Glucose is a simple sugar that provides our body with energy, but too much of it can lead to a variety of health issues, including weight gain and aging.
To prevent these issues, it's important to be mindful of our glucose intake and find simple ways to reduce glucose spikes. One effective way to reduce glucose spikes is to pair simple carbohydrates with foods that are high in fiber and fat.
This combination slows down the absorption of glucose in your system and helps prevent spikes that can lead to health problems. So the next time you have a meal, try pairing simple carbohydrates like bread, pasta, or rice with foods that are high in fiber and fat, like avocado, nuts, or vegetables.
Glucose slows down the entry into your body, which can lead to health issues such as weight gain, premature aging, and insulin resistance.
Pair carbohydrates with protein & fat to slow down digestion and absorption.
Eat something like protein & fat before eating your simple carbohydrates. This will blunt your glucose spikes
Add fiber-rich foods to meals, such as vegetables to further slow down glucose absorption.
Choose complex carbohydrates over simple carbohydrates like white bread or sugary drinks.
Avoid consuming high-glycemic index foods on an empty stomach, as this can cause a rapid spike in blood sugar levels.
Intermittent fasting (e.g. - 16:8) can help regulate glucose levels and prevent spikes
Fortunately, there are simple ways to reduce glucose spikes and improve your overall health. By pairing foods that are high in fiber and fat with simple carbohydrates, you can slow down the absorption of glucose in your system. Here are some examples:
Nut butter with a green apple: Instead of just eating an apple, add a tablespoon of nut butter (organic and with no sugar) to it. The healthy fat in the nut butter will help slow down the absorption of glucose from the apple.
Wine with olives: If you're going to have a glass of wine, pair it with some olives or other healthy fats like nuts or cheese. The fat will slow down the absorption of glucose from the wine.
Salad before pasta: Instead of diving straight into a bowl of pasta, start with a small salad that includes healthy fats like avocado, olives and/or nuts. This will slow down the absorption of glucose from the pasta.
Remember, everyone's body is different, so it's important to do your own testing. Consider purchasing a glucose monitor like Keto Mojo and take your glucose reading before and about 40 minutes after eating a meal. Then, test again 2 hours later to see how much your glucose spikes. By experimenting with different food pairings, you can find the ones that work best for your body and improve your overall health.
Have you heard of Glycation?
Glycation is a natural process that occurs in our body when excess sugar molecules bind with proteins and lipids, forming advanced glycation end-products (AGEs). This process can happen slowly over time, or it can occur rapidly when we consume foods high in simple sugars or undergo prolonged periods of high blood sugar levels. The accumulation of AGEs in our body can lead to tissue damage, inflammation, and various age-related diseases. As we age, our body's ability to break down and remove AGEs becomes less efficient, leading to an increased risk of health problems like diabetes, heart disease, and Alzheimer's. Therefore, it's essential to control our blood sugar levels and limit our intake of simple sugars to prevent or slow down the process of glycation and promote healthy aging.
Give these tips a try and see how they can benefit your health. By reducing glucose spikes, you'll not only feel better and more energized throughout the day, but you'll also be doing your body a favor in the long run.
This will give you a good idea of how much your glucose spikes after certain meals, and help you make informed decisions about what to eat in the future.
By being mindful of our glucose intake and making simple adjustments to our meals, we can improve our overall health and feel better throughout the day. Give it a try and see how it works for you!
Yours truly, Melissa McLane