Supplements for Blood Sugar

If your energy levels fluctuate between highs and lows throughout the day, you may have stepped onto the blood sugar roller coaster. The blood sugar roller coaster describes large fluctuations in blood sugar levels, which can affect mood and energy, causing symptoms such as a short-term burst of energy and focus followed by anxiety, hunger, shaking, brain fog, low energy, irritability or mood swings.

Diet and lifestyle factors play a big role in this. Diets high in refined carbohydrates, excessive sugar and sedentary lifestyles can lead to poorly regulated blood sugar levels and can increase the risk of developing type 2 diabetes. According to Diabetes UK, more than 4.9 million people in the UK have diabetes. Fortunately, there are plenty of ways to re-stabilise your blood sugar levels by eating a healthy diet and moving more. By implementing positive diet and lifestyle changes early on, you can lower your risk of developing diabetes later in life.

Key Foods for Blood Sugar

To manage blood sugar levels, it is important to avoid foods high in sugar and refined carbohydrates such as cakes, biscuits, sweets, chips, crisps, white bread, white pasta, white rice, crackers, mashed potato, sugary cereals and instant oats. In addition to this, avoid snacking between meals and focus on eating three meals per day that contain a balance of protein, healthy fats, complex carbohydrates and non-starchy vegetables. Below are some simple tips on how to maintain steady blood sugar levels through changes to your diet:

  • Wholegrain foods such as whole-wheat pasta, brown rice, buckwheat pasta, quinoa, rye bread, soba noodles and plain popcorn.
  • Complex carbohydrates for example sweet potato, butternut squash, oats, beans, lentils and chickpeas.
  • Include a source of protein with each meal such as fish, lean meat, eggs, quinoa, nuts, seeds or plant-based meat alternatives such as soya or Quorn.
  • Aim for a plate that contains a balance of non-starchy vegetables, complex carbohydrates, protein and healthy fats such as those found in avocados, nuts, seeds, extra virgin olive oil and some seed oils such as hemp oil.
  • Consume a range of colourful fruits, vegetables, herbs and spices - these have antioxidant and anti-inflammatory properties which may help to protect against the development of diabetes.

Which Supplements Can Support Blood Sugar?

  1. Chromium
  2. Magnesium
  3. Cinnamon

Top Tips on Buying Supplements for Blood Sugar

  • The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.
  • Choose chromium supplements that contain chromium picolinate as this form has a slightly higher absorption rate compared to other forms.

Nutritional Therapy Support For Blood Sugar

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with blood sugar and to book a consultation, head over to our expert page here: