There are two very important things for your blood sugar, they are diet and exercise. In your diet, you must keep the blood sugar balanced in order to keep your brain and emotions level. Eating every 3-4 hours, including fiber and protein in those meals, are the ways to balance your Blood Sugar by using diet. Regular exercise, even just a half hour walk 3-4 times a week is good.

Why is fiber so important? Fiber slows the release of sugar into the blood stream, so that the sugars are released in a more continuous manner. When you eat or drink sugars, including white flour (white flour has had the fiber taken out, so it acts like sugar in the body), it overloads the body, so you feel good right after, then you have a sharp drop a short while later. When you have not eaten for a while, or you have eaten too much sugar, you will experience symptoms such as:
the shakes, spaciness, irritability, nausea, headaches and more, this is low blood sugar. To correct this, you must time your meals, every 3-4 hours and eat the proper foods, fiber and protein being of top importance. Fiber will also make you feel fuller, along with cleaning your colon. You will find fiber in vegetables, fruits, legumes, whole grains, nuts and seeds.

Protein will help curb the cravings for carbs which are usually full of sugars. Protein will also keep you full longer and it is great for re-building (when you exercise) and for keeping the immune system strong. Good protein sources are: poultry, fish, peas, beans, eggs, low fat cheese, nuts, seeds and protein powders. Make sure you eat free-range eggs and poultry. Whole Grains also contain protein; brown rice and peas are a complete protein. If your brown rice needs more flavour, cook it with a natural soup cube. If you find brown rice is too heavy, cook up some white rice and mix it with the brown rice, so you at least get some fiber.

When using protein powders, a Whey protein or a Hemp protein tend to be the best. Whey mixes nicer, but watch the sweeteners they add. Try having a protein shake for breakfast:
Mix a banana, frozen berries, protein powder, a tablespoon of flax or hemp oil, in a blender. You may also add: yogurt, green powder, or any other healthy fruit or supplement. Drink this for breakfast.

You can also put protein powder in your yogurt or a little in your whole grain pancake mix. Flax Meal added to yogurt is a great way to get more fiber.

Fruits and vegetables should be 70% of your diet; they are so very important. They contain fiber, which slows the release of the sugar; therefore you should eat your fruit, not drink fruit juices. They also contain “Phyto Chemicals”, which are contained in the bright colours of the fruits and vegetables. Fruits have a cleansing affect and should be eaten alone.

Ways to eat on the go: carry natural protein/fiber bars with you, almonds, other nuts and seeds can also be eaten on the go. Nuts and seeds contain fiber, protein and good fats; they are best eaten raw. Fruits and vegetables can also be carried with you.

The best sweetener is Stevia, but you must be careful with it if you are on Diabetic Medication, as Stevia can help your insulin to work better. You must start slow, tell your Doctor and monitor your Blood Sugar. Always use very little Stevia, as it is very sweet!

Some healthy meal ideas: Salads with dark leafy greens and other veggies. Add some tuna, low fat cheese, cooked egg, or another protein to the salad. Use a natural salad dressing made from Olive Oil, balsamic vinegar (or lemon juice) and herbs.

Brown rice cooked in a natural soup cube with refried beans or peas; add salsa to the rice and beans. Remember to use spices as they make food taste better and spices contain a lot of health benefits.

Whole wheat tortilla with peppers, onions, low fat cheese, or any other veggie you prefer; heated (low-med heat) in a frying pan, with another tortilla placed on top. Top with plain yogurt and salsa.

Lean poultry or fish, baked with spices, add brown rice and a steamed vegetable, or a salad.

Always eat breakfast, make sure there is protein and fiber in your first meal of the day. Then time and plan your meals for the day. Take along some healthy snacks; see above “ways to eat on the go”. After a while, you will get used to planning your day around your diet and being prepared. You will also start to know when your blood sugar dips, and then you can eat something before this happens, so your brain function and moods stay level.

Exercise is so important for blood sugar, even just getting out for a half hour walk can make a difference. When you are watching TV, do some stretching, join a Yoga group, go swimming, get out for a hike, buy an exercise DVD, or join a gym. Just get out and exercise!

Author's Bio: 

Anne is a CNC, Certified Nutritional Consultant and the Author of the book “Real Solutions to Children’s Health”. She writes “Healthy Living Tips” for her website You will find her book on & She also teaches workshops on Children’s Health, Breast Cancer Prevention and more. Feel free to contact Anne if you have any questions for her at: