Support Glucose Metabolism

Support Glucose Metabolism

Carbohydrates make up a large part of most people's daily diet. However, eating too large a proportion of these foods not only harms the body and the figure, a sugar surplus also leaves us feeling sluggish.

Whether you eat white bread, pasta or rice - carbohydrates are indispensable for our diets. Whether you start your day with bread and jam or enjoy pasta for lunch, keep your portion size in check. Eating too large a portion of carbohydrates can bring the glucose metabolism out of balance and thus promote food cravings and fatigue, which disturbs digestion and slows down fat burning.

Tips for Stable Glucose Metabolism

Access to Complex Carbohydrates

It is necessary to consider not only the quantity but also the quality of carbohydrates. Simple sugars (eg., glucose), which are predominantly present in pastries and sweets, are quickly absorbed into the blood and allow the blood sugar to rise rapidly. Polysaccharides (found in vegetables, whole grains and legumes) have a more complex structure and take longer to break down in the gastrointestinal tract. Therefore, our blood sugar increases only moderately and remains constant over a longer period. This means our feeling of satiety lasts longer and fatigue can be avoided. In addition, complex carbohydrates contain a lot of dietary fiber, which positively affects digestion.

Scheduling Healthy Proteins

Sea fish such as salmon and mackerel, lean meat or legumes should ideally be eaten 2-3 times a week. These provide the body with valuable proteins. These proteins help avoid blood sugar spikes after meals and also provide a longer lasting feeling of satiety. These feelings of satiety helps us to avoid food cravings.

Take Breaks Between Meals

Making sure you leave 4-6 hours between meals is important as it allows glucose and insulin levels in the blood to fall. This also means that one should also refrain from snacking. Sweets cause a permanent release of insulin, which inhibits fat burning. If you cut out sweets, the insulin levels in the blood may drop and may turn to alternative energy supplies like stored fat to produce energy.

Micronutrient Deficiencies

The increased consumption of simple sugars (glucose, fructose) may lead to an increased consumption of certain B vitamins (vitamin B6, thiamine), which also play a part in the glycogen metabolism and energy. Refined foods are also low in magnesium and could lead to a magnesium deficiency.

Therefore, a healthy diet should include plenty of dietary fiber, magnesium and B vitamins. Organically grown green leafy vegetables, quinoa and pumpkin seeds also have a high magnesium content.