One of the biggest game changers in helping me reduce my sugar cravings was having balanced blood sugar.
This essentially means reducing big spikes and big crashes. We want the blood sugar to only gently rise after a meal (or not at all), and gently come back down to baseline. This helps us have reduced cravings, better energy levels, better sleep, better skin, better hormone balance, and so much more.
These are some of my favorite hacks for reducing blood glucose spikes:
1 Have a tbsp of ACV (in some water) before meals. Add cinnamon for a better taste!
2 Eat fat, protein (& fiber in the form of green veggies if not carnivore) before carbs at meals. This will slow the glucose response.
3 Avoid eating a big amount of protein with no fat as this may convert to glucose and spike your sugar! This includes lean protein (like chicken breast) and protein powders.
4 Get some movement in after eating carbs to burn the glucose off as energy You can go for a walk, do a workout, etc....
I posted this graphic ages ago and I got a lot of heat because people were upset to hear this information.
When I saw @glucosegoddess’ CGM graph of the kombucha, it confirmed what I had been saying all along so I wanted to share this again.
Store bought kombucha has a ton of sugar because most of them add fruit juices after fermentation.
I remember when GTs kombucha used to only have 1tsp of sugar per bottle and now I can’t find any with fewer than 4 tsp per bottle!
Thanks to @glucosegoddess for subjecting your body to such a sugar bomb to get this very eye-opening glucose graph.
Not only did her sugar spike more than 30 mg/dL after drinking the kombucha (which is inflammatory), it also caused a big spike of insulin which lowered the glucose below baseline, putting her in what I call, “The Craving Zone”.
When the blood sugar is going down like in that graph, a person might experience cravings, anxiety, irritability, headaches, hunger, brain fog,...
You shouldn’t have to eat every few hours to keep your blood sugar from crashing!
If you do, you are likely stuck in a sugar-burning mode where your body cannot efficiently burn fat for fuel.
When you can’t burn fat for fuel, you’re chained to sugar and carbs. Since sugar and carbs spike insulin, the insulin ends up storing the sugar leaving you once again with low blood sugar and a need for more sugar and carbs!
This is the blood sugar roller coaster. It is often due to insulin resistance, and a combination of low adrenal function and mineral deficiency.
Diet-wise, I constantly hear people talking about “eating more protein” if your blood sugar always crashes.
Yes, protein is important but what’s being left out of the conversation is FAT!!! You need fat to stabilize your blood sugar.
Too much protein, especially lean protein, converts to sugar so if your blood sugar is always crashing and you’re eating a chicken breast and vegetables,...