Blood sugar balance is key to good health and preventing damages caused by blood sugar spikes. With the holiday season upon us, try these hacks by Jessie Inchauspe to keep your blood sugar balanced. Check out her book, Glucose Revolution for more information.
1. Meal eating order: first non starchy vegetables, then protein and fat, last carbs, starchy vegetables and sugars (desert)
2. One tablespoon of vinegar (apple cider, white wine, rice...) diluted in a tall glass of water, up to 30min before a meal
3. Have a savory breakfast (best mix of protein, healthy fat, fibre) 4. Use your muscles for at least 10min after a meal (a walk, cleaning the house, walking up the stairs, dancing, squats...)
5. Never eat a carb or desert on an empty stomach, leave it for the end of a well balanced meal and/or drink 1 tablespoon of diluted vinegar in water before eating it and/or use your muscles for at least 10min after you've ate it.
6. No naked carbs/sugars, put some clothes on them - pair it with some protein, healthy fat and/or fibre ( e.g. chocolate cake with some greek yogurt, piece of sourdough with some avocado or butter, rice with some eggs or salmon or greens, cookie with 10 raw almonds...)
7. Eat whole fruits, no juices (even if it's mixed with some vegetables)
8. Avoid dried fruits, oat milk, coconut water, rice cakes (treat them all as a dessert)
9. Well balanced smoothies (PHFF) with no fruits or very little fruit (best berries)
10. Better choices: steel cut oats over oatmeal, starchy vegetables over white bread/pasta...
11. Grapes, pineapple, banana - higher fructose levels, always put clothes on them or eat as dessert 12. Eat more healthy fats - avocados, avocado oil, olive oil, fish...
13. Stress and poor/lack of sleep spikes glucose levels and the body's ability to properly function 14. If you wake up tired, eat savory breakfast, 10min high intensity workout shortly after you wake up, then coffee or just skip coffee, to feel better and reset your body
