We know that managing our blood sugar levels is important for our health. Chronically high blood sugar is associated with chronic lifestyle diseases such as type 2 diabetes, obesity, dementia and heart disease.
So what can we do to help manage our blood sugar levels and avoid the blood sugar roller coaster which leads to frequent dips in energy and sugar cravings.
- Eat protein and healthy fats at every meal. Protein and fat help you to feel satiated which, in turn, means you are less likely to feel hungry 2 hours after you’ve eaten – you will last between meals without feeling the need to go searching for the biscuit tin!
- Drink water. For most people drinking half your body weight in pounds – so if you weigh 130 pounds (about 60 kilos) you should drink around 65 fl.oz of water which equates to 2 litres. Obviously, activity levels and the weather will make a difference. If you fancy eating something sweet, try drinking a glass of water first and then decide if you still need to eat something.
- Count chemicals not calories! Think about the quality of the food you are eating. Ask yourself how nutrient dense the food is. What purpose is it serving?
- Stick to consistent meal times and try to fast overnight for at least 12 hours.
- Sleep! Get your 7-8 hours a night and be consistent with your timings. Your body likes routine . Poor sleep leads to raised cortisol and raised gremlin, the hunger hormone. Poor sleep often leads to poor food choices.
- Move your body everyday. Get out of breath at least 2 to 3 times a week and strength train on 2/3days as well.
- Avoid snacking. If you are eating 3 satisfying meals a day you shouldn’t need to snack.If you know you might be late for lunch or have to skip a meal, make sure you’ve got some nuts or oatcakes and cheese with you so you aren’t tempted to grab a chocolate bar or similar instead.
That’s not to say you can never eat cake. Cake is great but there is a time and a place for it! When you do indulge in the sweet stuff, try to eat it as part of a meal (full of healthy fats and protein!!) as this will slow down and dilute the blood sugar spike.