The Festive season can be one big sugar rush! So how do we counter act this? Is there anything we can do to lower the effect on our small ones (and ourselves) this Party Season!
The answer is yes you can still participate without sending your blood glucose (blood sugar) levels soaring!
But what is glucose? and why should I care
Glucose is the main type of sugar in the blood and is the main source of energy for our body cells. We get glucose from the food we eat. After we eat food, our bodies turn sugar into glucose to use for energy. It travels through the wall of our intestine into the blood stream. Then with the help of insulin its absorbed by our cells. There will typically be a rise in blood sugar after eating while you are absorbing a meal. As the pancreas releases insulin your blood sugar should go down. Ideally you want blood sugar to have a slow steady rise after meals and go down in the same way-slowly and steadily. Some people don’t metabolise glucose properly so it stays in the bloodstream longer than it should. The type of food you eat affect your blood glucose.
Consuming sugar is the fastest way to raise your blood sugar Your body breaks down simple sugars very easily causing and almost immediate spike in blood sugar.
So how can we reduce the effect and still enjoy our sugary treats?
1.Start the day with a savoury breakfast not a sweet one. Eggs are a great option
2.When you plan to eat sugar don’t eat it first before other foods or on an empty stomach. Tip; Have a protein snack before trick or treating
3.Put some clothes on it! When eating carbohydrate (sugar molecules) eat in combination with protein fat or fibre to lower the glucose spike. Peanut butter anyone!
4 Get inventive- Have a veggie starter before you go – Carrots strips and hummus board, peanut butter on sliced apple sprinkle with cinnamon – Yummy! Veg is packed with fibre non starchy veg help prevent surges in blood sugar while providing essential nutrients
5.Go nuts – Nuts contain healthy fats that slow down the body’s absorption of sugar. Have a trail mix on route
6.Enjoy treats in moderation – The more sugar you take in the larger and longer the spike Consuming excessive sugar can overstimulate the brains reward system, potentially rewiring the brain circuits that are involved in appetite regulation
7.Get in a 10-minute walk or play some fun games post trick or treating. Exercise can lower your blood sugar for 24 hours or more after you have finished. this is because it makes your body more sensitive to insulin. physical activity causes the body to demand glucose for energy
8.Eat regularly – don’t skip meals
9.Try get 30g fibre a day
10.Eat wholegrains – fibre rich foods contain beta glucans. This soluble fibre increases the amount of time it takes for your stomach to empty after eating and prevents blood sugar spikes
11.Eat cinnamon – linked to a significant drop in fasting blood sugar levels. May also stimulate insulin secretions from pancreas. Stewed apple and cinnamon before leaving or cinnamon milk is a great option for kids
12.Try vinegar- it can increase insulin response and reduce blood sugar spikes. vinegar can help lower the glycaemic index of a food which can help reduce blood sugar spikes. Fish and chips (with vinegar) for dinner anyone!
For us adults – Don’t drink on an empty stomach – can cause blood sugar to drop up to 24 hrs later
Studies show that consuming excess sugars is associated with developing insulin resistance.
This is when the cells fail to respond as they should to the release of insulin, resulting in the body not being able to control blood sugar effectively.
Be glucose smart and flatten the glucose curve
