How to Keep Blood Sugar Levels Stable While at Work
Last updated: October 2023
When the pressure at work is mounting, managing your blood sugars may sometimes feel like a second job! But if you want to keep your productivity soaring while better managing your diabetes, check out the tips below.
Start the day with breakfast
Eating a daily breakfast provides the brain and body with nutrients that contribute to better diabetes control. Research shows that skipping breakfast is linked to:1
- Higher risk of insulin resistance
- High blood pressure
- Cardiovascular disease
- Other health issues
Plus, skipping breakfast is linked to nutrient gaps and poorer diet quality in adults. Key nutrients like folate, calcium, iron, vitamins A, B1, B2, B3, C, and D can be below recommended intakes when you skip your morning meal.2
Not to mention, working on an empty stomach can really put a damper on your focus and productivity! So, whether you are new to the breakfast game or simply need a helping hand to build a balanced meal, check out this guide below.
- 1 egg
- 1 oz smoked salmon
- 1 low-fat cheese stick
- ½ cup cottage cheese
- 2 tbsp hemp hearts
- 1 slice low-fat cheese
- ½ avocado
- ¼ cut nuts
- 1 tbsp chia seeds
- 1 tbsp nut butter
- 1 slice high-fiber whole-grain seeded bread
- ½ medium whole-grain bagel
- 1 medium fruit (apple, banana, grapefruit, etc.)
- ½ cut berries
- ½ cup oatmeal
Fill your day with fiber
Embrace the blood-sugar-controlling powers of fiber! Specifically, soluble fiber helps to slow down digestion, allowing for more gradual yet steady glucose absorption. Diets rich in fiber may also improve weight management, insulin sensitivity, digestive health, and immune function. Not to mention, it can drive down your A1C!3
Fiber also helps keep you satisfied between meals, slowing down digestion and helping to preserve focus and energy for even the longest work meetings. So turn the afternoon slump into a slay by equipping your desk with these must-try snacks:
- Apples and peanut butter
- Roasted chickpeas with spices
- Homemade fiber treats
While good hydration is important for a healthy weight, new research shows it may reduce long-term risks of heart failure too.4
Plus, keeping your thirst quenched helps put the midday sweet cravings to rest. Since the feelings of dehydration and hunger are very similar, it's easy for your brain to get confused! So, check yourself before immediately reaching for an additional snack at the first stomach grumble!
Did you drink enough fluids today? While taking a few extra swigs of water between meetings may seem like an easy solution, sticking to plain water can feel like a total snooze for your tastebuds. For those who struggle to stay hydrated at work without opting for coffee with extra cream and sugar, high-sugar juices, or sodas, check out the following tips!
Dilute with the real deal
When it comes to juice, less is more! Swap your go-to fruity beverage for a diluted alternative to help better diabetes control. Continue to dilute your juice over time until all you need is a splash! After all, it’s about progress, not perfection.
Experiment with infusions
Come prepared to work with a large water bottle filled with cucumber, berries, or mint. Then, simply sip your way to all-day satisfaction! For an added flair, swap regular water for a sparking alternative. Faux-jito in the workplace anyone?
Brew a cup of herbal tea for a midday de-stressor that helps contribute to your hydration needs. Their strong and aromatic flavors also help kick sugar cravings to the curb – ultimately contributing to better blood glucose management. To help keep your health goals on track, keep teabags in your workspace or bag for easy access.
How often do you find yourself craving sweet snacks?