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Our nutrition and thus, glucose level plays a big part in how energized we feel throughout the day.
Maybe you think: "I have a reasonably healthy diet, why do I still have a schnitzel coma after lunch and need coffee to keep me alive?" (I certainly did, before reading Glucose Revolution by Jessie Inchauspe)
🎢 The glucose curve of many people (including me) resembles a roller coaster.
A flat glucose curve without outliers should be the goal. This has the following advantages:
- better sleep
- constant energy
- elevated mood
- no hot hunger attacks
- clearer skin
5 Simple the book Glucose Revolution has taught me
👉🏼 The best order to eat your food is fiber. Then proteins and fats. At the end, starch and sugar.
Foods containing Fibre (vegetables)
Foods containing Protein
- greek yogurt
- protein powder
Foods containing Fats
- olive oil
- chia & flax seeds
- nut butter
Optional: Foods containing starch and sugar
🍹 Drink a glass of water with a tablespoon of vinegar before your meal.
💃🏼 Move after you eat. (up to 70 minutes after)
This allows your muscles to consume excess glucose, which would otherwise result in a glucose spike.
🍫 A muesli bar is not an optimal snack. Try this these snack ideas instead.
Compare the glucose curve of the first graph after eating a muesli bar with the second graph after eating carrots and peanut butter.
Simple and tasty snack ideas from Glucose Revolution:
- One cup of Greek yogurt mixed with some Nut butter
- A handful of baby carrots with a tablespoon of hummus
- A handful of macadamia nuts and a piece of dark chocolate (90% cocoa)
- Apple slices with a piece of cheese
- Bell pepper strips with guacamole dip
- Celery dipped in nut butter
- A handful of pork rind chips
- A hard boiled egg with a drizzle of chili sauce
- Lightly salted coconut chips
- Sesame crackers with a slice of cheese
🍳 Eat something hearty for breakfast.
Avoid foods high in starch and sugar, like cornflakes, bagels and porridge. Consume your carbs with other high-protein or high-fat foods.