Are you afraid of developing diabetes? Is your mood suddenly low? Unlock the secrets of glucose, the body’s primary fuel source, in the quest for a healthier, more balanced life.
Glucose is a monosaccharide, the simplest type of carbohydrate and a primary fuel source for the body. Glucose is derived from dietary carbohydrates and converts to blood glucose in the body. The body processes glucose multiple times a day, breaking it down with enzymes released by the pancreas. In particular, insulin, produced by the pancreas, regulates blood sugar levels.
Why balancing glucose is crucial
Balancing glucose levels is crucial for individuals with diabetes, including type 1 and type 2 diabetes, insulin resistance, prediabetes, and others, as it contributes to a long and healthy life.
In diabetes, the pancreas may not produce enough insulin, leading to elevated blood sugar. Insulin resistance, where cells don’t respond to insulin, can also cause diabetes.
According to the World Health Organization, diabetes is a common disease, affecting over 422 million people globally. Meanwhile, according to the UK P&I Club, diabetes falls within the top five causes of crew failing the Pre-Employment Medical Examination (PEME).
For those without type 2 diabetes, understanding glucose levels and minimizing spikes helps prevent insulin resistance, prediabetes, and type 2 diabetes. Generally, maintaining balanced glucose levels can address various health issues.
How glucose levels regulate your mood
When blood sugar levels are low, individuals may experience fatigue, lethargy, and a lack of energy, which can contribute to feelings of irritability and low mood.
Serotonin, a neurotransmitter associated with mood regulation, is influenced by blood sugar levels. Carbohydrate-rich foods can temporarily increase serotonin levels, contributing to feelings of well-being. However, rapid fluctuations in blood sugar, such as those associated with excessive consumption of sugary foods, can lead to mood swings.
Research suggesting a connection between mood disorders, insulin resistance, and glucose dysfunction highlights the potential importance of monitoring glucose levels for optimal mental health.
10 steps to moderate your glucose levels
Jessie Inchauspé, a French bio-chemist, presents the following ten steps that help regulate glucose levels:
#1 Eat foods in the right order
Vegetables allow sugars to enter slowly due to their fiber. Proteins require more attention from digestive enzymes, thereby slowing down the subsequent rush of carbohydrates. Thus, by prioritizing vegetables and proteins on the plate, the speed of sugar absorption is reduced.
#2 Have a vegetable starter
Vegetables have a positive impact on blood sugar levels. They contain fibers that slow down the absorption of sugars. Starting a meal with vegetables can help in managing glucose levels effectively. This is because fibers and nutrients in vegetables prepare the body for the intake of other foods.
#3 Stop counting calories
Calorie counting is not always useful, since it does not fully represent food’s nutritional value. For instance, cooked celery and almonds have large calorie counts, but digestion prevents the body from absorbing all of them.
#4 Have a savory breakfast
Upon waking, the body is highly sensitive to insulin, and introducing sugars early can cause an abrupt spike in insulin levels, leading to rapid fluctuations in blood sugar.
#5 Only eat fruit whole
The evidence suggests that consuming a whole fruit is optimal for glucose levels. When fruit is blended into a smoothie, the blender blades pulverize the fiber particles, reducing their effectiveness in preventing a spike. Juicing fruit removes the fiber entirely, resulting in the rapid consumption of fruit sugar without the mitigating impact of fiber on glucose levels.
#6 Pick dessert over a sweet snack
Consuming a sweet treat as a standalone snack allows the sugar to enter the bloodstream rapidly, causing a quick rise in glucose levels. However, having the same treat after a balanced meal provides a moderating influence, thanks to the presence of other nutrients such as proteins, fats, and fibers.
#7 Incorporate vinegar into your routine
Vinegar’s acetic acid is a powerful substance in the quest for balanced blood sugar. Incorporating just a tablespoon of vinegar into your diet—perhaps mixed into a glass of water or used as a salad dressing—before meals can make a significant difference.
Scientific studies suggest that vinegar can reduce the glycemic impact of a meal by up to 20%, dampening the post-meal blood sugar spike.
#8 Use your muscles for 10 minutes after your meals
Even a short period of movement, such as a 10-minute walk, doing dishes, or some light stretching, encourages your muscles to use glucose for energy, thus lowering the amount that remains in your bloodstream.
#9 If you have to snack, go savoury
Many common sweet snacks contain added sugars and refined carbohydrates. These ingredients can lead to rapid spikes and subsequent drops in blood sugar, creating a cycle of energy fluctuations and renewed cravings. On the other hand, savory snacks, such as vegetables, nuts, seeds, and whole grains, offer substantial protein and healthy fats as alternatives.
#10 Put clothes on your carbs
Pairing carbohydrates with protein, fat, or fiber is like giving them a companion that moderates their effect on your blood sugar.
