Weight Loss - Blood Sugar Balance is Key

A vibrant and nutritious bowl featuring grilled tofu, edamame, tomatoes, corn, cucumbers, purple cabbage, and boiled eggs, offering a balanced mix of protein, healthy fats, and fibre. Perfect for a wholesome meal.

Successful and sustained weight loss depends on many factors such as planning and portions but it doesn't need to depend on will power, if you get your blood sugar balanced.

Achieving and maintaining successful weight loss involves various factors like planning and portion control, but it doesn't have to rely on willpower if you balance your blood sugar.

When we eat foods that spike our blood sugar, it is often followed with a crash that can make us a feel shaky, angry, confused or craving sugar. This is because our muscles and brains are dependent on a steady supply of glucose for fuel.

So where does glucose come from and which foods cause a sugar spike?

Carbohydrates are converted into glucose, this includes grains and vegetables and refined sugar. Fruit is converted to fructose, and milk sugar becomes lactose. These are all different types of sugars, but the type of carbohydrate and how much it has changed from it's original source, will impact the rate at which is is converted to glucose, fructose or lactose.

Any foods that have had the fibre removed such as white pasta, white rice, white bread and cakes and biscuits made with white flour and refined sugar, will spike our blood sugar. Fructose can also affect this, especially if we have too much fructose too quickly, as in juices and smoothies. The flesh and fibre of whole fruits slows down the release of fructose, so it is better to eat whole pieces of fruit, rather than drink your fruits.

When fat is removed from dairy products like skimmed milk or low-fat yogurts, the remaining milk sugar can raise blood sugar levels significantly, as the absence of fat means energy is released more quickly.

Therefore to balance our blood sugar, we need high fibre grains such as wholewheat bread, pasta and rice. We need full fat dairy and whole fruits, and to reduce cakes and biscuits and swap for lower sugar treats such as 85% dark chocolate or whole fruit salads.

But there's more we can do to improve glucose levels, and that is add in protein and good fats. When we add meat, fish, eggs, tofu or pulses to our grains and vegetables and potatoes, it takes longer to break down and digest and so the glucose spike is reduced. When we also add in good fat such as extra virgin olive oil, real butter, avocados and seeds we further support slow glucose release.

When our blood sugar is balanced in this way, willpower isn't an issue. This balance allows our bodies to function optimally, leading to a more stable mood and increased energy levels throughout the day. As a result, we don't experience the intense cravings for sugar or the overwhelming desperation for carbohydrates that often plague those with unstable blood sugar levels. When our blood sugar is stable, we are able to make mindful choices regarding our diet, finding it significantly easier to say no to sugary foods and snacks that are typically high in refined sugars and low in nutritional value. This newfound ability to resist temptation is not merely a matter of willpower; it is a physiological response to having a well-regulated metabolic state.

When our bodies are not in a constant state of fluctuation between high and low blood sugar, we can experience reduced hunger pangs and fewer emotional eating episodes. This stability fosters a sense of control over our eating habits, allowing us to focus on nourishing our bodies with wholesome foods that provide sustained energy rather than quick fixes that lead to crashes.

Moreover, the implications of balanced blood sugar extend beyond just weight management and diabetes prevention. It can lead to improved cognitive function, enhanced physical performance, and a lower risk of developing chronic diseases. By prioritizing a diet rich in whole foods, fibre, and healthy fats while minimizing processed sugars and refined carbohydrates, we can create a sustainable lifestyle that not only promotes weight loss but also contributes to overall well-being, fostering a healthier relationship with food and supporting long-term health goals.