Support Your Glycemic Response
Supporting glucose is about more than carbohydrates. Learn diet and lifestyle strategies to manage the glycemic response.
During digestion, carbohydrates are broken down into glucose molecules, which enter the bloodstream to be used for energy. The hormone insulin helps move glucose from the blood into cells by unlocking the cell’s “gates,” allowing glucose to enter and fuel energy production. This is known as the “Glycemic Response”.
The body can also release stored glucose to meet energy demands—such as waking you in the morning, exercising, or responding to stress.
Glucose is important for energy and brain function, but its levels must stay within a healthy range. Chronic high blood glucose can damage blood vessels, nerves, and metabolic function. Dysregulated blood sugar can contribute to radical changes in mood and energy.
A healthy blood glucose range is 70-140mg/dL.
- Reduce intake of sugars and simple carbohydrates to help to keep blood sugar in range.
- Minimize processed grains and sweets and limit or avoid sugary beverages. This includes all natural sugars such as honey or maple syrup as well.
- Slow the Glycemic Response to keep blood sugar steady.
Diet Strategies for Glycemic Response
Pair carbohydrates with foods that slow digestion and absorption of glucose. These are:
- Protein from plant and animal sources including chicken, beef, fish, pork, beans & lentils, nuts and seeds
- Fibers from vegetables, whole grains, beans and lentils, nuts and seeds
- Fats from foods such as avocado, olives, coconut oil, nuts, seeds and nut butters
More Tips:
- Eat more whole foods than processed foods
- Add 1-2 tablespoons of apple cider vinegar to water and drink before your meal
- Eat protein first, then carbohydrates
- Avoid snacking between meals
- Avoid eating carbohydrate-rich meals at night
What about zero-calorie sweeteners?
Erythritol, Stevia and Monk Fruit are common sweeteners manufactured from natural food sources and do not raise blood sugar. It’s important to keep moderation in mind as these can lead to other cravings.
Lifestyle Strategies for Glycemic Response
Movement after eating has the biggest impact on lowering blood sugar. Start within 30 minutes after the meal for the biggest impact.
- Take a 10–20-minute walk, or walk in place if you can’t move around
- Go up and down stairs
- Engage in body weight exercises – squats, lunges, calf-raises or push ups
- Stretch, also use a resistance band if you have one
- Get your chores done, such as sweeping, moping or gardening
Support stress balance to manage the glycemic response. Stress releases the hormone cortisol which triggers the release of glucose for your body’s “fight or flight”.
- Pause and breath – even 5 minutes can lower cortisol
- Spend time outside
- Connect with friends and family regularly
- Engage in relaxing activities, such as music, art, reading
Get good sleep. Sleep is important to insulin and to helping your body manage stress.
- Aim for 7-9 hours of sleep at night
- Keep a consistent sleep schedule, even on weekends
- Minimize screen time around bedtime
- Dim lights 1-2 hours before bed
- Keep your bedroom cool and dark
