EXPERIENCING SUGAR CRAVINGS, MOOD SWINGS OR THAT 3PM ENERGY SLUMP?

Well, you’re definitely not alone! These symptoms can be linked to changes in our blood glucose levels - a topic which is being discussed more and more. 

What are blood glucose levels? 

Our blood glucose levels are simply an indication of how much glucose, in other words sugar, is in our blood at a given point in time. 

It’s totally natural for these to fluctuate throughout the day within a normal range, however, we want to avoid these fluctuations turning into big spikes and crashes, as this can cause us to feel anxious or jittery followed by being irritable and having increased cravings. 

These spikes and crashes can be caused by consuming sugary snacks and simple carbohydrates such as cakes, biscuits and sweets or at the other end of the spectrum, leaving too long between meals. 

This doesn’t mean that we can’t all enjoy these delicious foods in moderation, because we absolutely can! It’s about being mindful of how often we’re consuming these as well as being mindful about what we’re pairing these foods with.

There’s a concept which is based around ‘dressing your carbs’ which ultimately means that when you pair carbohydrate rich foods with a source of protein, fibre or healthy fats, it can reduce the spike in your blood glucose levels as these other macronutrients take longer to be absorbed into the bloodstream. 

Top tips for managing cravings:

• Start the day with a well balanced breakfast containing a rich sources of protein, healthy fats and fibre alongside your source of complex carbohydrates. This can help stabilise blood glucose levels from the get go, supporting energy levels and helping reduce potential cravings throughout the day. 

• Head out for a brisk walk after eating, as this can help to curve blood glucose spikes and therefore reduce the risk of that post-lunch 3pm energy slump. 

• Include sources of protein, healthy fats and fibre with your snacks and meal to help regulate energy levels, reduce cravings and stabilise your mood. 

Some examples of a well balanced breakfast include a seedy sourdough, eggs, avocado and kimchi, spicy beans with an egg and spinach or some mackerel on toast. For those who prefer a sweeter breakfast, a bowl of full fat Greek yoghurt, nuts and seeds and berries or some toast and nut butter with some chia jam are great options. 

Ultimately, there’s no need to stop eating foods which can cause these glucose spikes, however, it’s important to be mindful of what you’re eating them with.