Nutritionist Kirsi Englund from Terveystalo said in our story that a very typical reason for throwing blood sugar is found in the wrong kind of meal rhythm.
If eating in the morning is too scarce, a drop in blood sugar can cause sweet moods, and eating can become uncontrollable towards the evening.
Blood sugar stays steady and there will be no wolf hunger if about half of the day’s energy needs are met at breakfast and lunch.
For breakfast, Englund recommended porridge or bread, as well as yogurt, egg or nuts.
Lunch should provide 500 to 600 kilocalories of energy.
About half of the meal should be vegetables, a quarter a source of protein, and a quarter a source of carbohydrate.
Napping makes blood sugar cut back and forth
Regular meal rhythms also include breaks in eating.
Constant snacking of snacks should be avoided, as it makes blood sugar cut back and forth, and snacks should not be replaced with energy drinks, for example.
“Energy drinks raise blood sugar momentarily, but it drops down really fast and then a new stimulant is needed again,” Englund said.
Throwing blood sugar levels cause cravings for sweets
If you struggle with a tenacious craving for sweets, the problem can be fixed when you get your blood sugar under control.
Non-fiction writer and nutritionist Pirjo Saarnia said in his recent book The Great Food Scam - 25 Nutrition Claims That Are Not True (WSOY) that sweet craving is mainly the result of too long meal intervals and throwing blood sugar levels.
Read more: Did you think there was no effect on your sweet cravings?
A nutritionist will tell you how to get rid of it amazingly fast
Saarnia was also told to take care of breakfast, because if it is too scarce or completely missed, an overdose can easily be taken at lunch.
- By noon, the blood sugar level has dropped low, and after too much lunch, it rises too high for a while.
This often causes fatigue and very soon also a craving for sweets.
Studies show that the protein in lunch is very important for enduring the rest of the day.
- If the amount of protein in lunch is too low, it will have a detrimental effect on postprandial blood sugar levels.
Avoid the typical late night problem
The typical problem at the end of the evening is too long a meal interval, which causes your blood sugar level to drop too low again - resulting in uncontrolled eating and cravings for sweets.
Sarnia reminded that the phenomenon can be effectively prevented by eating a sensible snack in the afternoon, even if you do not yet feel hungry.
- If the feeling of hunger is already clear, then you are usually already late for a steady blood sugar level.
This will keep your blood sugar level
Eat a decent breakfast as well as lunch.
Half of the energy needs of the day should be obtained before the afternoon, so just yogurt in the morning and a salad or soup lunch are not enough.
Make sure you eat regularly so that the intervals between meals do not stretch too long.
A suitable meal interval is 3-4 hours.
Too long a meal interval causes hunger, which leads to uncontrolled eating and refueling with unhealthy carbohydrates.
Blood sugar can also drop if the previous meal or snack contained fast carbohydrates such as sugars or starch.
So choose fiber and protein-rich snacks.
Reserve healthy snacks in the fridge, workplace or on a trip, such as curd, yogurt and muesli, bread, nuts, dried fruit or other fibrous food.
This will avoid resorting to sweet kiosk delicacies.
Avoid snacking, as snacking causes blood sugar to cut up and down.
Ensure adequate sleep.
Lack of sleep causes a stress-like condition that increases the amount of hunger hormone and causes you to stick to carbohydrate-rich foods.
Avoid long-term stress as it reduces the quality of sleep and increases the risk of eating as well as weight gain.
Stress and fatigue lead to poor food choices.
For some, it causes anorexia, which pays off later as uncontrolled eating.
Do regular exercise.
Exercise doesn’t have to be tearing or heavy.
For example, an hour of walking or Nordic walking or swimming works well.
Don’t quench your hunger with energy drinks as they raise blood sugar and invigorate only momentarily.
Source: Nutritionist Kirsi Englund.