Why Controlling Glucose Spikes is Crucial for weight loss?

Maintaining healthy blood sugar levels plays a pivotal role in weight management

and cardiovascular health. Whether you have diabetes or not, understanding the

connection between blood sugar and weight loss is essential. Here is why:

• Insulin and Glucagon: These hormones work together to regulate blood sugar.

  Insulin promotes energy storage, while glucagon mobilises energy. When

  blood sugar is well-regulated your body is more likely to use stored fat for

  energy, supporting weight loss goals.
  

• Low-Glycemic Diet: Minimising spikes in blood sugar and insulin levels is

  crucial. A low-Glycemic diet achieves this by emphasising foods that have a

  gradual impact on the blood sugar. It is particularly beneficial for those with

  type 2 diabetes or at risk of developing it.
  

• Metabolic health: Good metabolic health increases insulin sensitivity, making

  is easier for cells to absorb glucose from bloodstream. This reduces the

  likelihood of excess glucose being as fat. Personalised care plan and lifestyle changes play a vital role in managing blood

  sugar, promoting weight loss, and supporting cardiovascular health.

  
  

Here are some effective strategies for managing blood sugar spikes:

• Balanced Diet: meaning including a variety of foods in daily food intake.

  Consume a wide range of foods, including fruits, vegetables and starchy

  options like pasta, potatoes, and rice -opting for Low-Glycaemic options that

  are going to be discussed is preferred. Limit sugar, Saturated fats and salt to

  minimum. Avoid skipping meals, especially if you take medications that can

  cause low blood sugar (hypos).

• Consuming carbohydrates with healthy fats or protein for example eating a

  piece of bread with avocado and boiled egg or eating a bowl of salad with any

  type of vinegar before a high carbohydrate meal is a way to bring the glucose

  spike under control.

• Consult a dietitian, if changing your diet feels challenging, seek support from a

  dietitian.

• Physical activity: Aim for 150 minutes of moderate activities per week. You

  can start with 60-90 minutes and gradually build it up. Activities as simple as

  brisk walking, climbing stairs, or vigorous housework can help lower blood

  sugar.

• Weight management: losing eight if you are overweight, improve insulin

  sensitivity and reduces blood sugar levels. Some evidence suggests that

  short-term low-calorie diets ( 800-1200 calories a day) can lead to significant

  weight loss and even remission of type 2 diabetes. However, consult a

  healthcare professional before attempting such a diet.

A low glycaemic diet focuses on minimising blood sugar spikes after eating. It ranks

foods based on their glycaemic index (GI), which measures their impact on blood

sugar levels. Here are what you need to know regarding low GI food:

Glycemic Index (GI): This system classifies carb-containing foods by their effect on blood sugar. It ranks food from low (55 or fewer) to high (70 or more) based on how quickly they raise blood sugar levels. Low-GI foods are preferred because they cause slower rise in blood sugar.

What to eat:

• High protein food such as lean meat, Fish and Tofu

• Dairy products: Milk, Natural yoghurt, and unsweetened soy milk (opt for lower fat options)

• Vegetables: Broccoli, green peas, leafy greens

• Low sugar fruits: apples, oranges, blueberries

• Whole grains: opt for coarse oatmeal, meaning the oat that have been chopped into tow or three pinheads-size pieces not completely grind.

• Legume and beans: Chickpeas, Lentils, Kidney beans.

• What to avoid: High-GI foods that cause rapid blood sugar spikes, processed

• sugars, refined grains, and sugary snacks.

Remember, a low glycemic diet supports overall health by promoting stable blood

sugar levels and aiding weight management.

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