Blood sugar basics: How to resist the snacks

I’m not sure I know a single person who thinks biscuits, chocolate and sugary snacks are good for them, so what makes us ignore the little voice of reason that says “Step away from the cupcake”?

Fruit juice, biscuits, white bread and sweets cause a quick rise in blood sugar, a large release of insulin, followed by a steep drop in blood sugar. The symptoms of low blood sugar can include headaches, irritability, low mood, energy slumps and cravings, usually remedied by another carb snack to repeat the pattern.

Food has changed dramatically in recent years, and so has our waist circumference. Humans have always had sugar in our diet in the form of fruit and maybe a bit of honey but we now eat literally tons of the stuff.

Getting blood sugar and insulin more settled is key so lower your carb intake and increase your protein and healthy fats. Instead of having cereal for breakfast, have something like eggs and smoked salmon which might take slightly longer to prepare but you’ll make it to lunch without snacking. If you must eat between meals, make it a bit of chicken or a boiled egg.

Apply these rules to lunch and dinner and keep alcohol intake low in the evening as this together with a bad night’s sleep can also affect blood sugar. Slow release carbs like non starchy vegetables are fine. And here’s an incentive for you, when your insulin is high you don’t burn fat.

Words: Nutritionist Frances Bavin