5 ways to balance glucose for more energy, according to a nutritionist
Insulin is the hormone that is responsible for managing glucose in the blood. It also plays a central role in fat storage. “When we have more glucose than we need, insulin helps convert it into fat for storage,” explains Quintas. The problem arises when we develop insulin resistance – or, put another way, when our body cells become less sensitive to this hormone and, therefore, we are unable to treat high levels of glucose.
5 ways to manage insulin and energy
To achieve balance, Quintas offers a “insulin control diet”, which she said leads to better health, because it benefits many ways, including helping to reduce fatigue after meals, hunger between meals and those around our body to effectively use the fat stored as a source of energy. In addition, control of our insulin can help us maintain muscle mass, stabilize our blood sugar and improve our digestive health as well as reduce LDL (bad) and stabilize our liver profile, reduce our risk of foie gras. Here are his five tips to balance glucose –
1. eat carbohydrates with proteins
“When we consume carbohydrates alone, especially if they have a high glycemic load, such as rice, pasta or potato, they cause a rapid increase in blood sugar, leading to a peak of insulin,” explains Quintas. “This peak not only promotes metabolic imbalances, but can also cause an energy crisis.” To prevent this from happening, it recommends adding proteins to stimulate glucagon secretion, a hormone that thwarts the effects of insulin and helps maintain the more stable glucose level.
2. Avoid liquid carbohydrates
The juices, sodas and smoothies can cause insulin peaks. “Because they are in liquid form, the stomach does not need to work hard to treat them, which means that sugar quickly reaches blood circulation,” explains Quintas. “This sudden increase in glucose causes a peak of insulin which, as we have already mentioned, promotes the accumulation of fat and can generate hunger shortly after.”
3. Eat all three at four o’clock
“Maintaining a constant energy supply thanks to small frequent meals is essential to avoid insulin tips and maintain active metabolism,” explains Quintas. She maintains that if we let more time spend, our body can start using muscle mass as a source of energy instead of fat, lowering basal metabolism and causing a rebound effect. So be sure to have a healthy snack and in the afternoon, because “it will help us arrive less hungry for our main dishes”.
4. Eat in the hour following the alarm clock
Quintas warns that after a long fast night, our glucose stores are low, which means that we have to eat to keep the body: “If we do not eat little time after awakening, our body could start using muscle mass as a source of energy.” She advises to eat in the morning, even if it is only a little yogurt or a coffee with milk: “After a few hours, you can have a bigger breakfast. This will help our metabolism get the batteries without forcing a large meal at the first thing. »»
5. Do not train on an empty stomach
Some swear by the advantages of working on an empty stomach, but Quintas says that it is an error – not only because of the rare reserves of the morning glycogen, but also because it increases the risk of injury by using muscle mass as a source of energy. “A small part of the carbohydrates and proteins before the exercise ensures greater energy availability and protects muscle mass,” she says.
This story appeared for the first time on Vogue.com
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