How to Manage Blood Sugar Effectively, by Tochi Okafor
I sell Acha, and one question I often get is: “Will it help me manage my blood sugar?”
My response is always the same: “Yes, it will.” Acha is a low-glycemic grain, meaning it won’t cause a rapid spike in blood sugar. For anyone trying to manage their glucose levels, that’s great news.
But I always take the conversation a step further. Managing blood sugar isn’t about one single food—it requires a broader lifestyle approach. No single food can be a magic fix.
Just like weight loss, blood sugar management doesn’t exist in a vacuum. Yet, the quick-fix mindset has made many people chase after trendy diets, miracle supplements, or “superfoods” that promise to solve everything.
But here’s the truth: No single food, drink, or supplement can replace the proven role of balanced nutrition, regular movement, and overall healthy habits. This is the same reason slim teas sell so well—they promise weight loss while ignoring the fundamentals.
Sustainable success—whether in weight loss, health, or blood sugar control—comes down to consistency. Ignoring this reality keeps people stuck, constantly searching for the next solution instead of building lasting habits.
Understanding Blood Sugar Spikes
Blood sugar spikes happen when you consume high-glycemic foods that cause a rapid rise in glucose. While occasional spikes are normal, frequent spikes can lead to serious health issues over time.
Here’s what happens when blood sugar is consistently high:
•Your pancreas works overtime, releasing insulin to help your cells absorb glucose.
•Over time, cells become insulin resistant, meaning they don’t respond effectively to insulin.
•Chronically high blood sugar increases the risk of type 2 diabetes, weight gain, and heart disease.
•Excess glucose gets stored as fat, leading to weight gain—especially around the belly.
•Chronic high blood sugar triggers inflammation, which is linked to conditions like heart disease, kidney issues, and nerve damage.
•Over time, your body struggles to regulate blood sugar properly, leading to prediabetes and, eventually, type 2 diabetes.
The good news is healthy habits can prevent these issues. Managing blood sugar isn’t just for people with diabetes—it’s crucial for anyone who wants to maintain energy, prevent chronic diseases, and live a healthier life.
So, while Acha is a great choice for blood sugar management, it’s just one piece of the puzzle. A well-rounded diet, regular movement, and healthy lifestyle choices make the real difference.
Here are six highly recommended strategies for managing blood sugar
1. Prioritize Low-Glycemic Foods
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI, like white rice, white bread, and processed cereals, cause rapid spikes, while low-GI foods like Acha, whole grains, legumes, and non-starchy vegetables lead to slower, more stable increases.
Low-GI foods are essential for blood sugar management because they help prevent energy crashes, cravings, and insulin resistance. Some excellent low-GI options include:
•Whole grains (Acha, millet, quinoa, and oats)
•Legumes (beans, lentils, chickpeas)
•Non-starchy vegetables (Ugu, kale, carrots, cucumbers, and tomatoes)
•Nuts and seeds (groundnuts, cashews, walnuts, chia seeds, flaxseeds)
2. Balance Your Meals with Protein, Healthy Fats, and Fiber.
Carbohydrates alone digest quickly, causing blood sugar fluctuations. However, pairing carbs with protein and healthy fats or fiber slows digestion and helps maintain stable blood sugar levels.
For example, instead of eating just a bowl of oats, consider adding protein sources like eggs or nuts and healthy fats like avocado. Other great protein and fat sources include:
•Protein: Fish, chicken, eggs, and beans
•Healthy fats: Olive oil, avocados, nuts, and seeds
•Fiber: Ugu, Cucumbers, mixed veggies, and vegetable salads
When you eat a meal, aim for a balance: a portion of carbs, a portion of protein, a portion of healthy fats, and a portion of fiber. This keeps energy levels steady and prevents sugar crashes.
3. Stay Active Throughout the Day
Physical activity plays a crucial role in blood sugar regulation. Exercise helps your body use glucose for energy, making your cells more sensitive to insulin. Both strength training and aerobic activities are beneficial.
Even small activities, like stretching or taking the stairs, can make a difference.
Consistency matters more than intensity so aim for at least 45 minutes of moderate exercise most days of the week.
4. Manage Stress Levels
Chronic stress triggers the release of cortisol, a hormone that raises blood sugar levels. If stress is unmanaged, it can lead to insulin resistance over time. That’s why stress management is a critical part of blood sugar control. Deploy strategies like deep breathing, meditation, mindfulness, or any other activities that bring you joy. As one who resides in Lagos, I cannot overemphasize the need to be intentional about stress management.
5. Get Enough Sleep
Poor sleep affects hormone levels that regulate blood sugar. When you don’t get enough rest, your body produces more cortisol, and insulin resistance increases. Over time, this can lead to higher fasting blood sugar levels. Sleep is the most underrated yet powerful tool for restoration—your body performs better after a restful night. Aim for 7–9 hours of quality sleep each night to support optimal blood sugar levels.
6. Hydrate Well
Water plays an essential role in blood sugar management. Staying hydrated helps flush out excess sugar from the bloodstream. On the other hand, dehydration can cause blood sugar levels to rise. With the current heatwave in Lagos, hydration is even more critical. The extreme temperatures increase fluid loss through sweat, making it easier to become dehydrated without realizing it. This can put additional stress on the body and disrupt blood sugar balance.
Here’s how to stay properly hydrated:
•Drink at least 8 glasses of water or more if you exercise.
•Opt for herbal teas and infused water instead of sugary drinks.
•Avoid beverages that spike blood sugar, like soda and packet fruit juices.
As I mentioned earlier, managing blood sugar isn’t about one magic solution—it’s about consistency with the right habits. Acha is a great start, but pairing it with a balanced diet, regular movement, good sleep, and stress management will give you long-term control over your health.
If you’re ready to take control of your blood sugar and make lasting, healthy changes, I’d love to support you on your journey! If you have questions about Acha, need guidance on making better food choices, or want practical tips for a healthier lifestyle, reach out. Send me a message, and let’s chat about how you can start making simple, sustainable changes today!
