Reduce the intake of starchy foods
Ok, so this may sound a bit obvious, but this is the place to start. For breakfast, go for a good source of protein such as eggs, smoked salmon, or kippers. Ditch the cereal most days, and when you do choose cereal, opt for porridge as oats have a low glycaemic response. Lunches should be built around a good protein source, vegetables and salads. One of our lunch staples is a salmon salad with a bit of feta, and an olive oil based dressing. The evening meal is one where you can afford to have a bit of carbohydrate, as the carbs help the brain to take up the amino acid tryptophan, which helps us sleep. This doesn’t mean having a bowl of pasta or a jacket spud for your dinner. Instead, go for choices such as roasted squash or sweet potato.
Maybe add some quinoa, bulgur wheat or brown rice to your meal. These are very low GI options, however, we recommend you have a very small portion (no more than 1/4 of your plate)
When you have carbohydrates, also have some protein and fat
This is one of the real keys to buffering the effects of the carbohydrates on blood sugar as much as possible. Both protein and fat really slow down the digestion of a meal, meaning that available sugar will be released slowly and blood sugar will be drip fed.
This is really easy in practice. You could have poached egg and avocado on toast, or maybe a piece of grilled fish with roasted sweet potato and some buttered greens. Pretty straightforward.
By making these simple changes, you prevent the blood sugar roller coaster that, aside from making you feel rubbish, can completely destroy your long-term health. From damaging your cardiovascular system to causing long-term insulin resistance.