We all know that managing our blood sugar is important. In fact, we all know by now that fluctuating blood sugar isn’t only the worry of diabetics and pre diabetics, but an every man’s worry. (If you haven’t, check out our article on this with the Glucose Goddess, too).
By fueling our bodies correctly, we not only hop off that blood sugar roller coaster, but we also feel better (y’know, have that bubbly bounce) and reach for snacks and poor-quality food less. We’re fuller for longer, and our bodies are happier for it – but more on that later.
Blood sugar is a hot topic in the health world and, really, a part of the zeitgeist. And for good reason. Studies continue to show that stabilising our blood sugar by considering more thoughtfully about what we put in our mouths, how often we move our bodies, and yes, even how we minimise stress where possible is integral to our overall health. Studies also continue to show the importance of a high-protein diet in stabilising your sugars, and benefiting our long-term health. Specifically, even morning eggs have been proven to help stabilise sugars for diabetics. In other words, there’s a lot goin’ on.
In light of all the important chatter, we spoke with Dr Michael Mosley, science presenter, journalist and author of The Fast 800, on his three main tips on how to feel better, fuller and avoid the post-sugar crash. After all, we’ve got nothing but time for those types of tips.
Practice intermittent fasting
Intermittent fasting is popular in the health and wellness world. Growing scientific evidence shows a multitude of health benefits that come from practising some form of intermittent calorie restriction. Intermittent fasting has the potential to improve brain function, prevent or reverse prediabetes and put type 2 diabetes into remission, as well as improve stress resilience and reduce inflammation.
There are different types of intermittent fasting that offer varied health benefits. As well as the 5:2™ diet (where you cut your calories two days a week) there is Time Restricted Eating where you cut the hours within which you eat. If you stop eating at 8pm and don’t eat again till 8am the next morning, that is a 12 hour overnight fast, also known as 12:12. If you stop eating 3 hours before bedtime that will also improve your sleep! A popular variant of this is 14:10, where you extend your overnight fast to 14 hours.
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Follow a Mediterranean-style diet (plus ferments)
When it comes to what you are eating, the best evidence shows that you should follow a Mediterranean-style diet, while adding in some fermented foods. The proven benefits of following a Mediterranean diet include a reduced risk of heart disease and strokes, type 2 diabetes, Alzheimer’s and breast cancer, plus research shows it is great for your mental health and well-being.
A Mediterranean diet does not consist of pizza and pasta (*the sound of hearts breaking across the land*). Instead it is packed with a wide variety of fresh fruits and colourful veggies, omega-3-rich oily fish, legumes, whole grains and olive oil, which are great for gut health, reducing inflammation and boosting your mood.
Jump into meal planning
In today’s fast-paced, convenience culture, ultra-processed foods have become the norm. Whether it’s fast food or packaged foods from the grocery store, these quick food choices are ultimately going to slow you down. They are often laden with unhealthy fats, salt and sugar that will spike your blood sugar levels and cause rapid weight gain. On top of that they often contain preservatives and artificial sweeteners that can be disruptive to your gut microbiome. A few extra minutes a week, planning ahead and preparing your food, will mean sustained energy and better focus to tick off your ever-present to-do list. It can also save you money. Be sure to include plenty of healthy protein and fibre in every meal as this is going to help you feel satiated for longer and result in a greater and more sustained amount of both energy and focus.
When it comes to breakfast, although meat and fish are both great sources of protein (Michael often eats kippers for breakfast), you may prefer to opt for eggs, cottage cheese or Greek yoghurt and combine them with low-starch, fibre-rich vegetables or fruit. An omelette is one of Michael’s go-to breakfast meals, as it is quick and easy to make, plus any leftover roasted veg from the week. For an additional health bonus, fermented foods such as yoghurt, sauerkraut or kefir are a great way to boost the good bacteria in your gut microbiome.
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Michael Mosley’s top tips for getting started
If you are looking to fast-track your way to feeling your best, then these basic principles should help you get started:
- Eat a moderately low carbohydrate, whole food, Mediterranean-style diet that focuses on protein, fibre and healthy fats
- Try to avoid ultra processed foods and if you must snack go for nuts or veg sticks with hummus
- Try to stick to a 12-12 hour eating window and aim to finish eating 3 hours before bedtime
