Hello frens! Today, let’s talk about something crucial for our body’s harmony – balancing blood glucose. You might remember from a previous post where I talked about our body being an interconnected system. Well, keeping our blood sugar levels in check is a big part of maintaining that balance. Elevated blood glucose levels are linked to a range of health issues, from diabetes to brain fog and even certain cancers (American Diabetes Association, 2019). Inspired by Jessie Inchauspé’s “Glucose Revolution,” let’s dive into some simple yet powerful hacks to keep those glucose curves flat.
Hack 1: Eat Foods in the Right Order
Did you know the order in which you eat your foods can impact your blood sugar levels? Start with fiber-rich vegetables or proteins before carbohydrates. This sequence can significantly lower the glucose and insulin spikes after meals (Shukla et al., 2017).
Hack 2: Add a Green Starter to All Your Meals
Begin your meals with a green starter, like a salad. Greens are packed with fiber, which slows the absorption of sugar into your bloodstream (Higdon, 2007).
Hack 3: Stop Counting Calories
Focus more on the quality of your food rather than just the calorie count. Nutrient-dense foods have a more favorable impact on blood glucose levels than calorie-dense, nutrient-poor foods (Ludwig et al., 2018).
Hack 4: Flatten Your Breakfast Curve
Start your day with a low-glycemic breakfast. Foods high in protein and healthy fats, like eggs or Greek yogurt, can help maintain stable glucose levels throughout the morning (Jakubowicz et al., 2013).
Hack 5: Have Any Type of Sugar You Like – They’re All the Same
When it comes to blood sugar, your body doesn’t distinguish much between different types of sugar. Moderation is key, regardless of the type (Hu & Malik, 2010).
Hack 6: Pick Dessert over a Sweet Snack
If you’re going to indulge in something sweet, have it after a balanced meal rather than as a standalone snack. This can help mitigate a rapid glucose spike (Sievenpiper et al., 2009).
Hack 7: Reach for Vinegar Before You Eat
Incorporate vinegar into your meals, like a vinaigrette dressing. Vinegar can help lower blood sugar response after a carbohydrate-rich meal (Johnston et al., 2010).
Hack 8: After You Eat, Move
A short walk post-meal can work wonders in lowering blood sugar levels. Physical activity helps in using the glucose in your blood for energy (Colberg et al., 2016).
Hack 9: If You Have to Snack, Go Savory
Choose savory snacks over sweet ones. Savory foods are less likely to cause sharp blood sugar spikes (Bao et al., 2014).
Hack 10: Put Some Clothes on Your Carbs
“Clothe” your carbs with fiber, fat, and protein. This means combining carbs with foods like avocado, nuts, or cheese to slow the absorption of sugar (Ferrannini et al., 2014).
Why This Matters
Balancing blood glucose is not just about preventing diabetes; it’s about enhancing overall health. Stable blood sugar levels contribute to better energy, improved mental clarity, and reduced risk of chronic diseases.
Conclusion
Implementing these hacks can be a game-changer in how you feel and function daily. Remember, your body is a beautifully complex system, and taking care of one aspect invariably benefits the whole. So, try incorporating these tips into your routine and feel the difference!
To Your Vibrant Health,
Shantee Scheel