LOOK AFTER YOUR LEVELS
The right foods provide a natural energy boost without causing unwanted swings in your blood sugar or energy levels. A Mediterranean-style diet of fresh fruit and vegetables, pulses, fish, lean meats, olive oil and garlic is one of the healthiest ways to eat.
✔ AIM TO REDUCE YOUR INTAKE OF SUGARY FOODS such as biscuits, cakes, doughnuts and sweet desserts.
✔ LIMIT YOUR INTAKE OF STARCHY
FOODS such as potatoes, rice, bread and pasta. Brown versions are better than white as these are less refined and contain some fibre to help slow the breakdown and absorption of dietary carbohydrates.
✔ REDUCE PROCESSED FOODS
A wholefood diet provides fibre plus vitamins and minerals such as chromium and magnesium, which help to improve the way your body processes sugar.
✔ ALTHOUGH MANY FRUITS ARE SWEET, they contain a type of sugar (fructose) that has minimal impact on blood glucose levels.
Watch dried fruits such as apricots, dates and figs, which are dehydrated and contain relatively concentrated amounts of fruit sugars, as it is easy to consume a lot of them.
✔ MUNCH A HANDFUL OF NUTS AND
SEEDS EVERY DAY as they are rich sources of protein, magnesium, selenium and healthy fats. Almonds, brazils, pecans, pistachios, pumpkin seeds and walnuts are all great choices. Their oils are beneficial, too. Use olive oil or extra virgin coconut oil for cooking and extra virgin olive oil, walnut oil or almond oil in salad dressings.
✔ EAT LITTLE AND OFTEN. Having several small meals a day is better than the traditional three widely spaced meals. Grazing rather than gorging helps to
maintain good blood sugar levels.
✔ REGULAR EXERCISE IS KEY to help burn off excess sugar as energy – but don’t overdo it, and if you are unfit, build up your level of exercise slowly.