Do you often find yourself in a mid-afternoon slump, or feel yourself getting “hangry” during the day? It could be due to fluctuating blood sugar levels. Maintaining blood sugar levels throughout the day is not only good for you, but also makes you a much nicer person!

The key to healthy blood sugar levels is by eating a balanced diet.

You’re probably aware that blood sugar levels are crucial when dealing with conditions like diabetes. However, it also matters for those of us who get “hangry” or experience post-meal slumps. It’s a good indicator that your blood sugar levels may be out of whack. When you eat, you should ideally have consistent energy for several hours.

“Balancing your blood sugar helps to keep your energy even, keeps you more focused, balances out your hormones, prevents excessive hunger, helps with weight loss and overall maintains optimal health and wellbeing,” says Amy Shapiro, a registered dietician and founder of Real Nutrition NYC. “When your blood sugar is balanced you find you think less about food and more about all the things that you can do.”

The basics of balancing blood sugar – Protein, fat, fibre

The goal with blood sugar is to keep your levels as steady as possible throughout the day. If you eat food high in carbohydrates or sugar e.g., white bread, pasta, dried fruit, cakes, and biscuits then your blood sugar will rise. Even seemingly healthy food choices can create unhealthy blood-sugar spikes when eaten as a stand-alone snack. For example, when you eat dried fruit as part of a balanced breakfast, the fibre, fat, and protein in other ingredients slows the passage of sugar into your bloodstream. Eat it straight from the pack, on the other hand, and you get a wicked energy boost, followed by a crash that will leave you reaching for another snack, consuming more calories, and elevating your blood sugar levels even higher.

The best way to balance out your blood sugar is to pair your higher-carb foods and sugar with protein, healthy fats and ideally fibre. Enter hemp hearts and hemp protein! When you pair carbohydrates with protein or fat, the rate that the sugar or carbs are absorbed is slowed, making it easier on your blood sugar!!

So how can adding hemp into my diet help with my blood sugar levels?

Hemp hearts are a complete protein since they include all the essential amino acids required by our bodies. Additionally, they are high in fibre, magnesium, iron, zinc, and potassium and boast around 10 grams of protein and 14 grams of fat per 30 gram per serving. Start by adding a spoonful or two into your next smoothie, sprinkling over salads or cereals, or as a healthy topping over poached eggs, or avocado on toast!

Hemp Protein is a highly digestible and easily absorbed plant- based protein. It contains around 15 grams of protein and 8 grams of fibre per 30g serving. High in fibre and essential fatty acids this protein is more soluble than other plant-based proteins, making it an easy addition to your morning smoothie. Although hemp protein contains both types of fibre (soluble and insoluble), the large majority is in the form of insoluble fibre, which may help improve bowel movements. The insoluble fibre forms a gel-like substance in your gut helping to slow the absorption of carbs and the release of sugar into the blood. It can also reduce appetite and help you feel fuller for longer. You can include hemp protein in your diet by adding it to smoothies, stirring it into yoghurt or oatmeal, adding to baked goods, or by making protein pancakes.

So, if you feel the need, remember… an apple a day keeps the doctor away, but think about adding a handful of seeds or nuts too. At the end of your day, you shouldn’t feel extremes in either direction. If you’re eating balanced meals, you should feel good most of the time and when you do get hungry, it should happen slowly rather than feeling ravenous all at once.

Recipe inspiration for more balanced meals/snacks

1. Summer fruit smoothie
2. Apple peanut butter donuts
3. Chia hemp seed pudding
4. Hempseed apple bircher

Sources:

• Stop Getting Hangry: How to Tweak Your Diet for Balanced Blood Sugar (cnet.com) 
• https://www.stuff.co.nz/life-style/wellbeing/300752911/how-to-snack-the-smart-way–plus-the-times-to-avoid 
• https://www.healthline.com/nutrition/blood-sugar-spikes