Normalization of glucose levels

Useful tips/21 January 2021

At least once in your life, everyone has felt the impact of blood glucose levels on your energy, appetite and mood. When your blood glucose levels are out of balance, you may notice increased cravings for sweets, hormonal imbalances, fatigue and a feeling of "afternoon slump" when you crave another snack. By following the simple steps below, you can normalize your blood glucose levels, which will keep your energy levels stable and consistent, improve your mood, reduce cravings (especially for sweet and starchy foods!), rebalance your hormones, and reduce overall inflammation.

• Increase your protein intake
  Consuming adequate protein helps normalize blood sugar levels because protein helps slow down the breakdown of glucose, which leads to more steady energy levels as opposed to drastic fluctuations. Protein requirements vary greatly depending on your age, gender, weight, fitness level, life stages (e.g. children, adolescents, pregnancy, seniors) and health status. It is preferable to spread your protein intake evenly throughout the day, which will keep your blood glucose levels stable at all times.

• Eating food groups in the right order
  Studies show that eating food groups in a specific order helps reduce glucose spikes and slow glucose absorption. Whenever possible, consume foods in the following order:
   dark greens and leafy salads
   non-starchy vegetables: asparagus, beans, Brussels sprouts, cauliflower, broccoli, eggplant, mushrooms, cucumbers, tomatoes, etc.
   proteins and healthy fats
   cereals, starchy carbohydrates: carrots, potatoes, sweet potatoes, parsnips, beets, etc.
   berries, fruits, dessert.

• Physical Activity
  Some forms of physical activity after meals have a positive effect on blood sugar levels. Since glucose levels peak within 90 minutes after a meal, it is recommended to move around for 30 minutes after eating, as exercise lowers glucose concentrations. After you’ve eaten, instead of sitting at your phone or computer for the rest of your lunch break, move your body for 10 minutes - whether it’s walking up the stairs, clearing your desk, washing dishes, or taking a light walk around the block.

• Breakfast
  Glucose is the body’s main source of energy, but consuming too much glucose can cause glucose to be stored as glycogen or fat rather than used as fuel. As a result, this raises insulin, glucose levels and therefore makes you feel tired, hungry and increases cravings for food. The best way to deal with spikes in glucose levels is to start your day with an unsweetened breakfast with a base of protein, fiber, healthy fats, whole grains.

*consuming 1 tablespoon of natural apple cider vinegar diluted in water before meals - will reduce the blood glucose spike
*systemic consumption of chamomile tea also reduces glucose levels and inflammation

Balanced three meals a day without snacking is the main key to sensible satiety and overall health.

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