What do you mean by this "Blood Sugar Roller Coaster"?!
A roller coaster you ask? YES! A viscious cycle of spikes and drops in sugar that happens when we eat processed, sugary foods high in simple carbs that are lacking quality nutrients, healthy fats and protein. In order to feel your best, have steady energy throughout the day, avoid sugar cravings, headaches and mood swings, as well as keeping a healthy weight (and losing weight if need be), is all about keeping a STEADY blood sugar.
What fuels the coasters HI’s and LOW’s?
Simple Carbs & not pairing it with Protein, Fiber & Healthy Fats feeds the fire! Carbohydrates are the body’s quickest form of energy but all carbs change into sugar once reaching the blood stream. Unless they are paired with protein, fiber and fats, the carbs will be converted and digested much faster, leading to the rapid energy and fast crash you feel.
Eating a banana by itself might not fill you up, but if you pair it with whole grain toast and Almond Butter, you’ve got long lasting fuel – The food will digest much slower allowing you to take the fuel in small doses rather than all at once.
****Think of a dump truck unloading ALL AT ONCE vs. the truck having a small leak where only some of its contents come out slowly until empty (With carbs alone, the truck empties all at once aka YOU are empty (and hungry) in a matter of 30-60 minutes, VS. the leaking truck who might take 3-4 hours to get empty. AKA you aren’t hungry until 3-4 hours later when its lunchtime!)**** TAKEAWAY: PAIR YOUR CARB FOODS WITH PROTEIN & FAT (NO MEAL IS COMPLETE WITHOUT THE COMBO)
TAKEAWAY TO AVOID RIDING THE COASTER, KEEPING UP ENERGY AND A STRONG METABOLISM:
1. Eat the 3 WAY COMBO: Pair Protein & Fiber (Carbs need at least 3 g Fiber) & Fat
- Breakfast/Snack: Whole Grain Toast + Banana + Almond Butter
- Breakfast/Snack: Smoothie with Spinach + Berries + Almond Butter
- Breakfast: Scrambled Eggs + whole grain toast + avocado
- Meal/Snack: Hard Boiled Egg + Avocado or Tomato (or both)
- Meal/Snack: Chicken Salad + Whole Grain Crackers
- Sandwich: Whole Grain Bread + Buffalo Chicken + Spinach
- Salad: Green Salad with Tuna + Avocado
- Snack: Apple + Nuts
- Snack: Hummus + Carrots (or Whole Grain Crackers)
- Snack: Fruit + String Cheese
2. Never eat carbs alone:
Aim to get all 3 (Carbs, Protein and Fiber) that will be your best bet. But even if its not all 3, make sure you get AT LEAST 2 (Protein & Fiber OR Fiber & Fat)
- Whole Grain Bread & Turkey Meat
- Egg & Avocado
- Spinach & Hard-boiled egg salad
3. Avoid simple carbs, processed and sugary foods:
Avoid Candy, Cookies, Cakes, Chips, Bread, Crackers… These alone will drastically increase your blood sugar, not to mention long term effects of elevated blood sugar leads to diabetes, inflammation and a host of related disease.
Choose whole REAL food like fruits, vegetables and if you are choosing grains make sure they are WHOLE GRAIN and have at least 3 GRAMS OF FIBER! Above all READ THE INGREDIENT LABEL for any added sugars, additives, or basically words you can’t understand (if you’re getting tired reading that is a good indication the list is long and there are too many ingredients – toss it!)
How is your energy feeling now? Mood swings? Sugar Cravings?
Are you looking to work on regulating your blood sugar or seeking goals in any of these areas? Contact me at KristenDeAngelis@Gmail.com to setup a free consultation to discuss your nutrition and health goals!