Nearly everyone who comes to see me needs support to keep their blood sugar levels balanced consistently throughout the day.
So if you are suffering from any of these symptoms and you have had a check up with your GP; then trying the following tips may help resolve your energy drops or your annoying headaches.
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Eat regular meals including breakfast which actually means breaking the fast. Your blood sugar levels are most likely to be low on rising and if you don’t eat anything within one hour your stress hormones will kick off into flight or fight to stimulate sugar release from your glycogen stores.
Eat protein with each meal which takes longer to digest so slows the release of sugar into your bloodstream.
Avoid sugary snacks with just cause your blood sugar to spike and drop quickly affecting mood and increasing hunger again. Eating a mars bar can release a whooping 10 tsp of sugar into your blood stream in minutes. The insulin removes it quickly and unfortunately the extra sugar is stored as fat!
Avoid drinking excess tea and coffee which spikes blood sugar which then drops quickly again. They also deplete nutrients such as B complex ie B3 and B5 which help support blood sugar control and stress hormones.
Add ½ tsp cinnamon to your morning porridge or evening hot chocolate which helps support blood sugar with the help of mangae which it is rich in. Other manganese foods are hazelnuts, berries and papaya!
AVOID PROCESSED FOODS HIGH IN SUGAR CAKES, BISCUITS, MILK CHOCOLATE, CRISPS & SAUCES plus fruit juice!
Read labels 4g of sugar = 1tsp so 24g sugar = 6 tsps
Diet plan to help manage blood sugar
1 tbsp of seeds and half a cup of berries to your porridge
2 eggs on 1 slice of wholemeal toast
150g Plain yoghurt with berries and 1 tbsp of seeds
Half a cup of papaya with 8 hazelnuts
An open sandwich 100g of chicken or hummus on 1 slice of bread with a bowl of green salad.
Plain yoghurt ( nb a fruit yoghurt can contains as much as 6 tsp of sugar)
2 squares 20g of dark chocolate with 6 almonds
1 slice of chicken
150g fish or meat with half a plate of stir fried vegetables ie courgettes with leeks, and kale cooked in coconut oil, with ginger and garlic.
Chilli with 1 ramekin of basmati cooked rice.
Fish with 2 sweet potato wedges and half a plate of green vegetables
Alternate tea and coffee with water and herbal teas.
You may be surprised how quickly your energy levels improve when following these tips!