One of the keys to good energy levels and reducing your risk of diabetes is to have good blood sugar control. Follow these tips, taken from our seminar How to Have Great Energy All Day and you should soon feel a difference:
- Don’t skip meals or allow yourself to get too hungry. A mid morning and mid afternoon snack will stave off the hunger hormones that lead you to binge on carbohydrate-rich foods.
- Eat lean protein with every meal, even snacks. Protein is digested slowly and can slow down carbohydrate break-down, leading to steady glucose levels in the body. Foods that are rich in protein include meat, fish, eggs, dairy, nuts, seeds, soya, beans and pulses. If you choose fruit as a snack ensure that you eat it with a handful of nuts or seeds (protein).
- Avoid added sugar (cakes, biscuits, sweets, sugary drinks) and refined and processed carbohydrates such as white bread, ready meals, pasta sauces, and concentrated fruit juice. Read the ingredients labels.
- Eat more complex carbohydrates and whole foods such as vegetables, beans and pulses, oats, quinoa, rye breads.
- Reduce and replace the stimulants in your diet e.g. coffee, tea, chocolate, cola, energy drinks, alcohol, smoking.
- Improve your insulin sensitivity. This can be helped by exercise, fasting for 12 hours overnight, and getting a good nights sleep. Cinnamon, green tea, turmeric, rye, porridge, nuts and seeds have all been shown to improve insulin sensitivity.
Quick and Nutritious Meal Suggestions
- Porridge with berries, nuts and seeds
- Low carb Granola (Lizzis)
- Yoghurt with fresh fruit, nuts and seeds
- Cooked breakfast such as poached eggs, mushrooms, tomato, lean grilled bacon
- Scrambled eggs on wholemeal toast
- Smoothie with fruit, yoghurt and seeds
- Wholemeal bread with nut butter
- Wraps with a protein filling (tuna, red kidney beans and salad)
- Salads with beans, fish, chicken, cheese
- Omelette with salad
- Soups with beans or chicken
- Chicken with broccoli, carrots and sweet potato mash
- Mushroom fritatta with asparagus and grilled tomatoes
- Stir fries with chicken, prawn, or tofu
- Baked salmon fillets with roasted veg
- Chicken and vegetable curry with brown rice and quinoa
- Nuts and seeds with fruit
- Carrots and celery sticks with hummus
- Oatcakes with nut butter