Blood Sugar Balance

• Blood sugar balance introduction

Perfect diet for humans

• Real food experts agree on: fresh, unprocessed, chemical-free & local foods

Imagine This

• After 30 days, experience full energy, mental clarity, stable mood, good concentration, and no cravings
• Benefits include looking good, being at a desired weight, having toned muscles, youthful physical and mental state

Link between Carbohydrates and Sugar

• Carbohydrate-containing foods are digested into glucose
• Glucose is the main fuel source for the brain
• When carbohydrates are consumed, blood glucose levels increase

Impact of Different Foods on Blood Sugar

• Proteins found in fish, lean meat, eggs, nuts, seeds, beans, and pulses do not negatively impact blood sugar levels
• Fats do not contribute to the Glycemic Load
• Mono and polyunsaturated fats: nuts, seeds, oily fish, avocado, and olives
• Saturated fats: fatty meat and full-fat dairy products
• Carbohydrates: bread, rice, pasta, potatoes, cake, sweets, chocolate, vegetables + fruit
• Carbohydrates can have a big impact on blood sugar

Rollercoaster Effect

• Fluctuations in blood glucose levels lead to fat storage
• Maintaining stable blood sugar levels helps with fat burning
• High blood sugar causes damage to arteries and insulin release
• Low blood sugar leads to tiredness, low mood, poor concentration, and cortisol release

Food Ground Rules: Balanced Plate

• 25% Protein: Fish, eggs, dairy, poultry, beef, nuts, seeds, lentils, tofu, and miso
• 50% Vegetables: All green vegetables, tomatoes, peppers, mushrooms, etc
• 25% Carbohydrates: Potatoes, parsnips, carrots, butternut, pasta, rice, millet, and quinoa

BSB Starting points

• Eat three meals a day
• Include Protein with Every Meal
• Be selective when choosing carbs

Balance

• Consider TRE, Time Restricted Eating
• Incorporate extended fasts periodically

Food IN and Food OUT

• Food IN: whole unprocessed foods, oats, beans, lentils, foods high in essential fats, fish, seeds, their oils, and colorful range of vegetables
• Food OUT: sugar and fast-releasing carbohydrates, processed vegetable oils, and hydrogenated fats

Tips to regulate blood sugar

• Get to know the difference between slow, medium, and fast release carbohydrates

Unlimited Vegetables

• Vegetables: Broccoli, spinach, kale, runner beans, peas, courgettes, cabbage, sprouts
• Onions, garlic, tomatoes, mushrooms, lettuce, watercress, alfalfa, cucumber, celery
• Peppers, fennel, mange tout, asparagus, aubergine, bean sprouts, endive, radish, rocket, spring onions, tenderstem

Simple Guide to Blood Sugar Balancing Breakfasts

• Cereal: Porridge/homemade granola/overnight oats
• Toast: Wholemeal bread, rye bread, nut butter or marmite without jams
• Yogurt: Plain bio live yogurt with low GL fruit and nuts/seeds
• Fruit: Slow-release fruit and protein such as nuts/seeds
• Cooked: Eggs, tomatoes, halloumi, mushrooms, and avocado/spinach
• On the Run: Smoothie with nuts/seeds

Simple Guide to Blood Sugar Balancing Lunches and Dinners

• Salads: Use a mix of vegetables with tuna, salmon, avocado, cheese, eggs, or chickpeas
• Ready Meals: Choose ready meals without starchy carbs and add green vegetables or a side salad
• Sandwiches: Use whole-grain or rye bread, pita, oatcakes, or wraps with chicken, tuna, or avocado
• Carbohydrates: Non-starchy vegetables and whole-grain pasta, rice, new potatoes, squash, chickpeas can fill half your plate

Blood Sugar Balancing Snacks

• Options Include: A piece of fruit with nuts and seeds, apple and nut butter, oat cakes and hummus, cottage cheese with berries, or olives

Drinks

• Drink 8 glasses of water a day and unlimited herbal tea
• Limit caffeinated and alcoholic drinks

Weeks 1 & 2

• Plan meals for the week
• Eat regularly
• Select the right type and quantity of carbs
• Consume 1 tbsp of seeds daily
• Reduce wheat intake by replacing with oats or rye bread
• Minimize processed foods and sugar
• Consume 8 glasses of water
• Limit alcohol
• Keep a food diary

Fruit Comparisons

• Prioritize fruits with better portion sizes of berries, cherries, grapefruit, pear, melon, peach, apricot, orange, plum, apple, kiwi, pineapple/mango, grapes, banana
• Consume raisins in moderation

Starchy Carb comparison

• Pumpkin: 185g per serving
• Carrot: 160g per large carrot
• Quinoa: 65g per 2 handfuls
• Beetroot: 110g per large
• Pearl barley/ whole wheat Pasta: 40g per 1 handful
• White Pasta: 35g per 1 small handful
• Brown Basmati: 40g per 1 handful
• White Rice/Cous Cous: 25g per 1 small handful
• Broad Beans: 30g per 1 small handful
• Corn on the Cob/Baked Potato: 60g per half a cob, half a potato
• French Fries: 50g per 3 fries

Substitutes For Starchy Carbohydrates

• Cauliflower rice: Alternative for rice or couscous
• Cauliflower mash: Alternative for mashed potato
• Courgetti: Alternative for roast potato
• Aubergine (eggplant) slices: Alternative for spaghetti
• Large mushroom: Alternative for lasagna
• Large lettuce leaf: Alternative for bread

Bread Portion sizes:

• Choose the options that have the lowest blood sugar impact and the largest portion sizes, such as oatcakes, sourdough, wholemeal, rye bread

Cereal Portion sizes

• Porridge (whole oats) 90g 1 v. large bowl, Granola/Muesli (low carb) 845g 1 large bowl, All Bran 30g 1 small bowl, Granola / Muesli (regular) 20g 1 v. small bowl, Raisin Bran / Bran Flakes 15g 1 v.v. small bowl, Weetabix / Shredded Wheat 15g 1 biscuit, Special K 15g 1 v.v. small bowl, Cheerios: 10g for 1 v. small handful

Alcohol

• Opt for low-sugar options
• Vodka, soda, and fresh lime
• Vodka & tomato juice
• A small glass of wine
• Half a pint of beer
• Avoid cider and high-sugar mixers

Sweeteners

• Use alternatives in small amounts
• Xylitol, Stevia, date syrup, maple syrup, coconut

Introduction to blood sugar balance, the impact of food, and benefits of a balanced diet. Includes the link between carbohydrates and sugar, and the impact of different foods on blood sugar. Covers proteins, fats, and carbohydrates.