Hey, let’s talk about something that could seriously up your game – your blood sugar. Yep, it’s not just for diabetics; it’s a key player in your energy levels, your cravings, and how you feel day-to-day.
Stick with us, because knowing this stuff could be the difference between grabbing that biscuit or staying on track with your goals.
Understanding blood sugar: the basics
What is Blood Sugar Anyway: It’s the glucose swirling around in your bloodstream, giving you the fuel to tackle your day. When you eat, carbs break down into glucose, ready to power your every move.
Glucose vs. Glycogen: Glucose is your quick hit of energy, while glycogen is like your backup battery, stored in your liver and muscles for when you need a boost.
The Insulin Factor: Ever wonder why you crash after a sugar rush? Enter insulin – your body’s way of regulating blood sugar. It swoops in after a meal, helping cells absorb glucose and bring your levels back to baseline.
Ever wondered why one minute you’re feeling great, the next meh?
Energy: Stable Blood Sugar for Consistent Power
Ever felt a sudden crash after a sugar rush or sluggish mid-afternoon? Stable blood sugar levels provide a steady energy source throughout the day, keeping you powered up without the rollercoaster ride.
Mood: Balanced Blood Sugar, Clear Mind
Notice how your brain feels foggy after a big meal? What you eat directly impacts brain function. Balanced blood sugar ensures a steady supply of glucose, leading to sharper focus, better memory recall, and a stable mood.
Metabolic Health: Supporting Your Body’s Balance
Your body thrives on balance, especially with blood sugar levels. Optimal levels support efficient metabolism, aiding in the effective processing of fats and carbohydrates. This balance also promotes insulin sensitivity, crucial for long-term metabolic health and reducing the risk of disorders like type 2 diabetes.
Common myths and misconceptions
Only Diabetics Need to Worry About Blood Sugar:
While managing blood sugar levels is crucial for people with diabetes, everyone can benefit from understanding how different foods and lifestyle choices impact blood sugar levels. These fluctuations affect our energy, mood, concentration levels, and overall metabolic health.
All Carbs Are Bad for Your Blood Sugar Levels:
In reality, it’s not all carbs that are problematic; it’s the type of carbs that matters. Foods like white bread should be avoided, while legumes, fruits, and vegetables are beneficial for maintaining stable blood sugar levels.
Eating Excessive Amounts of Sugar Causes Diabetes:
Type 1 diabetes is an autoimmune condition not caused by sugar intake. Type 2 diabetes can be influenced by diet and lifestyle factors, but sugar alone is not the sole cause. Excessive consumption of processed foods is detrimental to overall health, and maintaining balance in our diet is crucial for stable blood sugar levels.
Blood sugar and fitness
Blood sugar levels are not just about what you eat; they are a fundamental factor influencing fitness performance, recovery, and muscle growth. When you have stable blood sugar, your body can efficiently convert glucose into energy, providing a steady fuel source during workouts. It’s akin to ensuring your car has the right fuel – you wouldn’t expect a diesel engine to run smoothly on petrol, and similarly, your body needs the right balance of nutrients to perform at its best.
Fuelling Your Performance: Just like a car needs the correct fuel to function optimally, your body requires a balanced diet to maintain stable blood sugar levels and support fitness goals.
Good to know
Plan your meals and snacks around workouts to enhance performance and recovery.
Before Exercise (1-3 Hours Before):
Eat a balanced meal with carbohydrates and proteins to fuel your session. Choose whole grains, fruits, and lean proteins like chicken or tofu.
After Exercise (Within 30-60 Minutes):
Replenish glycogen stores and support muscle recovery with a snack or meal rich in carbs and proteins, such as a protein shake with banana or Greek yogurt with berries.
SUPERFOODS THAT KEEP YOUR BLOOD SUGAR IN CHECK
There are some foods that are literally superheroes for your blood sugar levels and which we love to use in our SPR recipes. These superfoods not only nourish your body but also help maintain stable blood sugar levels throughout the day.
Fibre-Rich Foods (Beans, Lentils, Whole Grains)
Superpower: They slow down digestion, so you avoid those rollercoaster blood sugar highs after meals.
Why It Matters: Think of fibre as your body’s best friend—it helps maintain steady blood sugar levels and keeps you feeling full longer. Plus, it’s great for your gut health!
Healthy Fats (Nuts, Avocado, Olive Oil)
Superpower: These fats are like superheroes for your cells, improving how your body responds to insulin.
Why It Matters: Including healthy fats in your diet not only helps stabilise blood sugar but also supports heart health and boosts your overall energy levels.
Omega-3 Fatty Acids (Flaxseed, Chia Seeds, Seafood)
Superpower: They’re the anti-inflammatory agents your body loves, easing insulin resistance.
Why It Matters: By munching on foods rich in omega-3s, like flaxseed or seafood, you’re not just enjoying a delicious meal—you’re giving your body the tools it needs to manage blood sugar like a pro.
Antioxidant-Rich Foods (Berries, Kale, Citrus Fruits)
Superpower: Antioxidants fight off oxidative stress, protecting your cells and supporting better glucose control.
Why It Matters: Berries, kale, and citrus fruits aren’t just colourful additions to your plate—they’re powerhouse defenders against blood sugar spikes and promote glowing health from the inside out.
Specific Plant Compounds (Sulforaphane in Broccoli, Glucosinolates in Cruciferous Vegetables)
Superpower: These compounds work wonders in improving insulin sensitivity and reducing blood sugar levels.
Why It Matters: Broccoli and other cruciferous veggies aren’t just for your mum’s recipes—they’re loaded with natural compounds that help your body process sugars more efficiently. Plus, they’re delicious when added to salads or stir-fries!
Protein-Rich Foods (Greek Yogurt, Eggs, Ostrich, Turkey, Chicken)
Superpower: Protein slows down the absorption of carbs, keeping your blood sugar stable after meals.
Why It Matters: Whether it’s a hearty Greek yogurt parfait or a classic omelette, protein-rich foods are your go-to for balanced blood sugar levels and lasting energy throughout the day.
How to avoid eating the wrong stuff
Knowing what to eat is only half the battle. The other half? Steering clear of the foods that can throw your blood sugar levels into chaos.
Here’s how to navigate the minefield of tempting but tricky foods and keep your nutrition on track.
Plan Ahead: Always have healthy snacks on hand. Stock up on nuts, seeds, Greek yoghurt, and fresh fruits so you’re not reaching for that chocolate bar when hunger strikes.
Portion Control: Sometimes it’s not about what you eat, but how much. Enjoy your favourite treats in moderation and balance them with high-fibre or protein-rich foods to keep your blood sugar stable.
Good to know
Plan your meals and snacks around workouts to enhance performance and recovery.
Pair your rice cake with avocado and egg or your wholemeal wrap with tuna, Greek yoghurt, chillies, and fresh herbs. The healthy fats and protein slow carb absorption, preventing blood sugar spikes. Chillies can boost metabolism, and fresh herbs add flavour and nutrients!
Navigating the Supermarket Aisles
So, you’re in the supermarket, surrounded by shelves shouting about health benefits. It’s easy to feel lost in this maze of health claims. We all know to steer clear of obvious offenders like pizza and microwave meals, but what about those products that promise health in a box? Let’s get real about how to spot the good stuff and dodge the not-so-good.
Crack the code
Ingredients List: First things first, your secret weapon is the ingredients list. This tells you everything about what’s really in your food. Pay attention to what’s at the top—it’s listed by weight, so the first few ingredients matter most.
Protein Sources: Look out for terms like hydrolysed proteins, soya protein isolate, gluten, casein, whey protein, and mechanically separated meat. These are additives you won’t find in your home-cooked meals.
Sugars: Keep your eyes peeled for sneaky culprits such as fructose, high-fructose corn syrup, fruit juice concentrates, invert sugar, maltodextrin, dextrose, and lactose. They’re often added to boost flavour but can wreak havoc on your blood sugar.
Fibre: Check for mentions of soluble or insoluble fibre. While fibre is essential, finding it in heavily processed foods may mean it’s been artificially added.
Modified Oils: Spot hydrogenated or interesterified oils. They sound fancy but are used to prolong shelf life and can add unhealthy fats to your diet.
Additives: These usually lurk at the end of the list. Think flavours, enhancers, colours, emulsifiers, sweeteners, thickeners, and other ingredients that jazz up the taste and appearance of food.
Feeling overwhelmed? Don’t worry, there’s a handy tool to help. The Open Food Facts App lets you scan barcodes and uncover the truth about what’s really in your food. It’s like having a nutritionist in your pocket!
Final thought
So, there you have it – the facts you didn’t know you needed. Next time you reach for that cookie, especially during your elevenses’ with your coffee, you might think twice. Swap it out for a rice cake topped with cottage cheese, blueberries, and a sprinkle of coconut. It’s all about making informed choices!
And if you’re on the lookout for exciting new recipes that keep your blood sugars in check, look no further than our founder, Scott Harrison, and his book Eat Your Way to a Six Pack. Packed with easy-to-prepare snacks and meals, it’s your go-to guide for a balanced and delicious nutritional journey.