Blood sugar balance
“Blood sugar balance” is a phrase which I find myself using time and again, so I thought it would be useful to explain exactly what blood sugar balance means and why it is so important us.
Blood sugar balance basically means maintaining a steady supply of fuel (glucose) to your brain and your body throughout the day and night.
Why does this matter?
If your brain and body have access to a steady supply of fuel, you are giving yourself the best chance to get through the day feeling energised and well and the best chance to have an uninterrupted night’s sleep.
Crucially, a steady supply of fuel will help you to inhibit:
· Fatigue between meals,
· Energy crashes in the afternoon,
· Cravings,
· Mood issues,
· Trouble staying asleep.
All of these problems impact your ability to go through your day feeling healthy, sexy and strong.
How do I balance my blood sugar?
Aim to include protein and healthy fats at each meal.
In contrast to meals which are heavy in sugar or starchy carbohydrates, protein-rich meals have a much more modest effect on blood glucose levels thereby avoiding debilitating peaks and troughs in the supply of fuel. Protein also promotes a feeling of satiety or satisfaction between meals allowing you to concentrate on whatever needs to be done and avoid being distracted by cravings.
The same is true for omega 3 fatty acids which also inhibit the accumulation of fat around the middle, the scourge of the midlife woman.
How much protein?
This is not a question with an entirely straightforward answer. Research suggests that in older adults protein intake should be at least 1 to 1.2g of protein per kilogram of body weight. What I often see in clinic is that my clients’ breakfasts contain very little protein. So, generally speaking, a good start is to aim for around 20-25g of protein at breakfast time.
Eggs are obviously an excellent source of protein: 3 large eggs contain approximately 18 grams of protein. Often it is just not possible to find the time to cook first thing in the morning. To help myself out, I have taken to making overnight breakfast jars. I prepare them while I am trying not to burn the dinner and it is always a joy to find breakfast ready to go when I open the fridge in the morning.
This is my base:
1 tbsp oats
2 tbsp chia seeds
2 tbsp hemp hearts
1 tbsp ground almonds
125-250ml coconut milk (depending on your preferred consistency).
Add to a glass jar with an airtight lid. Stir well. Add a selection of frozen berries to the top. Pop in fridge.
This base contains about 16g of protein. In the morning, I add a small handful of nuts to the top – a couple of Brazil nuts, hazelnuts and walnuts to add further protein (as well as some additional healthy fats).
You can play around with the quantity of liquid to suit your taste.
I like to take my jar outside and sit on the step in the September sunshine to eat. It’s a lovely, nutritious and (crucially) easy start to the day.
I understand that finding the correct framework for your personal needs can be a struggle. I can help you with this. Do not hesitate to book a free 30 minute Zoom call with me to talk about building your framework together.
Sources:
Coelho-Junior, H.J. et. al. (2018) “Low protein intake is associated with frailty in older adults: a systematic review and meta-analysis of observational studies”, Nutrients, 10(9): 1334.
Lepretti, M. et al. (2018) ‘Omega-3 fatty acids and insulin resistance: focus on the regulation of mitochondria and endoplasmic reticulum stress’, Nutrients, 10(3): 350.
Rizzoli, R. et. al. (2014) “Nutrition and bone health in women after the menopause”, Women’s Health, 10(6), pp. 599-608.
Westerterp-Plantenga, M.S., Lemmens, S.G. and Westerterp, K.R. (2012) ‘Dietary protein – its role in satiety, energetics, weight loss and health’, British Journal of Nutrition, 108, Suppl 2, pp.S105-S112.
