Prevent Large Blood Glucose / Insulin Spikes - Part 2 of 4

In my last blog, I mentioned three things you can do to improve your health. The first of those things is preventing insulin spikes. So, let's talk insulin! 

Insulin is considered a master hormone and is important for transporting nutrients from the bloodstream to cells and organs that need them. Insulin is also the hormone that drives energy into fat storage when we consume more than we burn. While insulin plays an important role in our bodies, too much insulin is a problem.

When we eat a lot of carbs causing our blood sugar to spike and we don't immediately use them through movement or other bodily functions, the body sends insulin to the rescue. Insulin scoops up the excess blood sugar and stores it first for future use as glycogen in liver and muscle cells then, once glycogen stores are full, in fat cells. Our glycogen stores can only hold so much and if we are not depleting them before our next meal, insulin will send that extra energy straight to fat storage. As we repeat this pattern of not burning off our glycogen stores before again spiking blood glucose and therefore insulin, we continue to gain or at least prevent the body from burning off stored fat.

So how does this play into weight loss? While I am a firm believer of eating clean and real foods, I know it can be daunting and overwhelming to do a complete diet overhaul when starting a weight loss journey. If this is something you're not quite ready for, you can take it a little slower by focusing on preventing large blood glucose and insulin spikes. 

This can be achieved by:

👉Swapping highly processed refined carbs for complex carbs.
👉Balancing your meals to include protein, healthy fats, and plenty of vegetables to help slow the digestion of carbohydrates.
👉Ideally limiting carbohydrate intake to 150g carbs/day or less (about 1 serving of carb per meal).
👉Light exercise after eating a high carbohydrate meal or snack. This could be a 15 minute walk.
👉Take 2 TBSP of apple cider vinegar before a higher carb meal.
👉Enjoy your carbs but cut the serving in half.
👉Start your meal with the vegetables, eat slowly, and stop when you're full.

 - Dianne

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