Blood sugar swings are a common side effect of a modern diet high in processed foods. Feeling lethargic shortly after the meal, then hungry again and experiencing energy downfalls throughout the day are the signs of blood glucose spikes. Neglected over the years, those imbalances can lead to chronic diseases, such as diabetes, obesity or dementia.

After the meal, glucose enters the bloodstream, while the hormone insulin facilitates its uptake into the cells of our body. An excess of glucose (30 mg/dl in non-diabetics) results in oversecretion of insulin, which in turn increases the synthesis of fat tissue. If becoming a regular habit, this can reduce insulin sensitivity with time as well as increase the amount of accumulated fat tissue.

The plethora of evidence now suggests that glucose imbalances and insulin spikes not only significantly increase the level of inflammation in your body, but also affect the quality of your mood, sleep, and fertility and increase the risk of getting cardiovascular disease.

Glucose management is an important consideration for people, who are already diagnosed with metabolic diseases, such as diabetes or polycystic ovarian syndrome. Insulin plays a vital role in the hormones orchestra and even simple health interventions, like the food order, can drastically improve wellbeing.

Graphs A and B demonstrate different blood glucose level patterns as a result of a different order of food consumption. Option B, which is a healthier glucose pattern, is attainable with certain simple rules you can follow to significantly improve your glucose health:

1. Base your meal around proteins, fibre and healthy fats. More whole foods, less processed foods.
2. Make your first meal of the day savoury.
3. Order of your food intake matters - fibre and protein as a starter, then carbs and sweets.
4. Make study/work breaks throughout the day for a quick dance or an evening stroll.

References:

1. Tsalamandris S, Antonopoulos AS, Oikonomou E, et al. The Role of Inflammation in Diabetes: Current Concepts and Future Perspectives. Eur Cardiol. 2019;14(1):50-59.
2. Shukla AP, Iliescu RG, Thomas CE, et al. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015;38(7):e98-e99.
3. Hall H, Perelman D, Breschi A, et al. Glucotypes reveal new patterns of glucose dysregulation. PLoS Biol. 2018.16(7): e2005143.
4. Moghaddam, E., Vogt, J. and Wolever, T. The Effects of Fat and Protein on Glycemic Responses in Nondiabetic Humans Vary with Waist Circumference, Fasting Plasma Insulin, and Dietary Fiber Intake. The Journal of Nutrition. 2006; 136(10): 2506-2511.
5. Chang C., Francois M, Little, J. Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability. The American Journal of Clinical Nutrition. 2009; 109(5): 1302-1309.