Credit: author Jessie Inchauspé's book 'Glucose Revolution' & our friend Indu Reddy with a Masters degree in Medical Biochemistry
Image source: Jessie Inchauspé, Google
Feeling tired? Hangry? Having an 11 am slump? Craving biscuits at 3 pm? It may be your blood sugar.
Glucose is simply our body’s fuel, the basic molecule of energy. So how can it become problematic? Your body breaks down all sugars and starches into glucose.
Food in its original form – i.e. plants – is full of fibre, which slows the release of glucose into the blood. But, when we eat sweet and processed foods that are low in fibre, our systems become overwhelmed with glucose.
This is an issue because when your blood glucose goes up, your body reacts by flooding your system with insulin to mop it up, and then your blood sugar goes down faster – known as a glucose spike.
Needless to say, it’s not good for us. If we keep spiking our blood glucose levels like this, day after day, we increase our risk of pre-diabetes, type 2 diabetes and polycystic ovary syndrome (PCOS).
Hence, we want to share with you some helpful glucose hacks, which can help you with:
Improved energy levels
No more mid-afternoon slump
Anti-ageing
No more cravings
No more infertility/ PCOs/ missed periods.
Weight management
Reduced chronic disease risk
Enhanced cognitive function
Better sleep quality
Improved exercise performance
Improved nutrition
Emotional stability
HACK 1: EAT FOODS IN THE RIGHT ORDER
The right order to eat our food to minimize a meal's glucose spike is:
Fibre
Protein & Fats
Starches and sugars (Carbohydrates)
HACK 2: VEGGIE STARTERS
Veggie starters reduce the glucose spike of the meal that follows them. The objective is for the veggie starter to make up about 30% of the meal.
"Greens first" means fibre first.
Any veg works:
asparagus, courgette, peppers, broccoli, lettuce, tomatoes, as well as pulses and beans.
HACK 3: Virtue of Vinegar
Vinegar (e.g. apple cider vinegar) can be taken as 1 tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%.
HACK 4: MOVE AFTER EATING
10 to 20 minutes is enough to reduce glucose spikes because exercise stops the accumulation of glucose in the body. Examples: walking, tidying your house, doing calf raises, etc.
HACK 5: SAVOURY BREAKFAST
Have you ever noticed that when you eat pancakes and maple syrup, you’re hungry again by 10 am? The food you eat first thing affects your glucose levels for the rest of the day. A savoury breakfast is composed of protein (the centrepiece), fat, fibre (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).
HACK 6: STOP COUNTING CALORIES
Counting calories doesn't necessarily improve health outcomes. And not all calories are equal: calories derived from fructose are more detrimental than those from glucose.
Next time you feel that familiar pang of a glucose spike, remember these simple hacks to reclaim control over your energy levels and banish those cravings for good.
By making mindful choices about what you eat and how you eat, staying hydrated, and incorporating regular exercise into your routine, you can stabilise your blood sugar and enjoy sustained energy throughout the day.
Here's to a life filled with sustained vitality and well-being!
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