The Blood Sugar Rollercoaster

The Blood Sugar Rollercoaster Nutritionist Eli Brecher

The Blood Sugar Rollercoaster Nutritionist Eli Brecher

Hands up ⁠if you ever get hangry?! 🙋🏻‍♀️ 🙋🏻‍♀️ 🙋🏻‍♀️

Do you ever feel sluggish after a meal or experience that 4pm slump when your energy crashes? This might be why…

What is the blood sugar rollercoaster?

Blood sugar is the glucose that’s floating around in your blood and it’s there in order to provide energy to your cells. We need insulin to get that energy from blood into cells.

When you eat a balanced meal, your blood sugar will rise slightly and insulin will take this energy and shuttle it away to your cells. You’ll feel alert and have energy for a sustained period of time. But when we hop on that blood sugar rollercoaster by eating a meal or snack that is predominantly made up of pure carbohydrate/sugar, without protein, fats and fibre, your blood sugar spikes.

In response, insulin overcompensates which makes your blood sugar levels plummet shortly after, leading to headaches, dizziness, mood swings, cravings and hanger. Then, naturally, we reach for the first sugary snack in sight (office cookie jar I’m looking at you), and perpetuate the cycle of the blood sugar rollercoaster!

It is worth noting that when insulin is trying to get all the sugar out the blood but your cells get filled up, any remaining energy will be converted into our long-term energy reserves, a.k.a. body fat.

Elevated blood sugar over the long-term is also linked to diabetes, heart disease, inflammation, accelerated ageing and many other health complications. No thank you! Read on for my top tips to help keep your blood sugar staple – and healthy 7 snack ideas!

If you experience spikes and crashes in your energy levels, you may want to think about you blood sugar. Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

Banoffee Billionaire Bites Vegan Recipe

4 ways to help stabilise your blood sugar

  • Balance the 3 macronutrients (protein, complex carbs, healthy fats) at every meal and snack, and also include fibre. The combination of these will help stabilise blood sugar and encourage sustained energy levels. When choosing your healthy fats, try to go for foods containing omega-3, like oily fish (sardines, mackerel, salmon), walnuts, flax, chia and hemp seeds.
  • Swap simple carbs for complex carbs – choose whole grains, oats, buckwheat, quinoa and lentils over white bread, white pasta, cakes and biscuits. Complex carbs lead to the energy being released more gradually into the bloodstream.
  • Avoid heavy meals, especially at lunch and dinner – studies have shown those who eat a big lunch typically experience a more dramatic afternoon slump, as a result of the blood sugar rollercoaster, while a heavy dinner can interfere with your sleep.
  • Stay hydrated! Water is the main component of blood and is essential for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue, and thirst can often be mistaken for hunger!

 

7 snack ideas for stable blood sugar

Here are some ideas of healthy, blood-sugar-friendly snacks to munch on. You’ll notice most of these are pairs – this is because I always ensure to combine a source of protein and fat with complex carbs and fibre:

  • Medjool date + peanut butter
  • Apple + almond butter
  • Walnuts + dark chocolate
  • Carrot + hummus
  • Yoghurt, berries + oats
  • Roasted chickpeas
  • Homemade protein balls

If you’re interested in working together to optimise your nutrition and overall wellbeing, please get in contact via Consultations

The Blood Sugar Rollercoaster Nutritionist Eli Brecher

If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

 

Check out my other nutrition-related blog posts below:

 

 

References:

https://pubmed.ncbi.nlm.nih.gov/6275829/

https://pubmed.ncbi.nlm.nih.gov/28176632/

https://pubmed.ncbi.nlm.nih.gov/26803295/

https://pubmed.ncbi.nlm.nih.gov/21204007/

https://pubmed.ncbi.nlm.nih.gov/9416027/

 

 

 

Search