Glucose Goddess Sugar Hacks🤩

What are glucose spikes and why are they bad?

Glucose spikes happen when our bodies are overwhelmed by a sudden influx of sugar, putting immense strain on our cells and mitochondria. This excess glucose generates harmful free radicals that can damage cells and alter DNA, heightening the risk of serious health issues like cancer. Since cancer thrives on sugar, cutting back on it can effectively starve cancer cells and help prevent their growth.

When our body has to deal with lots of sugar spikes it can lead to:

• DNA Damage

• Increased risk of cancer

• Oxidative stress

• Heart disease

• Type 2 diabetes

• Cognitive decline

• Leaky gut

• Aging

• Tooth Decay

• Weight Gain

• Alzheimer's (aka Type 3 Diabetes)

• Heart Disease

• Fatty Liver Disease

• Inflammation

• Depression

• Autism

• Asthma

• Arthritis

• Autoimmune Dieases

• Parkinson's

And the list continues...

"Blood sugar directly reflects dietary choices."

Another significant concern with consuming excess sugar from sources like fruit juices, syrups, fizzy drinks, packaged foods, bread, pastries, and snacks is how our bodies store this sugar.

Once sugar enters the bloodstream, it gets stored in three primary places: the liver, muscles, and fat cells. When the liver and muscle glycogen stores are full, any additional sugar is converted into fat and stored in fat cells. This process contributes to weight gain as these fat cells continue to fill up.

So how can I reduce my glucose spikes?🤔

1. Eat your food in the correct order.

Start with fibre, protein, and healthy fats, followed by starches, and then sugars. When starches or sugars are consumed first, they quickly enter the small intestine and are rapidly converted into glucose, leading to a sharp spike in blood sugar levels. The quicker and larger the carbohydrate intake, the more pronounced the glucose spike becomes. By eating in the right order, you can reduce glucose spikes by 73%, effectively managing your blood sugar and promoting better overall health. 📊

2. Have a vegetable starter.

Starting your meal with vegetables is a smart strategy for managing blood sugar levels. Since fiber isn't broken down into glucose, it moves slowly and unchanged through your stomach into the small intestine. This process takes about two hours, so it’s essential not to leave too long between your veggie starter and the rest of your meal. Fiber reduces the activity of enzymes that break down starch into glucose, slows gastric emptying, and creates a viscous mesh in the intestines that makes it harder for glucose to enter the bloodstream. As a result, glucose absorption is lessened, which can help flatten your glucose curve and reduce overall calorie intake. 🥗

1. Eat a savoury breakfast!

Eating a savoury breakfast is crucial for maintaining stable energy levels and preventing glucose spikes. Many traditional breakfast options, like sugary cereals or pastries, are packed with pure starch and often lack fiber, which can lead to rapid digestion and elevated blood sugar levels. In the morning, our bodies are particularly sensitive to glucose, and having an empty stomach means that sugary foods are digested even more quickly. This can create a cycle of hunger, as a sugary breakfast often leads to increased cravings later in the day, putting you on a glucose rollercoaster. In contrast, a savory breakfast that includes protein, healthy fats, and fiber—such as eggs, avocado, or whole-grain toast—helps slow down digestion and reduces the likelihood of glucose spikes. This way, you can enjoy sustained energy throughout the morning, keeping hunger at bay and promoting overall health! 🍳

4. Have a tablespoon of vinegar in a glass of water.

Drinking a tall glass of water with a tablespoon of vinegar—particularly apple cider vinegar—about 20 minutes before indulging in something sweet can help flatten glucose and insulin spikes. This simple habit won't eliminate spikes but can significantly curb them. Common vinegar varieties include rice vinegar, white wine vinegar, red wine vinegar, sherry vinegar, balsamic vinegar, and apple cider vinegar. Just one tablespoon a day can notably reduce glucose levels, so aim to drink it before, during, or shortly after consuming sugary foods. For added benefit, incorporate vinegar into your salads by choosing a vinaigrette dressing over mayo-based options. Remember to drink the mixture with a straw to protect your teeth, and limit your vinegar intake to no more than 2-3 tablespoons daily, starting with a smaller amount if you're new to the taste. 🍏

5. Move after eating.

The energy produced from glucose, known as ATP, fuels our cells, especially during muscle contractions. The rate at which glucose burns depends on the intensity of our physical activity; more effort means more ATP is required. If we remain sedentary when glucose spikes, it overwhelms our mitochondria, leading to increased free radicals, inflammation, and excess glucose being stored in the liver, muscles, and fat. However, engaging in physical activity after eating helps move glucose from the intestine into the bloodstream efficiently. Aerobic exercises, like walking, can reduce glucose spikes by 3% to 27%, while resistance training can decrease spikes by up to 30%. Even low-intensity activities like wall sits, planks, triceps dips, calf raises, or stair climbing can help flatten the glucose curve without increasing insulin levels. When our muscles are active, they can take in glucose without the need for insulin, leading to smaller spikes and less insulin release from the pancreas. 🏃‍♂️

6. Eat savoury snacks.

Opting for savory snacks is key because, contrary to popular belief, glucose doesn’t actually provide lasting energy. When we consume sweet foods, the glucose often gets stored rather than utilized as fuel, resulting in less energy circulating in our bodies after digestion. In contrast, savory snacks typically don't cause glucose spikes, leading to more stable energy levels. 🍿

7. Put clothing on your carbs.

Adding protein or fibre to your carbs helps slow glucose absorption and keeps your blood sugar stable. When you eat carbs alone, it can spike ghrelin, the hunger hormone, making you feel hungrier afterward.

How to dress your carbs:

- With bread, pasta, or rice: Add veggies, beans, or cheese. 🥦

- With sweets: Pair cookies with nut butter or yogurt. 🍪

- With fruit: Combine bananas with nut butter or cheese. 🍌

Opt for solid fats like butter or coconut oil when cooking, and avoid processed, bleached and refined seed oils. If you eat sugary fruits like dates, balance them with nuts, yogurt or grass fed butter. This strategy reduces inflammation and keeps you full longer! 💪

Recap:

Do these hacks:

1. Eat Veggies, Protein, Fat, Starches and then Sugars

2. Have a veggie starter

3. Eat a savoury breakfast

4. Have a tablespoon of vinegar in a glass of water

5. Move after eating

6. Have savoury snacks

7. Put clothing on your carbs