Glucose. Keeping Blood Sugar Spikes Under Control.

In the bustle of modern life, where convenience often trumps health, a silent intruder is wreaking havoc. That menacing dance between glucose and insulin is the covert consequence of our dietary choices and an emerging threat in the landscape of our well-being.

 What exactly is glucose?

 Glucose is our body’s leading source of energy. We get most of it from the food we eat, and it’s then carried from our bloodstream to our cells.

Its concentration can fluctuate significantly throughout the day. These are called glucose spikes – which affect everything from our mood, our sleep, our weight, and our skin to the health of our immune system, our risk for heart disease, and even our chance of conception.

When we consume carbohydrates, they break down into glucose released into the bloodstream, causing a surge in our blood sugar levels. The pancreas -the elongated organ located behind our stomach- responds by releasing insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. In the short term, sugar spikes can cause lethargy, irritability, and cravings. Still, over time, our body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes, amongst other critical health issues.

 I should clarify that blood sugar spikes are completely normal regardless of whether you have type 2 diabetes or not—especially after eating a high-carb meal. It's controlling their rise and falls that we want to manage.

Glucose curves can be flattened through lifestyle changes. The flatter our glucose curves, the better. Understanding how our body reacts to glucose and adopting measures to keep them leveled is key.

The implications of unchecked glucose insulin spikes extend far beyond fleeting energy crashes. Dr. Mark Roberts, a leading cardiologist at Ochsner Health, highlights, "Chronically elevated blood sugar and insulin levels can contribute to a cascade of health issues."

 The most apparent consequences reported are:

 Weight Gain: High insulin levels promote fat storage and inhibit the breakdown of stored fats, contributing to weight gain and obesity.

 Cardiovascular Complications: Insulin resistance is associated with inflammation and an increased risk of heart disease.

 Metabolic Syndrome: A combination of insulin resistance, high blood pressure, and abdominal obesity increases the risk of metabolic syndrome. This combination puts us at greater risk of coronary heart disease, stroke, and other conditions affecting the blood vessels.

Mood Swings and Energy Fluctuations: Rapid blood sugar drops after a spike can lead to mood swings, irritability, and energy crashes.

 Type 2 Diabetes: Prolonged spikes can lead to insulin resistance, where the body's cells become resistant to the effects of insulin. This condition is a precursor to type 2 diabetes.

The Wisdom of the Glucose Goddess

 Biochemist and bestselling author Jessie Inchauspe emerges as a beacon of insight in the quest for better control over insulin spikes.

 Her revolutionary approach in her best-selling book “Glucose Revolution” sheds light on the crucial role of ‘food order’ in managing said spikes. "The sequence in which we consume different types of foods can profoundly affect our blood sugar response," she asserts.

 In her ground-breaking book, she introduces the importance of meal sequence, which advocates starting with protein-rich foods, then healthy fats, and concluding with carbohydrates. "No food is good or bad," she says. “The most powerful change you can make is to eat each meal in this order: veggies and plants first, then proteins and fat, and lastly starches and sugars, including fruits. For example, you'd eat a salad, then the meat and the potatoes would be last.” Embracing the principles proposed by Inchauspe are a potent tool in our arsenal.

 Here are some of her techniques to manage blood sugar spikes

 Begin with greens

Prioritizing leafy greens means prioritizing fiber intake. Various vegetables, like asparagus, courgette, peppers, broccoli, lettuce, tomatoes, legumes, beans, and even coleslaw, are suitable options.

 Drink a shot of vinegar before a meal.

Research shows that vinegar consumption can lower the impact of carbohydrate-heavy meals on glucose levels. It may help people reduce their glucose spikes after carbohydrate-heavier meals, making meal planning easier. It also facilitates weight loss among individuals following a weight-loss regimen compared to those who skipped vinegar. Consume a tablespoon of vinegar (preferably cider vinegar) diluted in a glass of water a few minutes before eating. Start with a teaspoon and gradually increase the quantity.

 Start the day with savory choices.

Have you ever noticed the tendency to feel hungry shortly after consuming a stack of pancakes covered in maple syrup? Your initial meal of the day significantly impacts your glucose levels for the subsequent hours. Opt for savory foods in the morning to stabilize blood sugar. Greek yogurt, tofu, meat, fish, cheese, cream cheese, protein powder, nuts, nut butter, seeds, and eggs are all viable choices. If you crave muffins or waffles, consider having them after your savory course.

 Move after meals

Allocating just ten to twenty minutes for physical activity after eating can effectively mitigate spikes in blood glucose. Exercise assists in preventing excessive glucose build-up in the body. Whether it's strength training, yoga, squats, or any preferred exercise, a brief session can yield positive results.

 Blood Sugar-Friendly Snack Ideas

 ·      When consuming fruits -high in sugar- balance them with protein and healthy fats, such as raw almonds or full-fat Greek yogurt.

·      Enjoy a handful of baby carrots alongside a serving of hummus.

·      Combine a dozen macadamia nuts with a piece of 90% dark chocolate.

·      Indulge in a portion of cheese paired with apple slices and coated in nut butter.

·      Select seeded crackers accompanied by a slice of cheese.

·      Have a slice of ham.

·      Eat a soft or hard-boiled egg seasoned with salt and pepper.

 Her strategy leverages the unique properties of proteins and fats to slow down digestion, gradually releasing glucose into the bloodstream. The measured release alleviates the strain on the pancreas and helps maintain stable blood sugar levels.

 I highly recommend this book. It’s easy to understand and filled with valuable tips to follow. Her hacks are simple and can seamlessly be incorporated into one’s lifestyle. Food enthusiasts will be delighted to discover that her suggestions do not involve strict dieting or self-starvations. She skilfully combines scientific rigors with approachability, often enriched with personal anecdotes and humor.

 Health is a lifelong partnership with our bodies; every meal is an opportunity to nourish and support our well-being. By understanding the implications of glucose-insulin spikes and learning to regulate them, we can embark on a transformative path toward vitality, energy, and resilience.

 The journey begins with a single choice—to be informed, proactive, and in tune with what is happening in our bodies.