Today, we're sharing our top five nutrition hacks for a healthy blood sugar curve.
And the best part? These tips are so simple that they can be integrated into any diet and lifestyle.
A learning process
You may already know how important blood sugar levels are to staying healthy. However, if the topic is new to you, don't be afraid! Here's a quick overview of everything you need to know.
What is a blood glucose curve?
Your body's blood glucose level is in a natural flow: it rises at each meal as food is digested and absorbed into the bloodstream, and falls as your cells absorb glucose for energy. This pattern of rise and fall is called the "blood glucose curve."
However, not all blood glucose curves are the same. Blood glucose levels can rise or fall faster or slower depending on a variety of factors such as diet, exercise, genetics, microbiome, and more. These differences can have a surprisingly powerful impact on your health.
The ideal blood glucose curve is a slow and steady curve, that avoids rapid spikes.
In the short term, the sharp rise in blood sugar levels can leave you tired, cranky, and prone to cravings.
In the long run, this imbalance can lead to weight gain, cardiovascular problems, and more serious health problems.
At HELLO INSIDE, we are committed to educating you about blood sugar and its importance. We want to provide you with the tools you need to understand your blood sugar levels and make the best decisions for your health.
Eating one of the immediate triggers for the rise in blood sugar levels. Therefore, it is only logical that changing your eating habits is one of the best ways to work on improving your blood sugar curves.
Here we go with 5 nutrition tips for a stable blood sugar curve
Let's get right to the lifehacks you've been waiting so eagerly for!
There are many healthy eating tips that can have a positive impact on your blood sugar. We've compiled a list of the top 5 that anyone can implement quickly and easily. If you're already doing some of these things automatically, we'd like to take this opportunity to congratulate you!
Tip #1: Choose products that are unsweetened and rich in fiber
From fruits and vegetables to grains and beans: Dietary fiber is an important component of plant foods. Unlike other food components, however, they are not broken down by the body and pass through the body without being digested.
When you first hear about fiber, you may wonder what you need it for?
Fiber plays a major role in keeping your digestion running smoothly. Since they are not absorbed, they help flush waste from the intestines and facilitate bowel movements.
Dietary fiber also provides structure to carbohydrates, which slows their digestion and absorption.[1]
This means that when high-fiber foods are eaten, the blood sugar curve also rises and falls more slowly. This contributes to the ideal flatter curves.
In contrast, added simple sugars are absorbed much faster into the bloodstream. This in turn causes faster blood sugar peaks.
Our nutrition tip:
Try to eat more natural, high-fiber, low-carbohydrate foods. Garnish your yogurt with chia seeds and seasonal berries, or replace your slice of white bread with the whole grain variety.
Tip #2: Combine carbohydrates with protein and some fat
Eating only one food group is not only boring - it is also very unhealthy!
Carbohydrates are a key factor in how much our blood sugar levels rise. They are digested much more quickly. More variety in the form of protein and some fat can reduce these blood sugar reactions.[2] Because protein and fat take longer to digest than carbohydrates, they cause a gentler rise in blood sugar levels.
This type of varied diet can also stimulate insulin secretion; another important step in your body's natural blood sugar regulation.
Our nutrition tip:
Add variety to your plate! Don't eat pasta alone. Mix it with some vegetables and eat a portion of fish.
Tip #3: Eat vegetables and protein for the first course and save the carbs for the second course
Did you know that the order of food is important when eating?
Eating vegetables and/or protein 15 minutes before eating carbohydrate-rich foods can lower your post-meal blood sugar levels by up to 73%![3]
Our nutrition tip:
At dinner, treat yourself to a light salad with chicken as an appetizer. Take your time and savor every bite. Take a break to digest, then move on to a higher-carb dish like rice or pasta. And if there's a salad or vegetable with your main meal, start with that.
Tip #4: Put on a splash of apple cider vinegar
Recent studies have shown that apple cider vinegar can have a positive effect on blood sugar levels when consumed with carbohydrates. Just two tablespoons a day can make a difference!
It is believed that this vinegar can improve glucose absorption after a high-carbohydrate meal, helping to stabilize blood sugar levels.
Our nutrition tip:
Say goodbye to ready-made dressing from the supermarket! Instead of adding a thick layer of sugary, dairy-based dressing to your healthy salad, opt for apple cider vinegar, high-quality olive oil and light seasonings.
Tip #5: Keep your microbiome fit with fermented products
Fermented foods are rich in probiotics and promote the growth of bacteria in the gut - the good kind, of course! A special research project looking at the fermented dairy drink kefir found that the beverage can also contribute to healthy blood sugar levels. The yogurt-like drink has been shown to lower baseline insulin and blood sugar levels.
Our nutrition tip:
Many people love kefir because it's a refreshing drink. But if the tart taste doesn't appeal to you, the fermented product can serve as a "superstar ingredient." Use kefir as a creamy base for a vegetable dip or add some to your smoothie for a probiotic boost.
Find your balance
It takes some time to realize how and what you eat - especially if the topic of healthy eating is new to you.
It's okay to focus on a single step at the beginning of your journey. You will gradually find out what feels good for you.
These tips are a good starting point for a more conscious diet. You can incorporate the lifehacks into your own routine in whatever way works best for you. Of course, there are many things that will affect your blood sugar levels, but at least with nutrition, you are in control.
And if you're interested in taking a closer look at the fascinating world of blood glucose, look out: HELLO INSIDE is developing cutting-edge technology that can monitor your blood sugar in real time and give you precise insights into your health.
Which of our tips above will you try right away this week?
[1] Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266
[2] Moghaddam E, Vogt JA, Wolever TM. The effects of fat and protein on glycemic responses in nondiabetic humans vary with waist circumference, fasting plasma insulin, and dietary fiber intake [published correction appears in J Nutr. 2006 Dec;136(12):3084]. J Nutr. 2006;136(10):2506-2511. doi:10.1093/jn/136.10.2506.
[3] Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015;38(7):e98-e99. doi:10.2337/dc15-0429
