Previously, we wrote about the importance of balancing your blood sugar. Long story short; glucose spikes are the root cause of a myriad of health issues, ranging from short term effects like constant cravings and headaches to long term effects like cardiovascular and brain diseases.
Implementing healthy choices in your daily routine will pay off in many ways, and for the rest of your life. At Avea, we are committed to helping you achieve your optimal health! So, discover the latest scientifically-proven tips to help you easily manage your blood sugar levels.
1. Kick off your day with a savoury breakfast
Eating a savoury breakfast will curb hunger, drive away cravings, boost your energy, and enhance mental clarity for the next 12 hours.
Think of eggs, avocado, salmon, savoury oatmeal, or a smoothie with veggies and low sugar fruits like berries. This balances your blood-sugar levels and sets you on the right track for the day. Not enthusiastic about salmon in the morning? Get one slice of dark rye toast and top it with 2 tablespoons of hummus!
2. Start your meal with fibres from green vegetables to salads
Fibres create a viscous mesh in your intestine, helping you absorb less sugars and calories. When your glucose absorption is slowed down, you’ll have a more balanced glucose curve!
- Most fibres come from beans, vegetables and fruits.
- German breads like seed bread or pumpernickel are also better options than ‘’whole grain’’ or ‘’white’’ bread.
- Skip juices or mashed preparations because they contain little to no fibres.
3. Eat your food in the correct order
How we eat our food matters. Recent studies have shown how when you eat fibre first, followed by protein and fat, and starches and sugars last, can significantly reduce your overall glucose spikes by almost 73%! Works for anyone, with or without diabetes. You can eat the exact same meal, but just by eating carbs last, you automatically promote your physical and mental well-being.
4. Don’t eat your carbs naked
Pair your carbs with proteins, fats and veggies all the time. When we eat carbs on their own, ghrelin - our hunger hormone - takes over, while leptin - the hormone that tells us we are full is deactivated. This leads to a rollercoaster of sugar spikes.
You can go mediterranean. This diet is nutritious particularly for its emphasis on whole, plant-based foods, including fruits, vegetables, legumes, nuts, seeds, and whole grains, as well as lean protein and unsaturated fats.
5. Go for a 10min walk after each meal
Good news: you can reduce your glucose spikes by moving your body anytime up to 70 minutes after your meal.
Healthy movement includes walking, gym, squats, yoga, running, dancing, or other activities you enjoy. Going for a 10-min walk after dinner is already an easy way to get in some exercise as any muscle contraction burns glucose molecules and can help flatten your glucose curve!
6. Take the Avea Stabiliser 10 min before your mealsOur experts crafted this unique combination to block the absorption of sugar and carbs by 40 % as you eat, so you can easily maintain healthy blood sugar levels.
*This article is a review of the international bestseller: ‘’Glucose Revolution’’. Based on cutting-edge science and her own groundbreaking research, biochemist Jessie Inchauspe, The Glucose Goddess, set out to show the world about the importance of balancing blood sugar levels.