Keeping your blood sugar levels steady is the key to many aspects of health, from improved energy, weight management to influencing your cravings. Over time, blood sugar dysregulation can actually lead to type 2 diabetes (T2D) and unfortunately this is becoming quite prevalent in the UK. The NHS only last month, identified over half a million more people at risk of T2D. Therefore, it's important to understand that diet and lifestyle can influence this and ideally you want to be working on regulating your blood sugar, so you don't experience the erratic highs (hyperglycemia) or lows (hypoglycemia).Â
That means eating the right amount of protein, carbohydrates, and healthy fats for your body and your health goals. But did you know, the order you eat your food can significantly impact blood sugar balance and - consequently - how energised you’ll feel and potentially your weight management? By understanding the importance of food order, you can make informed choices for a healthier and more balanced lifestyle.
How Your Body Uses Food
Your body doesn’t recognise chicken, broccoli, potatoes, or olive oil as specific foods. It breaks them down into their individual components: protein, carbohydrates, and fat. Understanding how these macronutrients affect blood sugar is crucial.
Carbohydrates and Blood Sugar
Carbohydrates, regardless of their source (e.g., broccoli, watermelon, potatoes, or sweets), convert to sugar in the body. The rate at which they break down and release sugar into the bloodstream varies:
Fast-Absorbing Carbs: These include refined and processed foods like packaged snacks, sweets, white and usually shop bought bread, and pasta. But they also include potatoes. All of these break down quickly, causing rapid blood sugar spikes.
Slow-Absorbing Carbs: Whole grains, like brown rice or oats, and vegetables break down slowly, providing a steady release of sugar into the bloodstream. The key difference is fibre content.
Benefits of Balancing Blood Sugar Levels
As mentioned, dysregulated blood sugar can lead onto T2D but there are numerous other health benefits to maintaining balanced blood sugar levels:
Improved Energy: Consistent energy throughout the day.
Enhanced Mental Focus and Concentration: Better cognitive performance.
Better Mood and Reduced Irritability: Stable blood sugar supports emotional well-being.
Fewer Cravings: Reduced desire for unhealthy snacks.
Lower Cardiovascular Disease Risk: Improved heart health.
Better Hormonal Balance and Metabolism: Supports overall metabolic function.
Healthy Skin: Improved skin health.
Enhanced Immune Function: Stronger immune system and reduced infection risk.
Better Sleep Quality: Improved overall well-being.
The Role of Fibre
The key here is fibre, which slows down the digestion and absorption of carbohydrates, preventing blood sugar spikes. While refined and processed foods often lack fibre, vegetables and whole grains are excellent sources. Vegetables, in particular, are the best for balancing blood sugar due to their high fibre content.
The Impact of Eating Order
Furthermore, the order in which you consume different types of food can influence blood sugar levels. Let's take an example meal of steak, broccoli, and fries:
Fries First: Fries, being starchy carbs, have little fibre and release sugars quickly, causing a blood sugar spike.
Broccoli First: Starting with fibre-rich broccoli slows the digestion of subsequent foods, ensuring a more gradual release of sugar into the bloodstream.
So the same meal, if eaten in a different order could cause your blood sugar to spike or keep it nice and steady depending on how you eat it. If you're interested in seeing your personal response, wearing a Continuous Glucose Monitor (CGM) might be a useful exercise and I could support you to understand how to use a CGM.
By beginning your meal with vegetables or a salad, you can create a "fibre mesh" that moderates the absorption of sugars from starches and proteins.
Practical Tips for Balanced Meals
Here are some practical tips that you can easily apply:
Veggies/Salad First: Starting your meal with vegetables or a salad can help maintain steady blood sugar levels.
Protein Next: Incorporate protein sources like meat, eggs, tofu, lentils, beans, or chickpeas, which help slow the absorption of carbohydrates.
Starchy Carbs Last: Finish with starches to minimise blood sugar spikes.
Now obviously, we are not going to break down meals into these components. So the way I look at it is maybe start with a salad and then if the rest of the meal is a combination of these macros, for example a lasagne, then that's at least better than just eating a plate of fries. Or if you are planning on eating a slice of cake, add some Greek yoghurt, the protein will curb the spike. It's all about balance and finding the hack that works for you.
But remember don't worry and become obsessive, this is general guidance. If you can't do it that one time, don't be too harsh on yourself.
Dealing with Processed Foods
I want to specifically mention processed foods as they are often full of refined carbohydrates and added sugars, which can disrupt blood sugar balance. Here are some tips to manage their impact:
Limit Intake: Reduce the consumption of highly processed foods like packaged snacks, sweets, and sugary drinks.
Read Labels: Look for hidden sugars and choose options with higher fibre content.
Balance Your Plate: When you do eat processed foods, combine them with high-fibre vegetables and protein to slow down sugar absorption.
Take-Away Tips
This can also apply to take-aways or when ordering in. Life is about having fun too so I'm not saying don't eat the fries, you can make slight variations to your orders, for example:
Start with Veggies or Salad: Begin your meals with fibre-rich foods. You could even make a salad to enjoy with your take-away meal.
Incorporate More Veggies: Add a side order of veggies or request some extra veggies.
Add Whole Grains: If the restaurant has the option, why not swap the white rice for brown rice. Or maybe they have some quinoa or bulgur wheat options, like a tabbouleh.
Choose Pudding Over Sweet Snacks: Fibre from the meal will slow sugar absorption from the dessert. This is a better way to enjoy that little treat, and it's OK to have a little treat now and then, as depriving yourself completely can sometimes result in binging.
Manage Processed Foods: Limit intake, read the ingredients and balance your plate. And if you're unsure about the ingredients in the take-away, ask the restaurant, they're always willing to help their customers.
Finally Exercise: Go for a walk after the meal! Because exercise will also make a difference and reduce that spike as you're using up some of that excess sugar.
Apply This When Eating Out
When dining out, the same also applies, order a side salad or vegetables to start your meal. If you're having a curry, request some added veggies or order a side of veggies or salad to enjoy with it. I always do this, restaurants can be so accommodating.
Further Reading - Glucose Revolution
If you want to read more, even though I don't agree with everything she says, Jessie Inchauspe in her book, The Glucose Revolution, is an easy way to get you going with changes. I've attached the link for your reference. However, if you want a more personalised approach reach out to me.
Share Your Experience
Tag me on Instagram and share how you’re implementing these tips in your meals. Let’s inspire each other to eat in a way that supports our health.
Finally
If you're experiencing blood sugar dysregulation and need personalised support, book your free 30-minute consultation with me.
Stay balanced and be well.
Medical Disclaimer
Note, the information provided here is designed to provide helpful information on the subjects involved. This is not meant to, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical concerns, consult your own doctor or health care practitioner. If there are any specific health conditions, please ensure dietary changes are factored in also with the knowledge of your doctor.
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