Blood sugar, or glucose, serves as the primary energy source for the body. It is derived from the breakdown of carbohydrates in the food we consume. Normal blood sugar levels typically range between 70 and 100 milligrams per deciliter (mg/dl) and the hormone, insulin facilitates the movement of glucose from the bloodstream into cells, where it is use for energy. Insufficient insulin can lead to imbalances in blood sugar levels, and maintaining stable blood sugar levels is crucial for overall health, especially for individuals managing conditions like diabetes or insulin resistance.
Incorporating mindful eating techniques into your daily routine, is an effective approach to supporting blood sugar balance that not a lot of people talk about.
Mindful eating involves paying full attention to the sensory experience of eating fostering a deeper connection between mind and body. Here are some techniques to help you practice mindful eating and promote balanced blood sugar:
Savor every Bite
Take the time to appreciate the flavors, textures and aromas of your food. By savoring each bite, you not only enhance your eating experience but also allow your body register the satisfaction, potentially preventing overeating.
Mindful eating involves chewing your food slowly and thoroughly. This aids in the digestion process and allows your body to better utilize nutrients, potentially preventing rapid spikes in blood sugar levels.
Be mindful of portion szes to avoid excessive calorie intake. Using smaller plates or bowls can visually cue your brain that you have consumed a satisfying amount, promoting balance in your blood sugar levels.
Listen to Hunger Cues
Pay attention to your body’s hunger and fullness signals. Eat when you’re hungry, and stop when you’re satisfied. This prevents unnecessary consumption and helps maintain a more consistent blood sugar profile throughout the day.
Choose Whole, Nutrient-Dense Foods
Opt for foods that are rich i nutrients and fiber. Whole grains, fruits, vegetables and lean proteins contribute to sustained energy release, minimizing the impact on blood sugar levels compared to processed or refined foods.