Optimizing Blood Sugar Health: Strategies to Manage Insulin Resistance

The terms “insulin resistance” and “high blood sugar” are commonly heard, but what do they actually mean? Think of insulin as a key that unlocks cells to allow glucose inside, preventing elevated blood sugar levels. A diet consistently high in sugar, unhealthy fats, processed foods, and high in calories can prompt the pancreas to produce excess insulin. Over time, the pancreas may struggle to meet this demand, leading to insufficient insulin production and poor cellular response, which can result in Type 2 Diabetes.

Below are some expert recommendations and tips for maintaining balanced blood sugar levels.

Balance Your Macronutrients to Support Blood Sugar Stability

Macronutrients—carbohydrates, proteins, and fats—alongside micronutrients like vitamins, minerals, and phytonutrients, are the essential fuel sources for optimal body function. Proper intake of each macronutrient supports balanced blood sugar:

• Protein: Aim for 0.8 to 1.6 grams of protein per kilogram of body weight daily, adjusting for exercise, age, genetics, and health status.
• Carbohydrates: Requirements vary by individual, with a minimum of 100 grams per day recommended, especially for women. Active individuals may need between 250–400 grams to support muscle function and recovery.
• Fats: Fat should comprise 20-35% of daily calories (44-78g for a 2000-calorie diet), with emphasis on monounsaturated and polyunsaturated fats while limiting saturated fat intake to no more than 22g per day.

For a balanced approach, incorporate a variety of colorful fruits and vegetables, grass-fed or free-range animal protein and eggs, whole grains, legumes, and healthy fats like olive oil, nuts, seeds, and avocados. Prioritize lower-glycemic carbohydrates, such as leafy greens, fruits, whole grains, and vegetables, and limit refined carbs like white rice and bread.

Stay Hydrated

Water plays a vital role in nearly every bodily function, including circulation, digestion, nutrient absorption, and waste elimination. Adequate hydration also aids kidneys in flushing excess sugar from the blood through urine. While individual water needs vary depending on climate, activity, and diet, a general recommendation is 8-12 cups daily, sourced from both beverages and hydrating foods like fruits and vegetables.

Increase Fiber Intake

Dietary fiber is divided into soluble and insoluble forms, with soluble fiber—found in foods like beans, cruciferous vegetables, avocados, oats, and pears—offering the greatest benefit for blood sugar control. Together with fats and proteins, fiber slows carbohydrate digestion and absorption, helping to prevent blood sugar spikes. Aim for 35-50 grams of fiber per day, increasing gradually if new to fiber-rich foods to avoid abdominal discomfort. Easily digestible fiber supplements, such as acacia, may also be an option if dietary intake falls short.

Exercise Regularly

Engaging in regular exercise (3-4 times per week) can support a healthy weight, improve insulin sensitivity, and enhance glucose metabolism. Choose activities you enjoy and aim to increase heart rate for at least 30 minutes per session. A mix of strength training, stretching, and aerobic exercise contributes to optimal metabolic health.

Incorporate Foods High in Chromium and Magnesium

Micronutrients, particularly minerals like magnesium and chromium, are crucial for blood sugar balance. Chromium aids insulin function, helping cells absorb glucose. Without sufficient chromium, insulin efficacy diminishes, potentially leading to elevated blood sugar. Foods rich in chromium include meat, mussels, oysters, egg yolks, whole grains, green beans, and broccoli. Magnesium also supports glucose metabolism, and deficiencies may increase diabetes risk. Include magnesium-rich foods like tofu, nuts, seeds, and green leafy vegetables in your diet.

Did you know that chronic stress leads to magnesium loss? Elevated cortisol levels from chronic stress leads to higher magnesium excretion through the kidneys. Magnesium is filtered out by the kidneys and lost through urine, which reduces the body’s available magnesium reserves over time. In fact, some studies have shown that stress can significantly raise urinary magnesium excretion rates (1). So if you cannot meet your daily requirements through food, are on medication that depletes magnesium (I.E. Birth Control), or are chronically stressed, you might want to consider taking a supplement.

The Low Glycemic Diet: Why It Matters

Not all carbohydrates impact blood sugar the same way; some digest slowly, resulting in a lower glycemic response. The Glycemic Index (GI), developed by Dr. David Jenkins, ranks carbohydrate-containing foods by their effect on blood sugar levels:

• Low GI: 55 or fewer
• Medium GI: 56 – 69
• High GI: 70 or more

Factors like cooking method and ripeness can influence GI ratings, but generally, choosing foods with low GI scores is recommended for blood sugar management. Foods with medium or high GI can be consumed in moderation, ideally paired with low-GI foods to stabilize blood sugar levels.

Some examples of low-GI foods include:

• Whole Grains: Sourdough bread, rye, barley, brown rice, quinoa, and popcorn
• Fruits: Apples, berries, grapefruit, mangoes, oranges, apricots, plums, and pears
• Vegetables: Broccoli, asparagus, cucumber, cauliflower, mushrooms, peppers, and celery
• Legumes: Lentils, soybeans, split peas, chickpeas, and kidney beans

By adopting these guidelines, you can support balanced blood sugar levels, potentially reducing the risk of insulin resistance and Type 2 Diabetes.

Sunlight Exposure and Blood Sugar Regulation

Morning: Sunlight exposure, especially within the first hour of waking, is crucial for setting our circadian rhythm, which in turn affects improves the body’s regulation of blood glucose and insulin sensitivity throughout the day. Light exposure helps regulate the hormones and processes that influence glucose metabolism and insulin sensitivity (2). By getting consistent exposure to natural light at key times throughout the day—early morning, mid-morning, and near sunset—we can support blood sugar stability and overall metabolic health.

Mid-morning: Mid-morning sunlight exposure helps sustain the circadian rhythm set by morning light and supports glucose metabolism throughout the day. In fact, sunlight exposure later in the morning has been shown to reinforce insulin sensitivity and reduce glucose spikes, especially post-meal (3).

Midday sunlight: Midday sunlight exposure is essential for synthesizing vitamin D, a key nutrient for blood sugar regulation. Vitamin D is known to improve insulin sensitivity and helps the body utilize glucose more effectively (4). Low vitamin D levels are associated with an increased risk of insulin resistance and type 2 diabetes (5).

Sunset: Exposure to sunset light signals the brain to begin melatonin production, which is vital for restful sleep. Quality sleep is crucial for blood sugar control, as poor sleep disrupts insulin sensitivity and glucose regulation (6). Sunset exposure, therefore, promotes the release of melatonin in alignment with the circadian rhythm, supporting blood sugar stability through restful sleep.

Important Blood Sugar Balancing Tips

1. Walking or engaging in light movement after a meal can significantly improve blood sugar regulation. Physical activity helps muscles take up more glucose from the bloodstream, reducing blood sugar levels more effectively than if one remains sedentary. Additionally, post-meal movement stimulates insulin sensitivity, meaning the body requires less insulin to process the same amount of glucose. Studies show that even a 10–15 minute walk can make a meaningful difference in managing blood sugar spikes, supporting overall metabolic health (7).
2. Adding cinnamon to meals can be an effective strategy for supporting blood sugar regulation. Cinnamon contains bioactive compounds, such as cinnamaldehyde and polyphenols, which have been shown to help improve insulin sensitivity, making it easier for insulin to transport glucose from the blood into the cells (8). This effect can lead to a more gradual rise in blood sugar levels after meals, preventing spikes. Cinnamon may also slow down the breakdown of carbohydrates in the digestive tract, further stabilizing blood sugar. Studies suggest that just half a teaspoon (1–2 grams) of cinnamon daily may have positive effects on blood glucose management, making it an easy addition to a balanced diet (9). Alternatively, cinnamon extracts are available in supplement form if you don’t like the taste.
3. If you enjoy white rice and potatoes but are looking to lower their glycemic impact, try cooking and then cooling these starchy foods for 24 hours. This process transforms some of the digestible starches into resistant starch, a type of fiber that resists digestion in the small intestine and acts as a prebiotic. Unlike regular starches, resistant starches don’t quickly convert into glucose, which results in a lower glycemic response—meaning more gradual blood sugar levels after eating. Resistant starches also provide valuable food for beneficial gut bacteria, which ferment them in the colon, producing short-chain fatty acids that can benefit gut health. Reheating cooled starches doesn’t reduce the resistant starch content, so you can still enjoy these foods warm, while reaping the metabolic and digestive benefits.

Important note:

Leaving cooked rice or other starches to cool at room temperature can encourage the growth of harmful bacteria, particularly Bacillus cereus, a bacterium commonly found in soil that can survive the cooking process. When rice or starchy foods are left out at room temperature, the warm environment allows these bacteria to multiply and produce toxins that can cause food poisoning (and even death), even if the food is later reheated. To prevent bacterial growth, it’s best to cool cooked rice and starches quickly by placing them in the refrigerator within two hours of cooking. This minimizes the time they spend in the “danger zone” (between 40°F and 140°F), where bacteria thrive.

Stress Management

Managing stress is crucial for blood sugar regulation and managing insulin resistance. Chronic stress triggers the release of cortisol and adrenaline, hormones that prepare the body for “fight or flight” by raising blood glucose levels to provide a quick energy source. Over time, persistently high cortisol levels can increase insulin resistance, as cells become less responsive to insulin due to the continuous demand for glucose regulation. This state not only raises blood sugar levels but also places extra strain on the pancreas, potentially accelerating the progression to Type 2 Diabetes (10).

Additionally, high cortisol levels can interfere with sleep quality, increase cravings for high-sugar, high-fat foods, and deplete essential nutrients like magnesium (as mentioned above), which plays a critical role in glucose regulation and insulin sensitivity. Stress management techniques, such as mindfulness, regular physical activity, and deep breathing exercises, can therefore help to reduce cortisol levels, improve insulin sensitivity, and support stable blood sugar levels. By incorporating stress-relieving practices into daily routines, you can significantly enhance overall metabolic health and lower the risk of insulin resistance.

Supplements to Support Blood Sugar Regulation

PGX – PGX (PolyGlycopleX) is a unique blend of plant fibers designed to support blood sugar balance by slowing the digestion of carbohydrates and reducing post-meal blood sugar spikes. By absorbing water and expanding in the stomach, PGX increases feelings of fullness and delays glucose absorption, helping stabilize blood sugar levels and reducing cravings. This effect can support overall glucose metabolism and insulin sensitivity when taken consistently as part of a balanced diet.

Gymnema – Gymnema supports blood sugar balance by helping to reduce glucose absorption in the intestines and enhancing insulin function, leading to more stable blood sugar levels. Known as the “sugar destroyer,” it may also help reduce sugar cravings by temporarily altering taste receptors, making sugary foods less appealing. These combined effects make Gymnema an effective natural option for managing glucose levels as part of a balanced lifestyle.

Berberine – Berberine is a powerful natural compound that supports blood sugar levels by improving insulin sensitivity and reducing glucose production in the liver. It activates an enzyme called AMP-activated protein kinase (AMPK), which plays a crucial role in glucose metabolism and fat regulation. Studies have shown that berberine can lead to significant reductions in fasting blood sugar and HbA1c levels, making it a beneficial supplement for those managing blood sugar imbalances (11).

R+Alpha-lipoic Acid – R+Alpha-lipoic acid is a potent antioxidant that supports blood sugar levels by enhancing insulin sensitivity and promoting glucose uptake in cells. It helps to reduce oxidative stress and inflammation, which are often linked to insulin resistance and metabolic disorders. Additionally, studies have shown that R+Alpha-lipoic acid can improve glycemic control in individuals with type 2 diabetes (12), making it a valuable supplement for maintaining healthy blood sugar levels.

Conclusion

Maintaining balanced blood sugar is essential for overall health and for reducing the risk of developing insulin resistance and Type 2 Diabetes. By focusing on a balanced diet with nutrient-dense, low glycemic foods, staying well-hydrated, incorporating regular exercise, and managing daily routines to support your circadian rhythm, you can promote stable blood sugar levels. Integrating sunlight exposure, mindful food choices, stress management techniques, and movement into daily habits contributes significantly to glucose metabolism, insulin sensitivity, and long-term metabolic health. Even small, consistent changes can lead to meaningful improvements in blood sugar control and well-being.

Disclaimer:

The information provided in this article is intended for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any condition or disease. Please consult with your healthcare provider before making any dietary, lifestyle, or supplement changes, especially if you have any underlying health conditions or are currently taking medication.

(1) https://www.ncbi.nlm.nih.gov/books/NBK507250/

(2) https://www.medicalnewstoday.com/articles/type-2-diabetes-how-exposure-to-daylight-can-help-manage-the-condition

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC5995632/

(4) https://pmc.ncbi.nlm.nih.gov/articles/PMC3440067/

(5) https://pmc.ncbi.nlm.nih.gov/articles/PMC6520736

(6) https://pmc.ncbi.nlm.nih.gov/articles/PMC2084401/

(7) https://link.springer.com/article/10.1007/s00125-016-4085-2

(8) https://pmc.ncbi.nlm.nih.gov/articles/PMC2901047/

(9) https://pubmed.ncbi.nlm.nih.gov/30144878/

(10) https://pmc.ncbi.nlm.nih.gov/articles/PMC3050109/

(11) https://pmc.ncbi.nlm.nih.gov/articles/PMC10376565/

(12) https://pmc.ncbi.nlm.nih.gov/articles/PMC9824456/