It´s not just sugar that causes blood levels of glucose to rise – we may still have blood sugar issues from other foods that we eat. Typically starchy foods such as rice and bread may cause imbalances. However, this is different from person to person. Some react more to the sugars found in dairy products.
Take 5 minutes to watch this TED ED clip explaining simply how foods impact your blood sugar and the potential consequences.
There are small hacks that may help you manage insulin released by the pancreas in response to the food you have eaten.
TODAY´S HACK
Did you know that just 10 minutes of exercise after you eat can give you more balanced blood sugar levels and prevent a sudden energy crash later on?
Several studies have shown that just a small amount of movement can improve your insulin sensitivity if you are struggling to keep your levels balanced.
This movement could be walking, dancing, cleaning, gardening.
What happens? As glucose arrives into the bloodstream it is soaked up by the muscles via GLUT 4 receptors and used for energy which leads to a smaller glucose spike. This means you avoid the “crash” that often follows 2 hours after eating a meal that may contain starchy carbs such as rice. There is less insulin release, reduced inflammation, steadier mood, happier organs.
Take a look at the graphs below, courtesy of The Glucose Goddess which illustrates the difference in blood sugar stability after eating a poke bowl, with and without exercise. If you can´t get out for a walk, simply go up and down the staircase a few times, or do some squats in front of the tv.
https://pubmed.ncbi.nlm.nih.gov/24243632/ https://pubmed.ncbi.nlm.nih.gov/12477005/
https://pubmed.ncbi.nlm.nih.gov/20029518
As brilliantly illustrated in the TED ED video, bread, pasta, rice and many of the things we eat are actually strings of sugar molecules linked together. Eating white bread, for instance, is not much different from your gut´s point of view to eating the same quantity of sugar. Whole grain bread on the other hand has more complex sugar chains that take more work to break down so the blood sugar rise is slower.
What does this mean? Watch your carbohydrate sources on the programme. One piece of whole-meal or sourdough bread with sardines, avocado, eggs etc is going to support you and prevent sugar problems much better than white bread and jam.
