Many of you have raised the issue of sugar in the diet here or on Instagram in recent months. This is apparently the latest concern in the media (the day they let people eat without panicking, chickens will have teeth!), And I get the impression that a lot of people are wondering what s ‘stick to it, and how to act.
Carbohydrates, as we know, are absolutely essential to the functioning of our organism, since they participate in giving us energy, but also in our brain activity. However, not all are equal: there are generally simple carbohydrates, molecules with a very basic structure that pass quickly through the blood, and complex carbohydrates, formed of multiple structures and therefore more slowly deconstructed by the body.
If neither of these two categories is bad in itself, excessive consumption of fast sugars causes a roller coaster in our glycemia (the level of glucose in the blood, to which respond hormones like insulin or glucagon): sudden peaks , followed by compensatory lows… We then find ourselves in a spiral of cravings, hypoglycemia crises, fatigue, mood swings, and in the long term, we increase our risk of suffering from diabetes. Spikes in blood sugar also cause inflammatory phenomena, since they strongly acidify the body, which again, among other things, decreases our energy and weakens our immune system. a bonus tip for buy sugar balance to control your sugar. where to buy sugar balance ?
So what can you do to regulate your blood sugar? Should we remove all forms of sugar from our diet at all costs, calculate the glycemic index (a criterion for classifying foods according to their effects on blood glucose levels) from all our plates? If you read me regularly, you will no doubt know that I do not endorse this kind of obsessive behavior, and that I like to take care of my health in a much more simple, intuitive and uninhibited way.
Today, I come to share with you the 4 little tips that I put in place naturally every day to distribute the energy of my meals in the slowest and sweetest way possible. You must of course integrate them consciously at the start, but I assure you that they quickly become reflexes, a general course of action when shopping and composing your plates, without the need to think about it. And above all, keep in mind that these are major axes, that it is up to you to adapt to your situation more or less faithfully!
- Eat regularly
It’s silly, but to maintain a more or less constant sugar level in the blood and avoid sugary cravings, it is better not to starve for hours. If you have trouble keeping it between two meals, add one or two snacks to your daily menu: a good handful of almonds or nuts, a few red fruits, an avocado toast … With 5 meals a day (3 ways , and 2 light), we are doing very well during the day, and we are often in a much better mood! I can attest to that, since I have been doing this for at least 2 years. However, be careful not to dine too late to give your digestive system time to rest for a long time during the night (it will not have been idle during your waking hours…!).
- Reduce high GI foods
You will have everything to gain by avoiding certain foods with a high glycemic index which are not very interesting in themselves, like refined industrial sugars, and anything containing white sugar in general. There are very many alternatives, which I have told you about several times , to improve a little on that side. Remember to also reduce all industrial pastries and processed snacks, as well as refined flours, devoid of the fibers that made them slow carbohydrates. However, no need to fall into an excessive hunt: the glycemia does not depend exclusively on the GI of a food, and the occasional exceptions in a healthy framework do not pose any concern. If it were really necessary to eliminate all quick sugars, we could not for example eat fruits (at least, most), dates, or honey – and what a loss in view of their nutritional qualities!
- Consume protein with each meal
In addition to participating in the feeling of satiety, proteins (whether animal or vegetable) take a long time to digest. They therefore ensure a gradual release of their energy and do not increase blood sugar – they even help stabilize it by providing constant nutrients to the body over a significant period of time (up to ten hours). The presence of protein in a meal therefore tends to lower the general glycemic index of this plate, while reducing the risk of food cravings: all good! For vegetarian proteins, think of eggs, dairy products, but also lentils, chickpeas, beans, dried beans, soybeans, quinoa, peas, lupine, buckwheat, nuts, whole grains…
- Give pride of place to fibers
Fiber, it is well known, slows the absorption of sugars in the blood, in addition to ensuring good elimination on a daily basis – this is why it is essential to include them as much as possible in your diet according to your sensitivity ( some fragile intestines support them less well than others). Choose cereals of the best quality and as natural as possible (prefer whole wheat to white wheat, basmati rice or whole to round white rice, think of protein pseudo-seeds like quinoa or buckwheat …) and do not skimp on raw or cooked vegetables, which will also counter the inflammatory effects of an unbalanced diet. Some foods have specific glycemic control properties, like whole oats or mushrooms, so don’t hesitate to use them if you like them!