Having balanced blood sugar levels is super beneficial for your health both in the short and the long term. In the short term, you’ll probably experience more energy, a steadier and better mood, improved sleep, decreased cravings, and even weight loss. And, in the long term, stable glucose levels will reduce your risk of heart disease, improve skin conditions, reverse insulin resistance in type 2 diabetes, boost your gut health, and even could prevent other chronic health issues such as Alzheimer’s and dementia.
Today we’re diving into all things blood sugar levels and how to have a healthy high protein breakfast to stabilize your glucose levels.
Why is it so important to stabilize glucose levels?
Stabilizing glucose levels is of utmost importance for maintaining overall health and well-being. When glucose levels are stable, the body can function optimally, and various bodily processes are regulated effectively. Here are some key reasons why stabilizing glucose levels is crucial:
Stable glucose levels ensure a steady and consistent energy supply, preventing fatigue, weakness, and other energy-related issues.
When blood glucose levels fluctuate significantly, cognitive functions, including concentration, memory, and decision-making, can be negatively affected. Stable glucose levels promote optimal brain function and mental clarity.
For individuals with diabetes, stabilizing glucose levels is especially crucial. Consistently monitoring and managing glucose levels helps individuals with diabetes avoid complications and maintain a better quality of life.
Unstable glucose levels can contribute to weight gain or hinder weight loss efforts. When blood glucose levels are low, the body may trigger hunger signals, leading to excessive calorie consumption. Conversely, high glucose levels can result in insulin resistance, promoting fat storage. Stable glucose levels help regulate appetite and support healthy weight management.
Preventing Hypoglycemia and Hyperglycemia
Hypoglycemia refers to low blood sugar levels, which can lead to symptoms like dizziness, confusion, and even loss of consciousness. Hyperglycemia, on the other hand, is characterized by high blood sugar levels and can cause symptoms such as excessive thirst, frequent urination, and blurred vision. Stabilizing glucose levels minimizes the risk of these potentially dangerous conditions.
Chronic fluctuations in glucose levels can have detrimental effects on long-term health. Uncontrolled high blood sugar levels increase the risk of complications such as cardiovascular disease, kidney disease, nerve damage, and eye problems. Stabilizing glucose levels helps reduce these risks and promotes overall health.
There are several ways to stabilize glucose levels through a combination of exercise and nutrition. Adopting a healthy lifestyle is extremely necessary to achieve this goal. This includes consuming a balanced diet that incorporates lean proteins and healthy fats while limiting sugary foods and refined carbohydrates. Regular physical activity and stress reduction techniques can also contribute to maintaining stable glucose levels. It is important to consult with a healthcare professional, such as a doctor or registered dietitian, for personalized guidance and recommendations regarding glucose stabilization, especially for individuals with specific health conditions like diabetes type 2.
How can I track my glucose levels?
There are several methods available to track glucose levels effectively. The most common and popular approach is using a CGM, a portable device that measures blood sugar levels in the interstitial fluid through a small sensor that is inserted under the skin. Regularly checking blood glucose levels, especially after meals and physical activity, provides valuable insights into how the body responds to different foods and lifestyle choices. Additionally, continuous glucose monitoring systems offer a more comprehensive view of glucose fluctuations throughout the day, providing real-time data and trends. These systems involve a small sensor placed under the skin, which continuously measures glucose levels and sends the data to a receiver or smartphone app. By diligently tracking glucose levels, individuals can make informed decisions about their diet, exercise, and overall well-being, ensuring they maintain stable blood sugar levels and optimize their health.
Benefits of a high protein breakfast
Protein is necessary for building and repairing tissues, supporting muscle growth, and aiding in various metabolic processes. It is also known for its satiating effect, as it triggers the release of hormones that signal fullness and reduce appetite. There are different recommendations for protein intake, depending on your age, sex, and lifestyle. For years, we’ve been sold the idea that we needed carbohydrates in the morning to provide us with energy for the day, however, this only led to detrimental health issues, blood sugar spikes, and energy dips from having the classic cereal bowl, toast, or bagels for breakfast. There was one key macronutrient we were missing: Protein. Now, why is it important to start the day with a high-protein breakfast? Adding protein to your breakfasts can bring some huge benefits to your life, starting by balancing your hormones and your hunger. Let’s dive into the benefits of a high-protein breakfast.
1- Will help keep blood sugar and energy stable
Starting your day with protein, along with healthy fats will provide a much more steady, prolonged energy boost that will stay with you throughout the day. While carbohydrates have the most significant impact on blood sugar levels by kicking it sky high, protein can moderate the glycemic response to a meal by slowing down the digestion and absorption of foods. This can help prevent sharp increases in blood sugar after a meal but rather a steady and stable use of energy.
Protein takes longer to digest, which helps slow down the release of glucose into the bloodstream. This slower digestion and absorption of protein provide a more sustained and
gradual release of energy, preventing rapid spikes and drops in blood sugar levels. As a result, you can experience more stable energy levels throughout the morning.
2- Will regulate your appetite all day long
Protein-rich foods have been shown to increase feelings of fullness and satiety. When you consume protein at breakfast, it helps curb hunger and reduce the likelihood of overeating or snacking on unhealthy foods later in the day. This can contribute to better weight management and overall glucose control.
3- Helps to maintain and build muscle mass
Protein is essential for the growth, repair, and maintenance of muscle tissue. Adequate protein intake at breakfast provides the necessary amino acids to support muscle health. Having sufficient muscle mass is important for overall metabolic health and glucose regulation and for overall good health, mobility, and movement as well.
4- Protein is essential to some bodily functions
Protein is responsible for building and repairing your tissues, such as skin, hair, organs, blood hemoglobin, and muscles.
Aside from tissue growth and repair, protein also is responsible for enzyme production. Enzymes are proteins that play a vital role in facilitating biochemical reactions in the body. Also, hormone production (helps regulate various bodily functions), immune function, transport, and storage, among others. Depending on your age, sex, level of activity, and lifestyle your protein needs can change.
If you’re running low on high-protein breakfast ideas, on our recipes page we have plenty of easy, delicious, and healthy recipes for you to try, like these protein cookies, chocolate protein bars, or this protein smoothie bowl.
To incorporate protein into your breakfast, you can choose foods such as eggs, Greek yogurt, cottage cheese, lean meats, nuts, seeds, and sugar-free protein powders to combine with your smoothie bowls. Combining protein with healthy fats (like our Funky Fat Chocolates) can further enhance the stability of blood sugar levels and provide a well-rounded breakfast for a day packed with long-lasting energy and focus.