The Importance of Stable Blood Sugar Levels + Tips
Maintaining stable blood sugar levels is essential for optimal health. Fluctuations in blood sugar, where glucose levels rise or fall rapidly, can cause not only energy dips and mood swings but also have serious long-term consequences for overall well-being. In this article, we explain how blood sugar works and what you can do to stabilize it.
Glucose Revolution
With growing interest in managing blood sugar, thanks in part to the popular book Glucose Revolution by French biochemist Jessie Inchauspé, the importance of stable glucose levels is increasingly recognized by both scientists and health-conscious individuals. In her books, Jessie Inchauspé emphasizes how simple it can be to take control of your glucose levels, curb cravings, regain energy, and optimize your well-being.
Why is stable blood sugar so important?
Glucose, or blood sugar, is the body’s primary source of energy. When we eat, the body breaks down carbohydrates into glucose, which is absorbed into the bloodstream. The pancreas releases insulin to transport glucose to the cells, where it can be used for energy. However, if blood sugar levels rise or fall too often and too quickly, you may experience short-term energy slumps and mood swings, and in the long term, insulin resistance and weight gain. Moreover, large fluctuations in blood sugar can lead to inflammation and oxidative stress, accelerating the aging process. Chronically high blood sugar levels can eventually lead to type 2 diabetes, an increased risk of obesity, and cardiovascular disease. By making more conscious choices about your diet and lifestyle, you can limit blood sugar spikes, leading to better overall health.
Nutrition: Low vs. High Glycemic Index
Certain dietary choices can help keep blood sugar levels stable. Foods with a low glycemic index (GI), such as whole grains, vegetables, and proteins, cause a slower, more gradual rise in glucose. On the other hand, sugar-rich and highly processed foods with a high GI, such as white bread, soda, and candy, can cause blood sugar spikes and crashes. But maintaining stable blood sugar is not just about what you eat, it’s also about how and when you eat.
Simple tips to stabilize your blood sugar
By making these easy, everyday changes to your diet and lifestyle, you can gain better control of your blood sugar.
Dress your carbs
A key factor is combining macronutrients, such as pairing carbohydrates with proteins or fats, which slows digestion and smooths out the rise in blood sugar. As Jessie Inchauspé says, “Put clothing on your carbs.” Never eat carbs alone. Make smart combinations, such as a slice of bread with avocado or a piece of banana bread with some Greek yogurt.
Eating order matters
The order in which you eat your food is also important. The ideal order is to eat fiber first, then protein and fats, and finally carbohydrates. Try to eat carbs last, when your stomach is already partially full.
Additional nutrition and lifestyle hacks
- Start your meal with a plate of vegetables.
- Eat whole fruits only, not dried or juiced.
- Take a 10-minute walk after lunch or dinner, or tidy up around the house. Keep moving!
- Avoid sugar for breakfast; opt for a savory meal instead.
- Craving something sweet? Have it as dessert after a meal, rather than eating it on an empty stomach for breakfast or as a snack.
- Before a carb-heavy meal, drink a glass of water with a tablespoon of (apple) cider vinegar, or drizzle it over your appetizer, perhaps in a dressing.
Are you ready to give these tips a try?
Disclaimer: The information in this article is for informational purposes only and does not replace medical advice; always consult a healthcare professional for personalized care.