The following tips may help to balance blood sugar levels thereby preventing ‘peaks and troughs’ in energy and mood:
Consume 5-6 small meals a day - That would be breakfast, snack, lunch, snack, dinner, snack. By making sure there is a constant supply of quality energy being consumed there is less chance of blood sugar levels dropping out causing the symptoms of mood swings, fatigue, the shakes, and sugar cravings
Enjoy protein with every meal and snack. Protein foods are slow release and will help keep you feeling fuller for longer. Foods that contain protein are eggs, nuts and seeds, legumes, meat chicken and fish.
Reduce highly refined foods in the diet such as convenience foods and fast food. They contain high levels of sugar, preservatives, colourings and flavourings as well as hidden sugars, salt and trans-fatty acids.
Enjoy low glycemic-index (GI) carbohydrates – the glycemic index indicates how quickly or slowly a carbohydrate breaks down in the body. A fast release carbohydrate would be sugar (glucose) compared to a piece of grainy bread, which would take much longer for the body to break down. The speed at which a carbohydrate breaks down directly relates to how much immediate energy is received from the foods we eat. Go to www.glycemicindex.com for more information and specific low GI foods to include in the diet.
Enjoy magnesium rich foods – Low magnesium status has been linked to insulin resistance. Enjoying the following magnesium-rich foods on a daily basis will give your body the building blocks it needs to use food as fuel more efficiently: almonds, cashews, soybeans, parsnips, and wholegrain cereals.