How to Balance Your Blood Sugar & Combat Cravings

1. Fat, Fibre & Protein
When we eat foods that are very sweet or starchy, our blood sugar spikes, insulin is secreted and our blood sugar dips which can cause some serious cravings! This is the rollercoaster that is blood sugar imbalance, and there are 3 main things that help to keep it in balance:

Eat fat, fibre, and protein with each meal. Fat, fibre and protein are digested slowly, and they help to slow down the release of glucose into our blood stream (from sugar or carbohydrate-rich foods).

Food Sources of Fat, Fibre & Protein to Eat Every Day:

Fat: Avocado, coconut, olives, nuts and seeds (eg chia)
Fibre: all fruits and veggies with skin on!
Protein: soaked or sprouted beans, nuts, seeds (eg hemp)

Use breakfast as your foundation for balanced blood sugar and sustained energy levels for the hours that follow: Breakfast that is rich in protein, healthy fats, fibre and complex carbohydrates is not only going to be full of various flavours, textures and nutrient density, but will be filling and satisfying.

2. Be Prepared

Many people skip meals (or skimp out on meals) because of being rushed, unprepared, or even to avoid calories. All of these things lead to intense cravings later in the day which are often remedied by the most convenient option available, but a little planning and prep is key! Do your best to be stocked up on all the ingredients you need to create healthy, filling meals and snacks for the week. Keep a chart or a list for the items you need to pick up weekly.
Carry convenient but wholesome snacks that you can grab when you’re in a pinch and to avoid waiting too long between meals:

nuts and seeds or homemade trail mix with dark chocolate

fruit with nut butter

chopped veggies and hummus or babaganoush

3. Utilize The 5 Basic Tastes

Sweet, salty, savoury, sour, bitter: these five tastes combined at a meal can drastically help reduce cravings later on as it rounds out flavours and allows us to experience more than one taste.

Sometimes what we’re missing in a meal is sweet, and this can be one of the reasons why we crave things like dessert, but sweet doesn’t have to be saved exclusively for treats! Anytime I’ve included a sweeter side dish with my meals, I feel far more satisfied and I enjoyed it that much more.

You’ll notice that if ever you eat something that is solely sweet, you’ll likely crave something salty shortly thereafter, and vice versa!

Five Basic Tastes: Foods & Spices
Sweet: honey, raisins, currants, cinnamon, ginger, cardamom; fruit such as apple, pear, pineapple, mango
Salty: sea salt, kelp, olives, capers, pickles, herbs
Sour: lemon, lime, apple cider vinegar, balsamic vinegar
Bitter: kale, leafy greens, cabbage, cacao, citrus peels
Umami/Savoury: herbs, soy sauce, ripe tomatoes, mushrooms, kimchi, sauerkraut

Cinnamon contains compounds, such as cinnamaldehyde, that are shown to help balance blood sugar levels!

4. Eat Slowly

It takes around 20 minutes for our brain to register that we’re full, so you’ll avoid overeating if you eat slowly! Be mindful and enjoy each bite and take meal time as an opportunity for mindfulness to really experience the flavours and textures of the food your eating.

Eating slower not only improves digestion, but it promotes satiety because you aren’t rushing through your meal. Chew thoroughly, and wait a moment before taking your next bite.

如何控制血糖和甜食欲

1. 脂肪,纤维和蛋白质的摄入

当我们摄取含糖分或淀粉过多的食物时,会造成我们的血糖升高,胰岛素分泌过多,激发很旺盛的食欲!控制人体血糖的上下波动的三种食物类别分别是:

每餐均衡摄入脂肪、纤维和蛋白质。这三种消化较慢的食物,能减缓从糖或富含糖类的食物中析出的葡萄糖成分在血液中的释放速度。

可每日摄取含有脂肪、纤维和蛋白质的食物:

脂肪:鳄梨,椰子,橄榄油,坚果和果仁(例如,奇亚籽)

纤维:浸泡发芽过的豆类,坚果和果仁(例如大麻籽)

每日的早餐不但能平稳控制血糖,而且还能为人体提供一上午必须的能量。富含蛋白质、有益脂肪和纤维以及复合碳水化合物的早餐,不仅口感丰富、口味诱人、富含营养,而且还能轻松满足人体的饱腹感。

2. 提前储备食材

许多人经常因赶时间出门、没时间准备或甚至为了唯恐摄入过多热量,而忽略早餐(或只是应付了事),最终导致身体在后续的几个小时里感到十分饥饿。为了摆脱这种饥饿感,人们通常不考虑食物的营养和卫生状况,选择有什么吃什么,不愿在备餐和烹制上多花心思和时间!其实,每周只需一小点儿时间就能采买到真正健康、有饱足感的食材和点心。每周为自己制定一份健康营养的采购清单,就能为你省下不少时间。

选购一些携带方便且有益健康的零食,它们能随时随地提供能量,陪伴你度过两餐间尴尬的饥饿时光:

坚果,黑巧克力

水果,坚果酱

蔬菜条,鹰嘴豆泥

3. 五种基本味觉

一餐中如果包含了甜味、咸味、辛辣味、酸味和苦味这5味道,那么人体在不止一种口味的刺激下,肠胃能在餐后的几个小时内大大减缓对饥饿的感知度。

有时,一餐中糖的含量偏低时,我们通常通过餐后甜点加以补充。然而,糖分的补充不只有这一种途径!只要在饭菜中增添一道含糖菜肴即可,有了它能使这餐饭的满足感倍增。

甜咸搭配,羡煞天仙!

五味食材&香料举例
甜味:蜂蜜、甜葡萄干、无核小葡萄干、肉桂、姜、豆蔻、水果类(例如:苹果、梨、菠萝和芒果等)

咸味:海盐、海带、橄榄、刺山柑花蕾、泡菜(酸黄瓜)和香草等

酸味:柠檬、酸橙、苹果醋和红酒醋

苦味:甘蓝、绿叶菜、卷心菜、可可和柑橘皮

鲜味:香草、酱油、红番茄、蘑菇、鱼类、肉类、韩国泡菜和酸白菜

肉桂中含有的化合物——肉桂醛,可以帮助人体平衡血糖。

4. 慢咀嚼

人类大脑需要至少20分钟才能接受到饱足感信号,所以为了避免过量饮食,我们必须放慢进食速度!充分享受每一口送进嘴里的食物,从舌尖触碰到的质感,到满嘴流淌着的美味,无一不让你的脑细胞得到放松和愉悦。

相较于狼吞虎咽,慢咀嚼不仅有助消化,而且还能提升饱足感。同时,还能为下一口做好准备。

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