Uplevel your health by managing blood sugar properly

Hello, friends!

Time for another update about a topic I'm passionate about. Blood sugar levels! Now before you think "I've been tested and I'm not diabetic/prediabetic so this doesn't matter" -- researchers estimate that 80% of us have blood sugar spikes during the day that negatively affect our health. Of course, if you know you're diabetic/prediabetic or at risk of gestational diabetes these are crucial for you.

Are you curious now?

I want to walk you through what blood sugar is, why it matters to the body, and some EASY ways to modify your diet and lifestyle approach to make a dramatic difference in your health. Enjoy! 

But first!

My wonderful colleague Lorie Solay is again offering her FREE 24 DAYS OF SELF-CARE tips. Click this link to access these tips -- they're supportive for all of us. They begin today, December 1st!

Now... what is blood sugar?

When you eat starchy or sweet tasting foods your body absorbs glucose (aka sugar) into the bloodstream. Your body needs glucose for energy; however too much glucose floating in the bloodstream negatively affects your body. If you eat these foods too quickly or in too great a quantity it can cause high spikes of sugar in your bloodstream.

What impact do blood sugar spikes have on my body?

The biological impacts of blood sugar spikes are inflammation (which is a root cause of many chronic diseases such as cancer, Alzheimer's, heart disease, and more), glycation (which leads to aging), and insulin release (too much of which can lead to hormonal issues and diabetes). In the near term, blood sugar spikes after dinner can negatively impact sleep quality by causing a delay in falling asleep, regular night wake-ups, and decreased deep sleep.

There are three main symptoms if you're having blood sugar spikes: food cravings, being hungry every 1.5-2 hours, and unsteady energy (perky, then crashed out).

How can you decrease the likelihood of blood sugar spikes happening?

Science communicator Jessie Inchauspé has developed a handful of tips to manage your blood sugar more appropriately WITHOUT eliminating carbs or drastically altering your diet. Are you curious? Here you go!

Eat foods in the right order. Eating your foods in the following order will dramatically reduce blood sugar spikes: vegetables first, then proteins/fats, then starches and sugars. The fiber in the vegetables creates a protective mesh in the intestines which results in less glucose absorption from the meal. Protein and fat also help to blunt the impact of glucose absorption. (Note that desserts should be eaten as part of a meal and not an hour later -- or they're going to create an even bigger blood sugar spike.)

Add a plate of vegetables to the start of all your meals. About 30% of your meal should be a vegetable starter. It could be carrots and hummus (or other dip), cut veggies, a salad, or leftover roasted veggies. Get creative!

Have a savory instead of sweet breakfast. A savory breakfast will include plenty of protein, fat, and fiber, and may have carbohydrates alongside. Build the breakfast around protein, so this looks like an omelet, sausage and eggs, avocado toast, breakfast sandwich (make sure these last two are heavy on the protein/fat and thinner on the bread), or other meal full of healthy protein and fat. You'll want to avoid very common American breakfasts: cereal, smoothies, toast and jam, granola, sweetened oatmeal, and juice. (Remember -- this is key for your kids too! Especially if they're school aged and trying to learn throughout the morning.)

Eat fruit whole, not in juice form. As mentioned above, the fiber helps to absorb the impact of the sugar in the fruit.

If you're snacking, have a savory snack. If your stomach is empty and you eat something sweet, the sugar goes straight to the bloodstream and creates a big blood sugar spike. When snacking reach for nuts, greek yogurt, cheese, eggs, olives, hummus, etc. When you need something sweet, have it as a dessert right after a meal.

Consume vinegar before meals. A tablespoon of vinegar at the beginning of a meal (such as a dressing on your veggie starter) can reduce your blood sugar spike by 30% -- even if you're having otherwise exactly the same meal. Some people consume a vinegar based aperitif or apple cider vinegar in water, or have a small bowl of sauerkraut before a meal. Here is a link to some other tasty ideas! Especially if you're someone who tends to have cravings after a meal, vinegar is a great idea.

Use your muscles for 10 minutes after meals. Using muscles immediately after eating will encourage your muscles to use the sugar in the bloodstream. You can do a ten minute walk, climb some office stairs, or dance in the kitchen while you clean up!

Avoid naked carbs (starches and sugars). Naked carbs would be just a piece of fruit or a piece of toast. Remember to always add some "clothing" to those carbs like protein, fat, or fiber. With toast add spinach and peppers and eggs. With an apple add peanut butter. With chocolate add some greek yogurt.

Please let me know if you try these and how they work for you! I'd love to hear your stories about sleeping better, having more consistent energy, reducing cravings, and improving your hormonal health (whether we're talking about PMS, perimenopause, fertility, or other concerns). And if you get your blood sugar levels (hemoglobin A1C levels) checked at your annual physical, see how much of an impact these tips can make!

With love,
Janet