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Natalie Hayward
@nathalie_hayward

38,524 followers

This is the one thing that you should do to feel your best - balance your blood sugar levels. Benefits: - stable energy levels - healthy skin - hormonal balance - improved body composition (less body fat) - decreased inflammation markers - improved sleep - increased productivity - more energy 1. Eat a savoury breakfast rich in protein, fibre a little healthy fat and complex carbs: the first thing you eat, will set you up for the day ahead. Eating savoury food at breakfast will help to curb sugar cravings later in the day and prevent the afternoon energy crash. A savoury breakfast is a great way to ensure the glucose curve stays as flat as possible. 2. Eat your vegetables first: according to @theglucosegoddess (a biochemist who has researched this topic extensively) the order in which you eat your food is very important; by starting with fibrous veg you buffer the acceleration of glucose absorption. You should then eat your protein, fats and lastly your carbohydrates. 3. Build muscle: while not strictly related to nutrition, the more muscle you have, the more space you have for the storage of glucose, this will lessen the impact of consume a glucose rich food, in turn, helping to keep those blood sugar levels balanced. 4. Add protein and healthy fats if you plan on having a carbohydrate snack such as a few almonds before@you eat some berries. 5. Have 1tbsp of vinegar (such as ACV) in a little water before your meal. Studies have shown that the acetic acid slows gastric emptying (the rate at which it enters your small intestine) as well as the improvement of glucose uptake by muscles. This results in an up to 30% reduction of glucose uptake. Pretty cool! That means if you had a little vinegar before a chocolate brownie is would reduce the glucose spike by up to 30% (reference to study below). Drop a ❤️ in the comments if you found this useful. (Heitor O Santos et al. Clin Nutr ESPEN. 2019 Aug.) #nutrition #glucose #healthyfood #biohack #biohacking #fatloss #menopause #bloodsugar #bloodsugarbalance #healthysnack #nutritionaltherapy #pilates #pilateslovers #getlean #instagood #london #bordeaux