How Do You Balance Your Blood Sugar?

10 Aug How Do You Balance Your Blood Sugar?

Posted at 10:18h in Advice by

Achieving blood sugar balance is key for optimal health, consistent energy levels and successful weight management. We are a team of qualified, experienced nutritionists who specialise in weight loss. In this article, we discuss the most common questions about blood sugar balance.

WHY IS BLOOD SUGAR BALANCE IMPORTANT?

Maintaining stable blood sugar levels impacts many aspects of health. It promotes consistent energy levels, reducing the likelihood of tiredness and promoting mental clarity. It also plays a key role in metabolic health, helping prevent conditions like diabetes and heart disease, as well as supporting weight management and reducing the risk of obesity. Balanced blood sugar levels promote emotional stability, helping to avoid mood swings and irritability, and supporting hormonal balance.

WHAT ARE THE SYMPTOMS OF BLOOD SUGAR IMBALANCE

Blood sugar imbalance can impact us in various ways, affecting both physical and mental health. Common signs include fatigue, headaches, and frequent hunger or cravings, especially for sugary foods. You may also experience dizziness, shakiness, or sweating when blood sugar levels drop too low, known as hypoglycaemia.

High blood sugar, or hyperglycaemia, can lead to increased thirst, frequent urination, and blurred vision. Mood swings, irritability, and difficulty concentrating are also common, as fluctuating blood sugar levels can impact brain function and emotional stability.

Left unmanaged, these symptoms can contribute to more serious health issues.

DO BLOOD SUGAR LEVELS AFFECT WEIGHT LOSS?

Blood sugar levels play a significant role in weight loss by influencing hunger, energy, and fat storage. When blood sugar spikes after consuming high sugar or refined carbohydrate foods, the body releases insulin to lower it, which can lead to fat storage, especially in the abdominal area (AKA ‘belly fat‘). Frequent spikes and crashes can trigger cravings and overeating, making it harder to stick to stick to a diet that supports weight loss. On the other hand, stable blood sugar helps regulate appetite, reduce the chance of cravings, and promote good energy levels, supporting consistent physical activity and healthier food choices, both of which are ket for sustainable weight loss.

HOW CAN YOU MONITOR YOUR BLOOD SUGAR LEVEL?

Monitoring your blood sugar levels is a great way to better understand how different foods, food combinations, and lifestyle factors impact your blood sugar. The simplest and easiest way to do this is by using a continuous glucose monitor (CGM). For a deep dive into the subject, check out our article, A Guide To Continuous Glucose Monitoring For Weight Loss.

WHAT IS THE IDEAL BLOOD SUGAR LEVEL FOR WEIGHT LOSS?

The ideal blood sugar level for weight loss aligns with maintaining normal, stable glucose levels, which supports consistent energy, reduces cravings, and promotes fat burning. Typically, the following ranges are considered ideal:

Fasting Blood Sugar: 3.9-5.6 mmol/L (70-100 mg/dL)

Postprandial (after meals) Blood Sugar: Less than 7.8 mmol/L (140 mg/dL) two hours after eating

Staying within these ranges can help prevent insulin spikes, which can lead to fat storage, and promote a metabolic environment conducive to weight loss.

WHAT IS THE BLOOD SUGAR DIET?

The 8 Week Blood Sugar Diet was created by Dr. Michael Mosley, designed to help people regulate their blood sugar levels, promote weight loss, and reduce the risk of type 2 diabetes.

The diet is a low carbohydrate, Mediterranean diet based on whole foods. It is low in sugars, refined carbohydrates and ultra processed foods, focusing on complex carbs from whole grains, vegetables, and legumes. It encourages the consumption of healthy fats like olive oil, nuts, and seeds, lean proteins such as fish and poultry, and plenty of vegetables.

The diet incorporates periods of intermittent fasting, including Mosley’s 5:2 approach, where individuals eat normally for five days a week and consume a reduced calorie intake (about 800 calories) on the other two days. Portion control is emphasised to manage calorie intake.

Meals are designed to be nutritionally balanced, including a mix of proteins, fats, and complex carbohydrates, to keep blood sugar levels stable and provide sustained energy.

IS THE BLOOD SUGAR DIET TREND NEW?

The blood sugar diet is nothing new. The diet is based on well established, evidence based principles that nutrition experts have been recommending for years.

WHAT FOODS ARE GOOD FOR BALANCING BLOOD SUGAR LEVELS?

All carbohydrate foods break down into simple sugars, but the speed at which they break down varies significantly. Fast release carbohydrates break down quickly into simple sugars, creating a blood sugar spike, followed by a rapid drop. On the other hand, slow release carbohydrates provide a more sustained release of energy. The glycemic index rates carbohydrate foods on how rapidly they break down into simple sugars. You can learn more in our guide: The Glycemic Index: What You Need To Know.

Many people base their meals on fast release, starchy carbohydrates such as bread, pasta or noodles, but this doesn’t support stable blood glucose levels. Aim to reduce starchy carbohydrate intake and instead, fill half of your plate with a variety of fibre rich vegetables. Try roasted Mediterranean vegetables, spicy stir fries with fibre rich ingredients such as broccoli, sprouts, and leafy greens like kale, spinach and Swiss chard.

Focussing on moderate portions of low glycemic carbohydrates, and eating protein and healthy fats alongside carbohydrates, is key. Eating carbohydrates with fat and protein can reduce the speed at which the sugars released from carbohydrate foods is released into the bloodstream.

DOES DRINKING MORE WATER HELP BLOOD SUGAR BALANCE?

Yes, drinking more water can help balance blood sugar. Staying hydrated supports the kidneys in excreting excess sugar through urine, which can help lower blood sugar levels. Water also helps maintain optimal blood volume, ensuring that glucose is distributed more effectively throughout the body. Keeping your body well hydrated supports metabolic function and help maintain more stable blood sugar levels throughout the day.

5 EASY WAYS TO BALANCE YOUR BLOOD SUGAR

EAT BALANCED MEALS

Combining protein, healthy fats, and fibre rich foods with carbohydrates slows down glucose absorption, preventing blood sugar spikes. Read our guide to creating balanced meals. Avoid eating high glycemic carbohydrates on their own.

MODERATE PORTION SIZES

Eating smaller portions of carbohydrates helps avoid overwhelming the body’s insulin response and maintains steadier blood sugar levels. Paying attention to portion sizes and eating slowly can prevent overeating and blood sugar imbalances.

EXERCISE REGULARLY

Engaging in regular physical activity, such as walking, strength training, or aerobics, improves insulin sensitivity and helps muscles use glucose more efficiently, reducing blood sugar levels.

AVOID SUGAR

Sugary foods and beverages cause rapid spikes in blood sugar. Avoid sweets, cakes, biscuits and other high sugar foods as well as fruit juices and fizzy drinks. Read our article on how to tell how much sugar is in your food.

MANAGE STRESS

Chronic stress triggers the release of cortisol, which can raise blood sugar levels. Practices like meditation, deep breathing, and yoga can help manage stress and keep blood sugar in check.

WORK WITH US

We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

To enquire about working with Sarah, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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