Sunday, 6 September 2009

Get switched on to…Good Blood Sugar Control

Good blood sugar control is a key factor in maintaining energy levels and normalising your weight.

When our blood sugar level falls too low, the hormones adrenaline and cortisol are released, triggering cravings for caffeinated drinks and refined foods like cake or chocolate, which cause the blood sugar to rise rapidly. Another hormone, insulin, is then released to control this surge but can itself cause the blood sugar to fall again. Insulin is very efficient at promoting fat storage – especially around the middle!

Insulin = Fat Storage

Adrenaline & Cortisol = mood swings, anxiety, irritability, poor concentration

In short, eating refined carbohydrates and sugary foods creates a roller-coaster effect leading to mood swings, irritability, aggressiveness, poor concentration, palpitations and feelings of anxiety and panic. Eating healthily and including nutritious snacks will keep you in the green zone, giving you a steady release of energy and preventing weight gain.

Tips for stablising blood sugar:

  • Always eat breakfast
  • Include a source of protein in every meal
  • Have a nutritious snack between meals
  • If you are tempted by chocolate, have a couple of squares at the end of a meal
  • Replace tea and coffee with water and herbal tea
  • Limit your alcohol intake and only drink with a substantial meal

Healthy snack ideas:

  • Hummus on an oatcake
  • A stick of celery with almond butter
  • A portion of nuts (4 brazil nuts, 6 walnuts, 10 almonds) and an apple
  • A tablespoon of mixed seeds
  • Natural live yogurt


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