05.03.2021 •

Three Simple Ways to Stabilize Blood Sugar Levels

As anyone struggling to keep their blood sugar levels under control can tell you, eating too much processed sugar can result in weight gain, diabetes, heart disease, as well as some forms of cancer.

Mastering your blood sugar will not only minimize your risk of blood sugar-related diseases, but also help improve energy levels, lower cravings, stabilize your mood, and balance your hormones. If you are looking to avoid a Halloween hangover this October, here are some useful suggestions to help you manage your blood sugar this ghoulish season.

Make Time for Breakfast

One of the best ways to keep your blood sugar in check is to eat a healthy breakfast. Ignoring the signals to fuel up in the morning, and skipping the most important meal of the day can disrupt your body’s blood sugar levels and metabolic function. Whether you opt for some oatmeal, veggie omelet, a smoothie, or some other nutritious first meal, a healthy breakfast will help prevent erratic blood sugar levels throughout the day and stop you from eating too much at night.

Eat Regular Meals

Apart from a healthy breakfast, it is also important to eat regular meals, making sure to have a small meal or snack every 3-4 hours. Try eating foods rich in plant protein, healthy fats, and magnesium—great options that will help stabilize blood sugar—and avoid processed foods. Whenever possible, it is also good idea to eat your meals at the same time every day to help systemize the hunger response, alerting your body when it is time to fuel up.

Maintain a Healthy Balance with Fibre, Protein, and Good Fats

Fibre, protein, and good fats are essential for regulating your blood sugar. This powerful combination slows the release of sugars into the bloodstream, as well as delays digestion, keeping you full longer throughout the course of the day. In place of processed foods, consume healthy options, including fruit, oatmeal, veggies, beans, whole grains, nuts and seeds, fatty fish, avocados, and plant protein like tempeh. For the best results, try to eat at least 5-10 grams of fibre and 10-15 grams of protein for every meal.

Consume Reishi Mushrooms

Known as the “Mushroom of Immortality”—a moniker that aptly says it all— reishi mushroom (or Ganoderma lucidum) has been used for thousands of years for its many medicinal benefits. Reishi mushrooms are rich in polysaccharides—complex carbohydrates known to help stabilize blood sugar, regulate blood pressure, and produce antioxidants that may safeguard the body from cancer-causing free radicals. Taking care of your blood sugar throughout the day is one of the best things you can do to help stay healthy. With the right food and Japanese Red Reishi, your metabolism, mood, and energy will be running at peak performance.


Dr. Melissa Carr is a registered Doctor of Traditional Chinese Medicine with a B.Sc. in Kinesiology. In practice since 2001, Dr. Carr has a passion for sharing health information. She has been a nutrition instructor and a health consultant, lecturer, and writer for 24 Hours Vancouver newspaper, Fraser Health Authority, UBC, and the David Suzuki Foundation, amongst others.