Can’t shake the afternoon slump? PMS symptoms impossible to avoid? Sugar cravings through the roof? If so, it’s time to learn about blood sugar. Trust—it’s game changing. Study after study proves: balancing blood sugar is critical. It impacts energy, hormone balance, fertility, sleep, longevity, and more. IYKYK: repeated blood sugar spikes and crashes aren’t fun. In the short-term, they make you feel tired, irritable, and hungry. In the long-run, they can lead to a slew of chronic diseases. But good news! You can support stable blood glucose by learning how to build metabolic meals. Grab a pen—you’ll want to take notes.

Featured image by Suruchi Avasthi.

Let’s start here. In fact, you may already be familiar with spikes and dips in blood sugar. (Hello, hanger!) However, few recognize its effects on a daily basis. Balancing blood sugar is key. It plays a role in energy, feelings, cognitive function, and so much more. So, what is blood sugar? Also known as blood glucose, it’s the amount of sugar in your blood at any given time. In a typical diet, sugar, or glucose, is the body’s main source of energy. It’s produced when we break down any form of carbohydrate—fruit, grains, cookies, etc.

Nope! In debunking nutrition myths, we talked about the beauty of bio-individuality. Thanks to factors like genetics and exercise routines, we all have different nutritional needs. In turn, we all have unique blood sugar levels. Thus, my blood sugar isn’t going to be the same as yours. How we each metabolize foods like bananas, sweet potatoes, and a slice of cake is completely individual. That said, once you understand blood sugar—and what habits impact it—you can make more informed decisions about your diet and lifestyle.

Want to engage with your personal blood sugar levels? Consider wearing a continuous glucose monitor.

Image by Michelle NashIdeally, you want your blood sugar levels to stay in a healthy range. Too low, and you can lose the ability to think and function normally. Too high, and you may end up with unwanted health conditions. Once you master your blood sugar, you’ll likely experience a steadier and better mood, improved sleep, and decreased cravings. Not to mention, it may help in regulating menstruation and improving fertility outcomes. As part of a healthy lifestyle, blood sugar management may reduce your risk of chronic health issues.

See here for recommended blood sugar ranges.

Through food and lifestyle. First and foremost, focus on building metabolic meals. Ultimately, this means including all three macronutrients—protein (animal or plant-based), carbohydrates, and healthy fats. And when possible, pack in fiber-rich ingredients. Counter to diet culture, you also need to eat enough. After all, eating less than your caloric needs increases

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