowly getting better when I developed gastritis.I had low blood sugar and insomnia.Finally was helped by a gastro and integrative doctor.I was given a high power probiotic,liquid b and d (with k)vitamins and a special protein drink to sip through the day.You need b vitamins to help digestion and to help balance blood sugar.I am now sleeping and can go three hours before i have to eat.Complex carbs were very important as I had depleted my glucagon stores.I know many of you are anti gluten ,but I felt the worst when I was advised to go gluten free.Everyone is different,but we all need the basic vitamins and minerals.

  29. Anessa says

    I had very low blood sugar when I was young and now as an adult I eat very healthy , I tend to need a snack before bed . What would u suggest is a good filing snack ? I workout 1.5 a day weights and. Cardio . I am not over weight just want to loose a little fat on my butt and thighs . I keep hitting a wall . Could it be my blood sugar hormones keeping me from this goal or maybe my workouts are too intense ?

  30. Nina says

    i am not over weight and i have just been told that my A1 C is 6..2 . wondering if 40 mg of lipitor is contributing to my rise in A1C. they gave me a montior to keep a log on the drug and then taking half of a dose. so far its been 99 in the morning. I consume about 100 grams of carbs a day and swim and walk. Any advice?

  31. Susan says

    Hi Lauren,

    I read your article and I was aware of a lot of this information. I am struggling on how to form a meal and snack that will raise my blood sugar but not spike it. I started increasing my physical activity this past spring and have been struggling with blood sugar lows and highs. I saw a nutritionist who told me to keep doing what I was doing but to up my protein. I am at about 30g per meal and almost double that for the carbs, I then struggle with blood sugar spikes. Any specific meal and snack examples that you can give?

  32. john says

    This is crazy, not only is there minimal advice for balanceing your blood sugar, there is lots of bad advice and psudo science.

  33. Hannah Campbell says

    Hi Lauren! I’m wondering if you can direct me to your source for this claim:
    “Whenever we eat a source of carbohydrate, it should be accompanied by a quality source of fat. Fat slows down the absorption of glucose into the bloodstream and prevents sugar highs and sugar crashes.”

    Thanks! :)

  34. says

    Nice post. I learn something totally new and challenging on blogs I stumbleupon every day.

    It will always be interesting to read content from
    other authors and use a little something from their
    web sites.

  35. Margaret says

    So, if I was to follow these guidelines to lose weight, how long would it take to lose maybe 20-30 lbs? Or would you even lose that much?

  36. Josh says

    Actually I’m afraid you are perpetuating a meme by saying that adding fat to carbs decreases blood sugar raising effect. The opposite is actually true. Evidence shows that due to mechanisms tied up in the Randall cycle adding fat, especially saturated, to carbs increases the amount of insulin needed to maintain homeostatic blood sugar levels. Think about this from an evolutionary standpoint: hunter gatherers rarely consumed fat and carbs at the same time. They would get a kill infrequently and gorge on fat. In the meantime they would feast on roots, shoots, leaves, fruit and some nuts/seeds when available.

Leave a Reply

Your email address will not be published. Required fields are marked *