It is an important indicator of health and well-being, it provides valuable information about our metabolism and is responsible for food cravings and cravings: blood sugar. By understanding what influences it and how it works, you can keep it under control. In this article you will learn how you can promote healthy blood sugar and how our Wholey products affect your blood glucose levels.
What is blood sugar?
Blood sugar describes how much glucose is dissolved in the blood. Glucose molecules are simple sugar molecules that serve as the body's main source of energy. If we consume glucose or sugar through food, the blood sugar level rises. The glucose is then transported to all cells in the body via the blood and converted into energy there.
While in healthy people insulin is automatically released into the blood to lower blood sugar levels after a meal, this process is impaired in diabetics.
That's why it's important to measure blood sugar levels
Blood sugar is a measure of the concentration of glucose levels in the blood, and irregular blood sugar levels can cause health problems. Measuring blood sugar can play an important role in diagnosing and treating diseases such as diabetes. Blood sugar concentration is measured by testing a small amount of blood for glucose levels using a blood glucose meter. Another option for measuring is a sensor that measures the peaks and troughs of glucose levels just under the skin.
Short-term vs. Long-term value
When it comes to blood sugar, a distinction is made between short-term and long-term values. Short-term blood glucose is a measurement of blood sugar levels taken in the period after a meal. Long-term blood sugar, on the other hand, is measured over a longer period of time, usually over 3 months, and is an important indicator in the treatment of diabetes.
reference values
The blood sugar level is subject to constant fluctuations and it is completely normal for the sugar level to rise and be slightly elevated after eating. The normal values for the short-term blood sugar level are around 60 - 100 mg / dl in the fasting state (before a meal) and between 90 - 140 mg / dl after a meal.
What happens when blood sugar is high?
In the short term, a sharp rise in blood sugar levels can make you feel tired, moody, and prone to food cravings.
You're probably familiar with this: After a large, carbohydrate-rich meal, you feel tired, sluggish and full, but the small, sweet hunger soon returns - even though you can't actually be hungry again yet. The reason for these cravings is the blood sugar level, which rose quickly after eating, but then fell just as quickly afterwards. Another consequence of this blood sugar roller coaster ride can be a lack of concentration.
In the long term, an imbalance in blood sugar levels can lead to weight gain, cardiovascular problems, increased susceptibility to diabetes and thus more serious health problems.
Is a low blood sugar better?
A blood sugar level that is too low can also have a negative impact on your health and well-being. When blood sugar levels are too low, the brain cannot work properly and symptoms such as headaches, weakness, sweating, nausea, tremors, confusion, difficulty concentrating and even loss of consciousness occur.
That's why it's important to always keep your blood sugar level within the normal range.
This is how diet affects blood sugar levels
The blood sugar level depends on a variety of factors and can therefore sometimes rise or fall more quickly and sometimes more slowly. These factors include: diet, exercise, genetics and microbiome.
Certain foods cause our blood sugar to spike and crash. This can cause us to soon feel hungry again, have cravings and be tired.
Since food is the immediate trigger for a spike in blood sugar levels, it's no surprise that diet is one of the best ways to work on a flat blood sugar curve.
To maintain healthy blood sugar levels, you should eat a balanced diet with sufficient amounts of fiber, protein, and healthy fats and a limited amount of refined carbohydrates and sugars.
Blood sugar curve: The ups and downs of blood sugar levels
The course of blood sugar levels over a certain period of time can be displayed as a blood sugar curve in a graphic. The graph usually shows the concentration of blood sugar before, during and after a meal. Typically, the graph shows a rise in blood sugar after eating, followed by a fall until the next meal.
An ideal blood sugar curve should rise moderately after a meal and then slowly fall again - without high spikes.
The importance of breakfast on blood sugar levels
Your breakfast determines how you'll feel throughout the day: it can help boost your energy and prevent cravings - but it can also do the exact opposite and send your blood sugar on a rollercoaster ride.
That's why it's especially important what we eat as our first meal in the morning. When putting together your breakfast, make sure you combine complex carbohydrates with healthy fats and proteins.
This is how a breakfast with Wholey affects your blood sugar
We wanted to know exactly: What influence do our products have on blood sugar levels? We carried out measurements in cooperation with Hello Inside . The continuous blood glucose monitor (CGM) is connected to the Hello Inside app and visualizes the body's reaction during and after eating.
Porridge
Porridge is a healthy and filling breakfast - but it can really raise your blood sugar levels. If you combine your porridge with other foods, it will have a gentler effect on your blood sugar rise. For example, mix a teaspoon of nut butter into your porridge, top it with plant-based yoghurt and seeds, and avoid using refined sugar when sweetening.
Smoothie Bowls
We love our smoothie bowls and the fresh vitamin boost they give us. However, the fruit also contains a lot of fructose - a disaccharide that can be quickly absorbed into the blood. But that doesn't mean you have to miss out on the colorful bowl in the morning: just mix some yogurt or nut butter into your smoothie bowl to sneak more protein and fat into your bowl.
Snacks
Eating snacks between breakfast and lunch, even if they are considered healthy, can cause your blood sugar levels to rise quickly and drop rapidly after a short burst of energy. The glucose spike and subsequent drop in blood sugar levels make you unfocused and tired - the opposite of what snacks are supposed to do.
Combine healthy fats with protein in your snacks to ensure you get through the day with plenty of energy. That doesn't mean you have to forego taste: unlike other sweet spreads, our Wholey Sh*t nut butter is naturally sweetened and has more protein and fiber due to the high nut content. This prevents your blood sugar from rising and falling too quickly - and keeps you full for longer.
Use the puree as a spread on rice cakes or create your favorite snack. Homemade energy balls, for example, deliver a great chocolaty taste and the right balance of nutrients.
Are carbs bad for blood sugar levels?
A little theory: Carbohydrates are one of the three macronutrients alongside protein and fat and the body needs them to generate energy. They are made of carbon, hydrogen and oxygen and are found in most of the foods we eat.
For most people, carbohydrates serve as the main source of energy. The reason is very simple: the end product of carbohydrate digestion, glucose (simple sugar), can be easily utilized by the cells.
Do all carbohydrates have a bad effect on blood sugar levels? No – fortunately not! However, there are some carbs that are cheaper and less cheap.
There are different types of carbohydrates:
Sugar - simple carbohydrates: Sugars such as glucose, fructose, sucrose, lactose or dextrose are the simplest forms of carbohydrates found in foods. They are easily and quickly digested, resulting in increased absorption and a sharp and sudden increase in blood sugar levels.
Sources of natural and added sugar include table sugar, honey, jaggery, fruits, milk and processed foods such as sweets, chocolate, baked goods, juices or sodas.
Starch - complex carbohydrates: Long-chain compounds that are made up of several smaller sugar molecules are called complex carbohydrates. They take longer to be digested. Examples of starchy foods include vegetables such as peas, corn and potatoes, rice, legumes, beans, bananas and dried fruits such as figs, peaches, apricots etc.
Fiber: Fiber comes from plant sources such as fruits, vegetables, beans, legumes, whole grains and is a type of carbohydrate that is not fully digested in the intestines. This means that only a smaller amount of glucose is released into the bloodstream - at a slower and more stable pace.
Fiber takes longer to digest than starches or simple carbohydrates and can absorb water and swell. This keeps you feeling full longer.
4 Tips for Stable Blood Sugar
Blood sugar rollercoaster rides don't have to be there. Luckily, there are some simple tips and tricks that can help stabilize blood sugar levels.
- Cover you carbs: Combine your carbohydrates with protein, healthy fats and fiber
- Exercise after eating: Even a short walk is enough
- Pay attention to the order: first the fiber, then proteins and fats and lastly carbohydrates
- Snack smart: Some fruit or a smoothie with nut butter and yogurt are a good choice if you want something sweet
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