Avoid blood glucose spikes

Your body uses blood glucose to regulate its energy levels. When you break the energy in food down, it enters your system as glucose. If there's too much coming in at once, your body stores it for later use.

Be carb conscious

Reduce the highly refined starch-based foods in your diet. They may taste savoury but the starch breaks down to sugar rapidly inside your body.

Slow your carbohydrate absorption
Eat protein or fat before the carb-based food no your plate to slow down absorption and prevent rapid spikes in blood glucose.

Don't drink sugar and other carbs

Sugary drinks are easy to spot (maybe not easy to give up!) but there are hidden carbohydrates in many drinks that can cause rapid increases in blood glucose and insulin levels.

Eat earlier in the evening

Our bodies don't deal with carbs well in the evening. Consuming your last meal earlier in the day can help improve glucose metabolism. It will also reduce the likelihood of high blood glucose levels that lead to more fat storage.

Add fibre to your meals

Incorporate high-fibre foods like vegetables, legumes, and whole grains, as fibre slows the digestion of the food that causes spikes and helps maintain stable blood glucose levels.

Don't scoff, don't graze

Pay attention to your eating habits by chewing thoroughly, eating slowly, and savouring your food. This can help regulate portion sizes and prevent overeating. Eating constantly is also likely to raise your average glucose levels.

Walk or move after meals

Engage in light physical activity, such as walking, after eating to help your muscles use glucose more effectively. Doing some housework or taking a short walk will help.