How To Feel Energised All Day

You may have heard about the benefits of controlling your blood glucose levels for your general health and well-being. But what exactly does this entail, and are there simple ways to achieve it? In this blog post, I will endeavor to explain how it works and demonstrate how you can achieve it while still enjoying your food. 🍎🍳 ! 

What is Glucose? 🤔

Our bodies need energy to function. The food we eat provides different sources that are broken down by the digestive system: 

• Carbohydrates into Glucose 

• Proteins into Amino Acids 

• Fats into Fatty Acids 

The body prefers to use glucose as its main source of energy, which is primarily obtained from carbohydrates. Complex carbohydrates (fiber and starch) found in foods such as vegetables, whole grains, nuts, beans take longer to be digested compared to simple carbohydrates (sugars) like table sugar or processed foods (such as packaged biscuits, bakes treats, soda, breakfast cereals) resulting in a more consistent energy supply.

What Happens When We Consume Too Many Carbs? 🍞➡️⚡ 

Following the breakdown of carbohydrates, glucose is released into the bloodstream. The body requires only a minimal quantity for optimal functioning (for perspective, approximately one teaspoon of sugar is present in the blood at any given moment). Any surplus glucose not utilised for energy prompts the pancreas to release insulin, facilitating the storage of the excess in muscles (provided there is sufficient muscle mass), liver or fat cells, typically accumulating around the abdomen and organs.

An excessive amount of glucose leads to a temporary increase in blood sugar levels, known as a glucose spike. Although this occurrence is typical and normal, it may result in uncomfortable symptoms like:

• Energy crashes  

• Cravings

• Brain fog

It can also have more long terms effects overtime, such as:

• Inflammation and hormone imbalances 

• Weight gain that’s hard to shift

• Insulin resistance, leading to Type 2 Diabetes or other chronic conditions

But here’s the great news: you have the ability to balance your blood glucose levels and feel amazing! 

The Benefits of Balanced Glucose Levels ⚖️

When your blood glucose levels are steady, you experience: 

• Consistent energy 

• Improved focus and mental clarity 

• Reduced cravings 

• A healthier weight and reduced inflammation 

And that is not all! it also reduces the likelihood of developing chronic illnesses such as diabetes, heart conditions, neurodegenerative diseases, and cancer. Regulating glucose levels could also reduce arthritis symptoms for individuals experiencing joint pain.

Three Simple Steps to Balance Blood Glucose Levels 🕒🍗🌽

1. Follow a time-smart eating routine

•    Eat every 3-4 hours. 

•   Allow a 12-hour window between dinner and breakfast to rest your digestive system and support your microbiome. 

2. Include good-quality protein in every meal/snack

• Protein slows down carbohydrate digestion, preventing glucose spikes and energy crashes. 

• Examples are: adding an egg to your breakfast, a handful of almonds with a piece of fruit for your snack, lean meat or beans with your main meals, or even cream with your favourite pudding. The list is endless, you can be as creative as you wish.

3. Choose carbs wisely

• Opt for complex carbs (whole grains, vegetables, legumes). 

• Opt for minimally processed foods, including snacks. 

Healthy Eating doesn’t have to be limiting 🎉 

These recommendations focus on nourishing your body with what it really requires to provide you with steady energy and on fostering creativity, rather than on deprivation. Consider it as a chance to discover new foods, recipes, and habits that align with your body's needs rather than conflicting with them. And it doesn't mean you have to ditch your favourite treat! If you aim to follow these principles 80% of the time, you are on the right path to feel better 😊

Is there one small thing you think you could change to improve your energy levels? I would love to know!