Flatten that blood sugar curve!

As we struggle together in full force this year to flatten the curve, this term has never been more on our minds than in these challenging times. But flatten the curve also applies to another aspect of our health, namely keeping our blood sugar stable. We like to take a closer look at this, why it is so important to monitor that stability and to keep that curve as flat as possible.

What is that blood sugar and why does it need to remain stable?

Just a little bit of theory! Carbohydrates are our primary source of energy and we need them to function. But it is important to choose the right one, because one carbohydrate is definitely not the other.

Our bodies convert the carbohydrates we eat into glucose, which is then absorbed into our blood and turned into blood sugar. This is stored in our body as a source of energy. In order for our cells to use this source of energy, our body must produce insulin. It takes a lot of energy from our body (especially the pancreas) to make insulin. So when we eat a lot of simple carbohydrates or fast sugars, our body has to make a lot of insulin to try to eliminate this high amount of glucose in our blood. If the amounts are too high, our pancreas cannot produce enough insulin at once and so the glucose cannot arrive in our cells. The result is an increase in the amount of glucose in our blood and a sharp rise in blood sugar levels.

High spikes, are always accompanied by low lows. After that sharp rise in our blood sugar, the amount of glucose then drops sharply, even below the "normal" level. This is accompanied by hunger pangs, loss of concentration and moodiness. In short, a general "bleh" feeling.

By choosing foods that keep the curve flat, you avoid those constant extreme fluctuations and the accompanying energy dips. Which gives you more energy in the short term and makes you feel more comfortable in your own skin. And, more importantly, can help prevent the very unpleasant long-term consequences for your body.

With a flat curve, energy supply is much more stable and better distributed. A flat curve ensures that the body is not stressed as much.

Refined sugars and how not to flatten the curve

It has long been known that refined sugars are not good for us, but what exactly are refined sugars?

To put it briefly, refined sugars are processed in a factory so that they are "purified" and only white sugar remains. The original product (usually juice from sugar beets) is stripped of all fiber, minerals and vitamins.

Our bodies process all sugars (including natural ones) the same way. So even with natural sugars, enjoyment in moderation is still the order of the day.

The big difference between refined sugars and natural sugars lies in the fact that refined sugars are stripped of all useful nutrients and are therefore "empty" calories.

Our bodies must employ many minerals and vitamins to process refined sugars. The production of the necessary insulin to process them, as already mentioned, also requires a lot of energy from our body.

By always reaching for products with refined sugars and thus constantly causing your blood sugar levels to rise and fall sharply, you are in fact preying on your body.

In the long run, constant high spikes in blood sugar can have nasty health consequences, such as damage to blood vessels, high blood pressure and an increased risk of cardiovascular disease, fatigue and all sorts of chronic conditions.

Glycemic index! Whut?

But how can you recognize foods high in sugars?

The glycemic index can be a tool, but it doesn't actually say everything either.

The glycemic index is the measure that indicates how quickly carbohydrates are digested in our intestines to be absorbed into the blood as glucose. It gives an indication of how quickly blood sugar levels rise as a result of eating carbohydrates.

However, not all foods with a high glycemic index necessarily give you high spikes and low troughs in your blood sugar, and thus can still help you keep that curve stable!

Quality above all

Above all, it is the whole picture of foods and carbohydrates that matters. Take oats or dried fruits, for example. These have a high glycemic index. Because they also contain many good substances, such as dietary fiber, vitamins and minerals, they are absorbed more slowly in the body and their impact on the curve of your blood sugar is limited.

Therefore, it is important to see the glycemic index in its full context. Foods with a high glycemic index are not necessarily bad and to be avoided provided they are of high quality and therefore also contain enough good substances that are indispensable for your body.

Get to work on that curve

Flattening the curve has never been more important, both in the larger context and for your own health! Because healthy people, are happier people. And mental toughness is nice these days, right!

Choose foods and snacks that keep your blood sugar wonderfully stable. In the short term, you will feel more energetic throughout the day, be able to concentrate better and have fewer mood swings (so your fellow man will thank you too!).

In the long run, you will invest in your health and arm yourself better against cardiovascular diseases and all kinds of chronic disorders.

JustBite is happy to help you on your way with our carefully selected snacks and information on healthy snacking!