Joey, from The Functional Edition is back with another guest nutrition blog….
Members can get 50% off a consultation with Joey, ask a member of our team for details.
Here are my top 5 tips to keep blood glucose levels balanced!
TIP 1: PRIORITISE PROTEIN AND FIBRE
The best way to start the day is eating a savoury, high protein meal. Ensure that you get at least 30g of protein in your first meal, and ideally make it savoury. Things like eggs, salmon, meat etc. This will ensure you don’t get a blood glucose spike straight away and leave you feeling satisfied. Ensure you have a diet that is rich in whole foods and includes plenty of fibre such as grains, legumes, fruits, and vegetables as they slow the absorption of sugar to the blood stream.
TIP 2: REDUCE PROCESSED AND INFLAMMATORY FOODS
One of the best ways to manage overall health and blood glucose levels is to minimise the consumption of processed and highly processed foods. There are so many hidden sugars, oils and preservatives in these foods that cause spikes. Prioritise wholefoods wherever possible. Be aware of hidden sugars and inflammatory seed oils, in things like some nut milks, sauces and ready meals. Also choose healthy fats – butter, organic ghee, avocado oil and olive oil over processed vegetable oils to minimise inflammation in the body.
TIP 3: EAT IN ORDER
A great little #hack is eating foods in a certain order to help keep blood sugar stable. As a general rule when you eat a meal start by eating the vegetables first, then protein/fats and then carbohydrates. Where possible try to do this with each meal/snack, or at least ‘clothe the carbs with fats/protein’ for example even an apple, if you have it with some almond butter this will reduce its impact on your glucose levels. Also if you want to snack during the day its better to choose savoury, and save the sweet things for dessert, so after you’ve had your vegetables, protein etc first as this will have a lower impact that just grabbing a sweet snack on its own.
TIP 4: MOVEMENT AFTER EATING
After you eat even if you can move for 10 minutes, a short walk, this will help balance blood sugar levels! Movement is such a simple but effective tip.
TIP 5: HYDRATION
Hydration plays a crucial role in all body functions and most people are dehydrated so really focus on getting enough water each day. Filtered (but remineralised) or bottled is best, and with clean #electrolytes too for ultimate hydration.
These are generalised tips for managing blood glucose levels, always consult with a practitioner before changing your diet and lifestyle. A great way to get started is to monitor your levels with a continuous glucose monitor cgm – we stock a great one in the studio Super Sapiens inc – ask Max or a team member for details!