Imagine having endless energy that doesn’t seem to fade over the course of a day. More and more, research is demonstrating that our blood sugar levels are vitally important in maintaining high levels of energy and supporting a number of important functions in the body. Fortunately, through diet and exercise, we can control blood sugar levels – avoiding unwanted blood sugar spikes and energy level crashes.
Blood sugar, or blood glucose, is the sugar that travels in the blood and provides energy to the body; this sugar comes directly from the food we eat. Typically, a healthy blood sugar level is between 70 and 120; it is common for blood sugar to rise after eating, returning to normal levels in an hour or two.
As we consume carbohydrates, they are broken down into glucose, the body’s main source of energy; glucose goes right into the bloodstream. At nearly the same time, the pancreas releases a substance called insulin. Insulin carries glucose from the blood into the cells. glucose needs insulin in order to enter cells; think of insulin as key that unlocks each cell’s front door. Once in a cell, glucose is used to make adenosine triphosphate (ATP), also known as energy.
The body stores excess glucose in the liver and in the muscles. As it is converted into energy, blood sugar levels decrease. If not replenished, low blood sugar leads to a dramatic crash in energy levels, leaving you feeling tired, irritable,mentally foggy, and sluggish (this is often the most common time for unhealthy junk food binges).
Manage Your Blood Sugar and Avoid Energy Crashes With These Tips:
Eat Early and Eat Often
Your body grows and repairs itself during sleep, this requires a significant amount of energy. Since most of us do not eat while we sleep, it is common for blood sugar levels to be quite low first thing in the morning.
With that in mind, it is important to eat breakfast as soon as you get up. While nearly any food is better than eating nothing, it is best to eat something with a low-glycemic index, a little bit of fat, and a decent amount of protein; some suggestions include yogurt, steel cut oats, eggs, and/or whole grain toast. There are also a number of all-natural, healthy pre-packaged breakfast foods to consider, BioTrust Protein Cookies and Protein Bars are great options.
Blood sugar is like a fire; adding all your wood to a fire creates a hot fire that burns out quickly, feeding wood to your fire creates a hot fire that burns for a long time. Like a fire, your blood sugar needs to be replenished every 2 to 4 hours – this maintains energy production and avoids blood-sugar spikes. There are tons of healthy, blood sugar friendly foods to choose from, including brown rice, lean chicken, fish, fresh vegetables, nuts whole grains, and dairy products.
Foods to Include and Foods to Avoid
While nearly everything you eat will influence your blood sugar, there are some foods you will want to include and others you will want to avoid (at all costs). Certain foods, especially certain fruits and vegetables, help the body create mitochondria – also known as the “powerhouse” of the cell. Mitochondria are essential for turning glucose into energy; the more mitochondria in your cells, the more energy you can create. Many vegetables are important for production of mitochondria, but a few jump to the head of the class! Mitochondria must haves include: Brussels sprouts, cabbage, kale, spinach, cauliflower and broccoli.
At the same time, avoid any food that is “white”. In other words, avoid any food made with processed and bleached white flour – including white bread, doughnuts, pancakes, baked goods, etc. “White” products are like gas on your fire, providing a tremendous surge in blood sugar and energy, only to burn out just as fast – leaving you with the unwanted blood-sugar spike and energy crash. Substitute foods like nuts, whole grain breads, oatmeal, and brown rice in place of white foods and ensure you are providing slow-burning energy for hours to come.
When is comes to your health, managing your blood sugar is arguably the most important step you can take. Learn more about managing blood sugar in the free copy of 4 Tricks to LOWER Your Blood Sugar report at the link below right now while it’s still being offer for free:
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