The Digestible Guide to Controlling Energy Levels

blood sugar roller coaster

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For the purpose of this short digestible guide on controlling your energy levels I want to focus on introducing you to the concepts and foods which help you control your blood sugar and hunger response. Helping you step off the energy level roller coaster once and for all and take control of your health and wellbeing.

Food intake and blood sugar response

You may have come across Glycaemic Index of foods before. A rating system that categorises foods depending on their speed of energy release into the body.

However, you may not have come across the rating system known as Glycaemic Load (GL).

Glycaemic Load considers both the amount of energy and the speed of release

Therefore Glycaemic Load is the more accurate rating for us to use when considering how to control energy levels.

Find the Glycaemic Load of your favourite foods in the charts below…

Glycaemic Load Breads
Glycaemic Load (GL) Breads
Glycaemic Load Cereals
Glycaemic Load (GL) Cereals
Glycaemic Load Chart Dairy / Alternatives
Glycaemic Load (GL) Dairy / Alternatives
Glycaemic Load (GL) Fruits
Glycaemic Load (GL) Fruits

As the goal here is to control your blood sugar response to improve energy levels it is important to aim for Low GL options.

Food intake and hunger response

Alongside understanding how foods impact your blood sugar response it is also key that we focus on foods that help to control hunger levels too.

Increasing your protein intake has been shown through research to help improve the body’s ability to feel fuller for longer.

This is due to protein being able to increase your sensitivity to the hunger hormone known as Leptin. 

When levels of Leptin build up in the body your brain gets the message that you are full and it’s time to stop eating. Therefore, making sure you are getting enough Protein every day is important.

You can work out your specific protein requirement using the following equation.

(1.2 – 1.6g) Protein per kg of Bodyweight.

Alternatively aiming for at least 25-30g protein per meal and snack is advisable.

Get more insight into the amount of protein in different foods here.

Digestible advice to control your energy levels

  • Aim to increase intake of Low GL foods with each meal.
  • Work to reduce consumption of High GL foods throughout the day.
  • Include protein with every meal and snack.
  • Aim for 25-30g protein with each meal and snack.

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