Do you experience those late afternoon energy crashes?
You've probably guessed it has something to do with your blood sugar, right?
Have you heard of the blood sugar roller coaster or blood sugar swings?
No?
Great! Let me explain so you can become the boss of your blood sugar.
Every carbohydrate you eat - every piece of bread, pasta, bagel, cake, cookie, muffin, fruit, vegetable, bean, or grain - ends up as glucose (sugar) in your blood. Glucose is one of your body's main ingredients for energy.
There are two types of carbohydrates: simple and complex.
Today, we're going to focus on simple carbs. These are the bread, pasta, bagel, cake, cookie, french fries, and muffins (+ many more) and are called simple because they are more quickly absorbed into the bloodstream.
This quick absorption causes a rapid increase in blood sugar levels, followed by a drop.
This drop is where your afternoon energy crash comes into play!
The drop is what leads to your increased hunger and cravings.
Ok, let's hop on the roller coaster to really experience how it works...are you ready?
In the morning when you wake up your blood sugar is typically more level.
Breakfast includes coffee maybe OJ, a muffin, or possibly your favorite breakfast sandwich.
Ok, get ready, and hold on...because the roller coaster (blood sugar) is about to take off and quickly go up!
This spike is from the heavily loaded simple carb breakfast.
The roller coaster (blood sugar) has gone too high for your body's comfort and the fire department (your pancreas) has been called! They've been sent an emergency alert to respond and get the blood sugar lowered quickly.
Thank god the pancreas came to the rescue!
The pancreas releases insulin into the bloodstream to get the roller coaster (blood sugar) lowered. However, because the fire department (pancreas) was worried about the spike, it sent in a large amount of insulin and caused your blood sugar to drop too low.
During this drop is when you start feeling sleepy and the cravings begin... Your body needs energy and your brain knows exactly what will give you a quick boost of energy...you're exactly right, a SIMPLE CARB.
And guess what? You got it, you're back on the roller coaster.
The problem comes when you're on the roller coaster each and every day all day long and your pancreas, insulin, and other important organs and functions cannot keep up with this ride...
The blood sugar roller coaster or swings don't just affect those with diabetes. They affect us all.
They affect our hormones
Our weight
Our moods
Leave us susceptible to chronic diseases like:
Heart disease
Metabolic syndrome (high blood pressure, high blood sugar, excess body fat around the waist, abnormal cholesterol)
Nutrient deficiencies
Gut health issues
So, how do we get off this roller coaster ride?
First and foremost, you have to become aware that you may be on it.
If your diet consists of a lot of simple carbs, your body is experiencing this roller coaster ride. And of course, some people experience it differently than others...
I won't tell you to stop eating simple carbs because we all know the saying, "what we resist, persists." If you are told to stop eating simple carbs, this is exactly when you want more and more, right?
Is it more healthful to eat a more heavily loaded complex carb diet, yes. However, start by tuning into how you feel before and after you eat.
Use the tip from last week...give yourself a gap of time between when the craving happens and the action you take to reach for the thing that will satisfy your craving. Ask yourself what it is you REALLY want right now.
If it's the cookie, awesome. Eat it slowly, and enjoy every bite. If it's a smoothie, awesome. Drink it slowly and enjoy every sip. If it's to connect with a loved one, awesome. Make arrangements to allow yourself to connect.
Start here. That's it. You don't have to stop eating your favorite muffin, bagel, or cookie, just tune in and notice.
Keep practicing. And over time, you will become the boss of your blood sugar.
I offer a program to help you create a customized nutritional wellness plan to help you become the boss of your health. If you are interested or know someone who might be, don't hesitate to contact me to see if it would be a good fit.
I am on this journey with you and I look forward to connecting.
With so much love,
XO Deana
A once-trained police officer now turned trained certified nutritionist, health/life coach, and personal trainer. I am a master-in-training in being a space for myself to learn and grow and know the absolute truth of who I am so I can contribute to others on their journey. I am whole, healthy, abundant, loving, and free…and, so are you. I forget this sometimes and that’s perfectly okay. I get to remember and forget and remember for the rest of my life…
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Healthful Tip
One small tip to help balance your blood sugar is to drink water.
In the morning before you have your cup o joe, drink a glass of water. In the afternoon before you have your later afternoon cookie or cup o joe, drink a glass of water. You may not notice the effects, but this will slow down the absorption and your body appreciates this!
We (our Soul) have been provided our own unique beautiful body to live as a human on Earth today. It is our responsibility to care for this magnificent machine as long as we live.