How To Balance Your Blood Sugar When Eating Out

Sep 7, 2023 | Hormones, Nutrition, Weight Management, Wellness

When supporting your health for hormone balance and better metabolic health balancing blood sugar is key!

I’m a big fan of enjoying all food in moderation, so obviously you can eat out GUILT FREE and ENJOY whatever foods you want in moderation and without restriction and not worry about your health and blood sugar.

However, many people are working on improving their health, whether that be improving metabolic markers such as lowering HBA1C, fasting insulin, cholesterol, or reducing insulin levels to have better hormonal balance and fertility, or maybe you just want to feel better, keep your health in check and not wake up feeling heavy, sluggish or foggy from a eating a meal out. If that’s you, then this post is for you!!

Swipe across to find out ways to balance your blood sugar when eating out.

1. Choose a meal that’s got a good source of protein
Make protein the star of your meal! Protein is absolutely essential for stabilizing blood sugar levels, switching off your hunger hormones and keeping you feeling satiated. Choose a meal with chicken, fish, beef, lamb, eggs or if you’re vegan or vegetarian go for a dish with tempeh or tofu.

2. Make sure you include non-starchy fibre rich vegetables
Fiber slows down the absorption of sugar into your bloodstream, this helps to reduce your blood sugar spike. This could be a side salad (without a sugary dressing), steamed/roasted broccoli, green beans, cauliflower, anything non-starchy that you fancy!
HOT TIP: have a veggie starter as your entrée, the fibre in veggies lines your intestines and slows down gastric emptying.

3. Be mindful of sugary beverages
Sugary drinks can cause rapid blood sugar spikes, especially if it’s the first thing that touches your lips before your meal arrives. When wanting to focus on blood sugar stabilization go for a low sugar option like soda water with fresh lemon or lime or a low sugar kombucha.

4. Go for a 10 minute walk post dinner
If all else fails and you gave into a high carb meal or too many breads and dips, get your muscles moving post feed. You can minimize your glucose spike postmeal by going for a 10 minute walk, it helps your muscles to suck up excess glucose from your bloodstream

Remember, it’s about making mindful choices and enjoying the experience. Your body will thank you for the balance!

Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people.

Let's connect @nataliebradynutrition 

The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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