Energy and Blood Sugar Levels

The secret of maintaining high energy throughout the day is not just eating a balanced diet, but also choosing the right foods to keep your blood sugar steady.

The main fuel for the body is carbohydrate which comes in 2 forms:

• Fast-releasing as in sugar, honey and most refined foods
• Slow releasing as in whole grains or vegetables or fruits

Fast-releasing carbohydrates raise blood glucose quickly and thus tend to produce a sudden burst of energy followed by a slump whereas slow-releasing carbohydrates lead to gradual rises in blood glucose and therefore provide a more sustained energy.

In the past, scientists thought that all starches (e.g. potatoes, pasta, bread) were slow-releasing and all sugars (added to foods and naturally present in fruit and vegetables) fast releasing. However, recent research shows that differences in the composition of carbohydrates mean a number of starchy foods, such as shredded wheat, potatoes and white bread, can actually raise blood sugar as fast or faster than some high-sugar foods (for example, chocolate).

The most accurate way of measuring how rapidly carbohydrate foods boost blood glucose is a zero-to-100 scale known as the glycaemic index (GI). In general, foods with a low glycaemic index are much better for achieving long-lasting energy, as they raise blood sugar smoothly and slowly. The low-GI foods are fruits (but not bananas), pasta, baked beans, pulses, lentils, bread containing whole grains, porridge, yoghurt and milk.

Foods such as cakes, biscuits, chocolate have a very high glycaemic index, causing a rapid energy boost followed by a dip. Avoid eating these foods too often and do not rely on stimulants such as strong coffee, alcohol, energy drinks or cola.

Another important factor in keeping up energy levels is eating regularly. Evidence suggests that eating little and often can make it easier to maintain a healthy weight (provided you don't increase your calorie intake overall). Consuming regular small amounts of starchy carbohydrate foods also helps deal with the depressive and pre-menstrual symptoms that can sap your energy - particularly mood swings, irritability and cravings caused by yo-yoing blood sugar levels.

Check your blood sugar levels

If you answer 'yes' to more than 4 of the questions below, there is a strong possibility that your body is having difficulty keeping your blood sugar level even:

• Are you rarely wide awake within twenty minutes of rising?
• Do you need a cup of tea or coffee, a cigarette or something sweet to get you going in the morning?
• Do you often feel drowsy or sleepy during the day, or after meals?
• Do you fall asleep in the early evening or need naps during the day?
• Do you avoid exercise because you do not have the energy?
• Do you get dizzy or irritable if you go six hours without food?
• Is your energy level now less than it used to be?
• Do you get night sweats or frequent headaches?

Taken from Patrick Holford's "Optimum Nutrition Bible"

In addition to having low GI FACTORS the following foods have many other important nutrients:

LENTILS

Green and brown lentils supply excellent quantities of iron, magnesium and B vitamins. They also contain selenium, an antioxidant mineral thought to lower cancer risk and prevent depression. Lentils raise blood sugar levels slowly for sustained energy. More information

PUMPERNICKEL BREAD

This whole rye bread is the best for giving sustained boost because it has a low glycaemic index. A good source of B vitamins which help release energy from foods.

SWEET POTATO

Sweet potatoes have a longer-lasting effect on energy levels than normal potatoes because they have a lower glycaemic index. They're also a good source of betacarotene.

QUINOA

A superb source of carbohydrate energy and vegetarian protein. It's rich in vitamins, minerals and essential fatty acids - required for healthy skin and hormone production. Use it like rice.  More information

SPINACH

Provides excellent amounts of iron and folic acid, which help to prevent anaemia. Spinach is also high in two carotenoids called lutein and zeaxanthin, which seem to prevent cataracts and other eye diseases associated with ageing.

SEAWEEDS

There are many varieties such as nori, wakame and dulse contain masses of iodine, essential for the health of the thyroid gland which controls metabolic rate.

APPLES

Contain calcium, magnesium, phosphorous, vitamin C , betacarotene and pectin. They can help to relieve constipation and help reduce cholesterol and remove toxins.

CHERRIES

Have one of the lowest GI of all fruits. They contain calcium, phosphorus and vitamin C. Consumption can help relieve headaches.