Insulin and glucagon are two hormones in
the body that regulate blood glucose (sugar). Insulin pulls some sugar
out of our blood after we eat, and glucagon pulls some sugar into our
blood between meals, helping to regulate our blood sugar steady and our
energy output even.
Although insulin and glucagon are two
hormones that keep our blood sugar stable, we still need to think about
the timing and composition of food intake. Follow these guidelines for
the best overall diet in order to regulate blood sugar:
-
Eat a
mixed diet of 58%-60% of calories from carbohydrates, 12%-20% from
protein and less than 30% from fat.
-
Choose
mostly complex carbohydrates.
-
Select
simple sugars from 100% fruit juice or, even better, whole fruit,
and low or nonfat dairy products.
-
Limit
simple sugars from candies and other sweets with little nutritional
value.
-
Plan
nutrient dense snacks into your diet.
-
Graze
through the day, eating smaller portions but more often.
-
Drink a
glass of water at least every couple of hours.
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