Lose weight by balancing blood sugar

Avoid refined carbohydrates

Refined carbohydrates are starches that have had the fibre and nutrients removed during processing - such as white bread, white pasta, white rice.

Due to the lack of fibre, these foods are rapidly absorbed, and when eaten in large amounts, may lead to blood sugar imbalance, carbohydrate craving and low energy.

Avoid sugar

Foods high in sugar will release glucose into the blood stream too quickly, so try and avoid these altogether. It’s also worth bearing in mind that fruits that are high in natural sugars, such as bananas, grapes and dried fruit, will have the same effect.

Reduce these and instead eat apples or pears that are high in pectin – pectin is a type of soluble fibre which can help to slow down digestion.

Avoid alcohol

Alcohol is a refined carbohydrate, so it interferes with normal glucose utilisation and also increases insulin release, leading to the cycle of peaks and troughs of blood sugar levels.

Avoid caffeine

Drinks containing caffeine, such as tea, coffee and coke stimulate the pancreas to secrete more insulin.

Try to stick to no more than two cups of coffee or tea a day, and replace with herb or fruit teas.

Eat more fibre

Eat more complex carbohydrates rich in soluble fibre, such as porridge oats, and wholegrains such as brown rice and quinoa. Increasing fibre in your diet will slow digestion preventing the rapid rise in blood glucose levels.

Eat more veg

Apart from being packed with vitamins and minerals, vegetables are also a good source of insoluble fibre which will slow digestion and balance blood glucose levels.

Eat protein with every meal

Make sure every meal contains complex carbohydrates, proteins and a small amount of fat (avoiding saturated fats such as butter).

This sort of balanced meal will release energy gradually and stop you from snacking on high-fat or high-sugar foods in between.

Eat healthy snacks

Choose snacks that contain some proteins and fats and proteins like nuts and seeds.

Try an apple with a few almonds, humus and wholegrain crackers or carrots, or a handful of mixed seeds and dried berries.

Eat ‘good’ fats

Eat oily fish, such as salmon or sardines, three times per week. These fish are good sources of omega-3 fatty acids, which have been shown to improve insulin sensitivity. Other ‘good’ fats include those found in olive oil and avocado.

Eat chromium-rich foods

Chromium is essential for regulating insulin production and glucose uptake into the cells, so vital in balancing blood sugar. Foods rich in chromium include eggs, meat and brewer’s yeast (Marmite).

Work out

Exercise has been shown to have a significant blood sugar balancing effect, so try to include at least three sessions of aerobic exercise every week.