Imagine this: You're sitting on your couch, munching on a delicious doughnut, and suddenly, you feel a surge of energy. Minutes later, you're crashing, feeling sluggish and foggy-headed. Sound familiar? That's a glucose spike, followed by the inevitable crash. It's a common experience, but did you know that consistently spiking your glucose levels can have long-term consequences for your health?
Monitoring glucose levels is a bit of a new trend, and I've been seeing more and more about it on social media recently. I used to think that if I avoided sugary foods I was probably safe, but the use of CGM devices (Continuous Glucose Monitoring) is revealing that experiencing glucose spikes is a very personal thing...what causes mine to spike is not necessarily the same as what causes yours to. And that even food we think of as 'good', like fruit, can cause a significant glucose spike unless we temper it with protein or other foods first.
I also didn't realise that experiencing multiple glucose spikes a day can cause premature ageing...yikes...and contribute to short- and long-term health consequences ranging from fatigue, brain fog, and cravings, to obesity, type 2 diabetes, inflammation and heart disease. My afternoon cup of tea with something sweet on the side is definitely going to have to go!
In this blog post, I'll dive into the world of healthy eating to prevent glucose spikes, discuss some eye-opening books on the subject, and explain how Clear Minds Hypnotherapy sessions on healthy choices can help you manage your glucose levels for better overall well-being.
The Science of Glucose Spikes
When we consume carbohydrates, our bodies break them down into glucose, the primary source of energy for our cells. The glycemic index (GI) measures how quickly a food raises your blood sugar levels. High-GI foods, like white bread, sugary snacks, and soda, can cause rapid glucose spikes, whereas low-GI foods, like whole grains, legumes, and vegetables, result in a slower, more stable release of glucose. As I mentioned earlier, however, some foods will cause a greater spike in some people than others, so it's really hard to know exactly what foods cause the worst spikes in your glucose levels without using a Continuous Glucose Monitor. Since those are still fairly expensive I'm going to err on the side of caution for now and follow the guidelines below.
Recent Books on Glucose Management
If you're eager to learn more about glucose management, two books come highly recommended: "The Sugar Code" by Dr. Jason Fung and "Why We Get Sick" by Dr. Benjamin Bikman. Both books delve into the science behind glucose spikes and offer guidance on how to maintain healthy blood sugar levels through diet and lifestyle changes.
Healthy Eating to Avoid Glucose Spikes
Choose Low-GI Foods: Opt for whole grains, like quinoa or barley, instead of white rice or pasta (though surprisingly brown rice turns out to be only slightly better than white). Enjoy legumes, such as lentils, chickpeas, and black beans, which are not only low-GI but also rich in fiber and protein.
Incorporate Lean Protein: Consuming protein with carbohydrates can help slow the absorption of glucose. Lean protein sources include fish, chicken, turkey, tofu, and tempeh.
Fill Up on Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and bell peppers are all low in carbohydrates and high in fiber, making them ideal for blood sugar control.
Snack Smart: Swap out sugary snacks for nuts, seeds, or Greek yogurt with berries. These options are not only nutritious but also help keep your glucose levels stable.
Practice Portion Control: Overeating can contribute to glucose spikes, so be mindful of portion sizes, and listen to your body's hunger cues.
Clear Minds Hypnotherapy for Healthy Choices
Making lasting changes to your eating habits can be challenging. After all, a review published in the British Journal of Sports Medicine claims that refined sugar has a similar effect on the brain as drugs like cocaine. They're both refined white powders, after all, and they seem to both alter mood and induce reward and pleasure in the brain in similar ways. That's where Clear Minds Hypnotherapy comes in. Hypnotherapy sessions focused on healthy choices can help you break free from unhealthy eating patterns and adopt new habits that support balanced glucose levels.
By targeting your subconscious mind, Clear Minds Hypnotherapy can help you:
- Recognize and challenge negative thought patterns around food.
- Develop a healthier relationship with food and your body.
- Create new, sustainable habits that support your glucose management goals.
Managing your glucose levels doesn't have to be an uphill battle. By incorporating healthier food choices, practicing portion control, and leveraging the power of Clear Minds Hypnotherapy sessions, you can tame glucose spikes and take control of your health. So, why wait? Start your journey towards a healthier, more vibrant you today.