Today, we want to share some essential tips on balancing blood sugar in our kiddos.
Eating to properly balance blood sugar is so, so important for all of us, but especially for our learning, growing children. We can help our kids focus and thrive by helping them eat to balance their body’s needs!
Balanced blood sugar levels are essential for maintaining overall health, particularly in children. Here’s why stabilizing blood sugar is so important:
Behavior: Stable blood sugar can lead to more consistent and manageable behavior. Fluctuations in blood sugar levels can cause irritability and mood swings, making it harder for kids to regulate their emotions.
Attention in School: Proper blood sugar management helps in maintaining focus and concentration, which is crucial for learning and academic performance. Sudden drops in blood sugar can lead to decreased cognitive function and attention span.
Anxiety: Stable blood sugar levels can reduce random bouts of anxiety throughout the day. When blood sugar drops, the body releases stress hormones like cortisol, which can increase feelings of anxiety.
Isolated carbs, like a gluten-free cracker or even an apple, can cause a rapid spike in blood sugar when eaten alone. To avoid this, it’s crucial to pair these carbs with fat, protein, or fiber – getting all three is even better! This helps prevent that big blood sugar surge and the inevitable crash that follows. ➡️
The order in which food is eaten can significantly impact blood sugar levels. Here’s a simple guide to follow during meal times, especially dinner:
Start with Non-Starchy Vegetables: Begin with vegetables like broccoli to kick off the meal with fiber, which slows the absorption of sugar into the bloodstream.
Move to Protein: Include a source of protein such as chicken, fish, or beans. Protein helps to stabilize blood sugar levels by slowing down the digestion of carbohydrates.
End with Starchy Veggies or Carbs: Finish with starchy vegetables like sweet potatoes, or healthy grains like quinoa and rice. Eating these last minimizes blood sugar spikes.
1. Incorporate Protein: Include a source of protein in every meal and snack. This can be meat, eggs, nuts, seeds, or legumes. Protein helps to keep blood sugar levels steady by slowing down the absorption of sugar into the bloodstream.
2. Healthy Fats are Key: Foods like avocado, nuts, seeds, and olive oil are excellent choices. Healthy fats slow down the digestion of carbohydrates and help maintain stable blood sugar levels.
3. Fiber is Your Friend: Incorporate plenty of fruits, vegetables, whole grains, and legumes. Fiber slows the absorption of sugar into the bloodstream and keeps kids feeling full longer.
4. Avoid Sugary Drinks: Stick to water, milk, or small amounts of 100% fruit juice. Sugary drinks can cause rapid spikes in blood sugar levels.
5. Read Labels: Be mindful of hidden sugars in processed foods. Checking food labels for added sugars can help you make healthier choices for your children.
Recognizing signs of blood sugar imbalances can help you take proactive steps to address them. Symptoms may include:
– Frequent hunger or thirst
– Fatigue or low energy
– Mood swings or irritability
– Difficulty concentrating
– Cravings for sweets
– Headaches
– Dizziness or lightheadedness
Here are some specific snack ideas that follow these principles and help maintain stable blood sugar levels:
– Almond butter on apple slices
– Pistachios & strawberries
– Olives & baby bell peppers
– Hummus & carrot sticks
– Guacamole & crudité
– Hard-boiled egg & grape tomatoes
– Grapes & cheese sticks
– Jerky with oranges or cucumbers
– Sunbutter with celery sticks
Maintaining balanced blood sugar levels is essential for children’s health and development. By understanding the impact of different foods on blood sugar levels and implementing strategies to maintain balance, you can help your child thrive both physically and mentally. Encouraging healthy eating habits early on sets the stage for a lifetime of well-being. If you have concerns about your child’s blood sugar levels or overall health, consider consulting a functional medicine practitioner for personalized guidance and support.
Let’s help our kids thrive with balanced blood sugar levels!
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As an overwhelmed expecting mother, I was becoming extremely defeated as I interviewed pediatricians to help me care for my son when he arrived. As a nurse, I was searching for someone collaborative, respectful, patient, and would be able to provide insight and guidance with more depth than what I could quickly access on a Google search. Jessica and the staff of Well Rooted is a God-send, exceeding my expectations every visit! Jessica is extremely present during very visits, despite whatever is happening outside the exam room door. She is incredibly kind, gentle, patient and with excellent clinical skills and judgement! She has also been immediately available to me via phone on the weekend, when I have had a concern. I just love her and the entire staff at Well Rooted so much and I couldn’t recommend them enough!
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390 Congress Pkwy # J
Crystal Lake, IL
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Oak Brook, IL
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Crystal Lake, IL
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