BALANCING MEALS
Balancing meals and balancing blood glucose levels is something we often talk about during consultations. It can be a vital key to feeling well, hormone health, immunity, energy levels and more.
Once you are in the swing of it, balancing meals can be quiet easy, it just takes a few things to support the process.
WHAT ARE BLOOD GLUCOSE LEVELS?
Put simply, it is the blood sugar concentrations or the level of glucose (sugar) present in blood. Blood glucose is a sugar that the bloodstream carries to all the cells in the body to supply energy – it is a good thing.
As humans we need a particular amount of energy; ideally in a regular dose to function. To much blood glucose and we can see chronic illness such as diabetes. To little and we can feel faint.
We can also have fluctuations of high (hyperglycemia) and low (hypoglycemia) which can make us feel unwell and have long term health effects. This can affect our moods, hormonal health, immunity, sleep and weight management.
Every bit of food we consume creates this energy. There are some foods that get converted into glucose faster and others that have a low GI (glycemic index) that slows down the conversion.
We want to balance this.
UNDERSTANDING GLYCEMIC INDEX
Glycemic Index was developed based on the time that food takes to digest, turned into glucose and utalised for energy. Carbohydrates are most successful of this, they convert to glucose the fastest. Where as Fibre, Good fats and protein are digested slower. When Fibre, good fats and protein are consumed with carbohydrates it can slow the rate that food is converted into glucose.
CREATING MEALS
Balancing meals can be a vital key to feeling well, hormone health, immunity, energy levels and more.
Once you are in the swing of it, balancing meals can be quiet easy, it just takes a few things to support the process.
The main aim is to slow down / balance the way the body converts food to glucose. Carbohydrates convert to glucose the fastest, whereas protein, fibre, and good fats slow down this process.
When creating a meal, snack, or smoothie we want to ensure we have enough protein, fibre and good fat to slow down this process.
Pick one from each column to include in your recipe.
For the remaining portion of the meal, add in extra veggies! Ideally of all different colours, textures and sizes.