Craving refined carb - sugar?

You have 4 hormones that raise blood sugar - and only 1 that lowers it.

The effects of insulin resistance is profoundly devastating on your health.  It is time to start eating so your cells remain receptive to glucose.

1.  Eliminate refined carbohydrate products - switch to whole grains.

2. Eliminate/reduce sugar - when sugar is required, try rapadura (Indian rich mineral sugar) and half the quantity.  Have one sweet treat, just a little, so you don't feel deprived.  Mine is 70-80% dark chocolate late afternoon or after dinner.

3. Eat plenty of fibre, fruit and vegetables.  Go easy on the high glycemic fruits if you have insulin resistance.  

4. Incorporate high quality fats (oily fish, nuts & seeds, almond butter on oat cakes, traditional Greek feta in a Greek salad with black olives).  These will help reduce sugar cravings.

5. Shop and be prepared so you reach for an apple, oatcakes and almond butter with a handful of nuts over the processed and sugary foods.

Deborah McTaggart is a registered nutritionist practising in Barnes, South West London, and global via Zoom. She works with corporate nutrition and individuals on healthy eating, with a special interest in Men's Health, Shift Work Health, Travel Health and Avoiding Jet Lag. Contact me here for further information on nutrition plans.