Hacks for Balanced Blood Sugar this Holiday Season

Good food (including lots of sweet treats) are an iconic part of the holidays. So of course you don’t want to miss out (nor should you!)

The important thing to know is that balanced blood sugar is important for more than just maintaining a healthy weight; it also helps to balance hormones, protects the liver, reduces inflammation, and even helps to regulate our mood and energy, playing an important role in preventing anxiety and depression.

Have you ever noticed that you feel more sluggish during the holidays? Perhaps you experience more aches and pains, energy crashes, headaches, skin breakouts, or reduced stress tolerance? That’s the blood sugar rollercoaster, my friends.

Thankfully, there are some tips and tricks we can use to help keep our blood sugar stable, even as we enjoy all of the goodness that the holidays have to offer:

Start your day with a big glass of warm lemon water with 1 tsp apple cider vinegar and a dash of cinnamon; this combo will not only keep you hydrated (which is also important for balanced blood sugar), cinnamon is a natural blood-sugar regulator, and vinegar slows the breakdown of carbohydrates, and gives the body more time to remove glucose from the blood, preventing blood sugar spikes; you can also try to incorporate vinegar throughout your day, as a salad dressing, in dipping sauces, or even in mocktail mixes.

Always eat breakfast (and make it a savoury one)! Although intermittent fasting has its benefits, if your goal is balanced hormones and blood sugar, it is in your best interest to eat a breakfast that is rich in protein and healthy fat. Eggs and avocado toast is a good example, or a smoothie with protein powder, lots of greens, and a spoonful of nut butter (easy on the fruit). This will keep you fuelled and your energy levels up far longer than that coffee and donut will!

Avoid eating “naked” carbs. When you do indulge in those cookies, cocktails, or crescent rolls (and you will), try and make sure they are coupled with a healthy fat, protein, or fibre source to serve as an “anchor”. These nutrients help to bind the sugar and slow the release of glucose into the blood stream. Try a roll with ghee (clarified butter), enjoy that eggnog with a snack of veggies and hummus, or have an apple with almond butter and a sprinkle of cinnamon.

Finally, try Berberine. Berberine is a plant alkaloid that is found in herbs like goldenseal, barberry, and tree turmeric, and has been used in Traditional Chinese and Ayurvedic medicine for centuries to naturally treat diabetes. It does this by improving insulin sensitivity, decreasing sugar production in the liver, and slowing the breakdown of carbohydrates in the gut. One of the most impressive studies on Berberine showed it to be able to control blood sugar and lipid metabolism as effectively as metformin. Due to its antimicrobial properties, it is not recommended to take Berberine for long periods of time if it’s not necessary, but it may be a good supplement to incorporate even for just a couple of weeks over the holidays. You can purchase Berberine supplements at your local health food store.

The holidays should be about enjoying your time with friends and family to the fullest, and this includes feeling your best! This doesn’t mean you have to deprive yourself, or “make up for” those extra indulgences at the gym (although exercise is another way to mitigate blood sugar spikes). Above all else, just like anything in life, it’s all about balance.