Glucose Revolution: The life-changing energy of balancing your blood sugar (german version)
Our diet and thus, glucose degree performs an enormous half in how energized we really feel all through the day.
Possibly you suppose: “I’ve a fairly nutritious diet, why do I nonetheless have a schnitzel coma after lunch and want espresso to maintain me alive?” (I actually did, earlier than studying Glucose Revolution by Jessie Inchauspe)
🎢 The glucose curve of many individuals (together with me) resembles a curler coaster.
A flat glucose curve with out outliers needs to be the purpose. This has the next benefits:
- higher sleep
- fixed power
- elevated temper
- no scorching starvation assaults
- clearer pores and skin
👉🏼 The very best order to eat your meals is fiber. Then proteins and fat. On the finish, starch and sugar.
Order issues.
First graph: Salmon and rice collectively; Second graph: Salmon first then rice
**Meals containing Fibre (**greens)
- spinach
- mushrooms
- tomatoes
- zucchini
- artichoke
- sauerkraut
- lentils
- lettuce
Meals containing Protein
- greek yogurt
- tofu
- meat
- fish
- cheese
- protein powder
- nuts
- seeds
- eggs
Meals containing Fat
- butter
- olive oil
- avocado
- chia & flax seeds
- nut butter
Elective: Meals containing starch and sugar
- fruit
- oats
- toast
- rice
- potatoes
🍹 Drink a glass of water with a tablespoon of vinegar earlier than your meal.
💃🏼 Transfer after you eat. (as much as 70 minutes after)
This enables your muscle tissue to devour extra glucose, which might in any other case lead to a glucose spike.
🍫 A muesli bar is just not an optimum snack. Do that these snack concepts as a substitute.
Examine the glucose curve of the primary graph after consuming a muesli bar with the second graph after consuming carrots and peanut butter.
The glucose curve after consuming a muesli bar
“For a secure glucose degree, select snacks that gained’t trigger a spike.” Like carrots, cucumbers, and peanut butter.
Easy and attractive snack concepts from Glucose Revolution:
- One cup of Greek yogurt combined with some Nut butter
- A handful of child carrots with a tablespoon of hummus
- A handful of macadamia nuts and a chunk of darkish chocolate (90% cocoa)
- Apple slices with a chunk of cheese
- Bell pepper strips with guacamole dip
- Celery dipped in nut butter
- A handful of pork rind chips
- A tough boiled egg with a drizzle of chili sauce
- Calmly salted coconut chips
- Sesame crackers with a slice of cheese
🍳 Eat one thing hearty for breakfast.
Keep away from meals excessive in starch and sugar, like cornflakes, bagels and porridge. Devour your carbs with different high-protein or high-fat meals.
Costume your fruit with high-protein and high-fat meals
