Why search for that healthier alternative to sugar?
Their are a range of side effects sugar indulging can cause. Many are unaware of this when they resort to an afternoon nap after overindulging in a high sugar meal.
Besides simply needing a nap, symptoms such as fatigue, irritability, brain fog or headaches often occur as well.
Maybe you’ve experienced these in the past too?
If so, these symptoms are the classic side effects of riding a treat-induced blood sugar rollercoaster. Or having a high carbohydrate meal.
This is often seen at times of festivity susch as Easter when you consume a food high in sugar, such as Easter eggs, or refined carbohydrates in the form of hot cross buns (which break down into sugar).
This sugar is absorbed into your bloodstream, increasing the level of sugar in your blood.
If the level increases too high or too fast, the body swiftly packs away the sugar into your cells so it can be stored for later when you require energy.
This rapid activity can then cause the level of sugar your blood to drop below normal, causing a blood sugar crash.
Now your blood sugar level is too low, which means there isn’t enough sugar to fuel your cells, and the symptoms of fatigue and irritability we discussed above begin to occur.
Instead, balancing your blood sugar levels provides a consistent source of energy to the body, stabilising your energy and brain function, and preventing that rollercoaster of sugar highs and lows.
Most of all, these low blood sugar levels cause your body to demand more sugar to normalise the level of sugar in your blood. This can manifest as a sugar craving, which has you eating more sugar, and hopping onto the rollercoaster to start the whole ride again!
Instead, balancing your blood sugar levels by finding those alternatives to sugar, can provide a consistent source of energy to the body, stabilising your energy and brain function, and preventing that rollercoaster of sugar highs and lows.
Additionally, balanced sugar levels go a long way towards eliminating those cravings that pop up and encourage more excessive eating.
So how do you create balanced blood sugar levels?
The answer lies in thinking about what you choose to eat!
To stay energised this, use these 4 tips to create balanced and stable blood sugar levels:
- Fill up on protein and good fats, which slow the entry of sugar into the bloodstream, preventing those big sugar highs or lows. They both help increase feelings of fullness (satiety), making your body less interested in seeking out sweet snacks in the first place. Foods high in protein include meats, seafood, nuts, seeds, eggs and legumes, and fats can also be found in meats, seafood, nuts and seeds and eggs, plus coconut, avocado and healthy oils (e.g. olive oil).
- Consume cinnamon and cacao, which help sugar move steadily from your bloodstream into your cells, stabilising your blood sugar levels.
They both make for a perfect addition to porridge, smoothies, yoghurt or baked goods. - Avoid sweet drinks such as juices, soft drinks and cordials. As they are liquids, they are rapidly taken up by your body, allowing them to quickly spike your blood sugar levels. Opt for some soda water with lime or herbal tea instead.
- Stay hydrated, as thirst can easily be confused for hunger.
There are healthy alternatives to chocolate. Here’s one of them:
Chocolate Truffles
To put some of the tips above into action, give these chocolate truffles a go. Combining protein, healthy fats and cacao, they’re healthy, sweet and blood sugar balancing all rolled into one!
Ingredients:
- 6 tbsp of BioPure protein powder (Whey, Pea or Collagen)
- ½ cup of almond meal
- 1 tbsp of coconut oil
- 2 tbsp of natural almond or peanut butter
- 2 tbsp cacao powder
- Stevia to taste
- Water
Directions:
- In a bowl, combine BioPure protein powder with the almond meal, stevia and cacao powder. Mix until combined.
- Add coconut oil and nut butter in saucepan, stirring over a low heat until melted.
- Combine oil mixture with the dry ingredients, evenly mix.
- Stir in a tablespoon of water at a time until mixture reaches a doughy consistency.
- Roll mixture into 12 even sized balls and place on a tray.
- Refrigerate for an hour before enjoying.
