While it's perfectly normal for blood sugar levels to vary throughout the day, we need to understand how our blood sugar levels affect energy, fat storage and how we feel emotionally (think - sugar crash hangries!) and what foods we go to grab when that happens.
Managing blood sugar isn't just about what we eat. It's about how we feel, too. Stress plays a big part in how our bodies manage blood sugar levels, as does sleep!
Managing blood sugar throughout the day is possible - even when you think all you want is that sugary snack!
Some easy first steps are to reduce sugary or starchy foods;
1) Opt for complex carbohydrates instead of simple carbohydrates. Complex carbohydrates take longer to digest and minimise blood sugar spikes and subsequent dips.
- Swap white rice for quinoa, bulgar wheat or brown rice.
- Swap white pasta for wholemeal pasta.
An added benefit is that complex carbohydrates are often far richer in micronutrients (vitamins and minerals) and fibre than simple carbohydrates.
2) Avoid sugary drinks. If you fancy something other than water that tastes a bit sweet, I love Superfood Company UK’s instant kombucha. Their grapefruit instant kombucha contains no sugar, yet it still has a sweet taste. It also has the added benefit of being beneficial for gut health. So, it’s win-win!
3) Include protein in each meal. Pairing carbs with protein will help reduce the effects of blood sugar spikes that can cause slumps in energy. E.g. adding nuts, nut butter, protein powder, collagen powder, full-fat greek yoghurt to porridge (not all at once!) , adding cheese and ham to a sandwich instead of jam