Using the large muscles in your legs will lower blood sugar as your body uses the sugar to fuel the exercise.
If you still want to do something to minimise the blood sugar spike then after the meal go for a 10 minute brisk walk. Your body knows what to do and if you are taking care of your Macro Management most of the time, it’s no big deal to have a non-managed meal once in a while. What can you do? First, don’t worry too much about this happening occasionally. Sometimes it will be impossible to have an Obligatory Salad, veggie starter or vinegar before your meal. Ok, so you can’t do any of the other blood sugar management techniques? No problem, I still have one last tip for you. Eat a small salad or some vegetables before your meal. That means a slower rise in your blood sugar. The fibre in the salad slows down how quickly digested the carbs are. It’s no coincidence that the Swiss are among the healthiest people on the planet if they eat a salad before every meal. You get olive oil and vinegar to add as you like. It’s a small bowl of salad with no dressing. The name Obligatory Salad started as a joke because in Switzerland, where I live, you get a salad as an appetiser in many restaurants. How on earth can you eat the carbs last? Don’t worry, there are a couple of things you can do to slow down the impact of the carbs on your blood glucose. Both have the carbs and protein/fat together. You’re invited to a friend’s house and they are serving a pasta dish or a shepherd’s pie. If you do this enough, you will start to see signs of inflammation in your body. This is enough to trigger stress hormones. If you eat carbs on an empty stomach your sugar will quickly spike and then fall again really quickly. I eat 2 boiled eggs (or 1 with a couple of slices of bacon) then I eat a piece of fruit, a slice of rye bread (low glycemic index) or a small glass of fresh orange juice (around 60ml).Įating protein and fat first drastically slows down how quickly the glucose hits your bloodstream. To give you an example of my breakfast now. So how do you eat carbs in the right way so they don’t have a negative impact on your blood sugar? This is the easy bit. Your body is good at managing these carbs! Macro Management – macro priority for good blood sugar control
Whole food carbs are easily recognisable by your body and you have the right enzymes to digest them.
Eating highly refined carbs is going to quickly lead to health problems as your body struggles to deal with the junk ingredients like seed oils. This is what Macro Management is all about. How you eat the carbs is key to long term health and good blood glucose control. You don’t need to eat 300g of carbs a day, low carb (up to 100g) is ok. Carbs stimulate insulin which helps to lower inflammation causing stress hormones. It might be true that no one carb is essential for health but the entire macro of carbs sure is. You might have heard that there are no essential carbs. We need all three macros for optimum health. If you’re eating the shell, you’re doing it wrong. Some food tracker apps show carbs but the carbs are in the shell. Eggs are a good example, they only have fat and protein. Everything you eat has a mix of all three, or in some cases just two. These are just the macronutrients in food, protein, carbs and fat. You can do it too and Macro Management is the key. People who eat whatever they want, tend to eat mostly whole food with occasional treats. Technically using macro management you can eat these sometimes. When I say “whatever you want” I don’t mean highly processed, highly refined food. I am sure you know someone who can eat whatever they want but never have to worry about their weight? Well what if I told you that I can give you the secret to eating whatever you want and maintain your weight? I sound like a snake oil salesman, don’t I? Macro management is the secret to eating whatever you want, not overeating and keeping your blood sugar well controlled.
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