To stabilize your blood sugar and optimize your vitality, adopt three simple habits: start your day with a protein-rich breakfast, walk for a few minutes after meals to help your muscles take up energy, and never consume carbohydrates on their own (pair them with fiber or protein, or start your meals with vegetables).

noli's read

The impact of light physical activity after meals is very well established: a meta-analysis published in 2022 in Sports Medicine demonstrates that a simple walk of a few minutes after eating effectively reduces energy fluctuations and post-meal glucose spikes. Regarding the order of foods, randomized clinical trials (RCT) conducted by Dr. Alpana Shukla at Cornell University confirm that consuming vegetables or protein first slows the assimilation of carbohydrates, which helps stabilize vitality. Similarly, clinical studies published in The American Journal of Clinical Nutrition support that a protein-rich breakfast improves satiety and regulates the energy response during subsequent meals of the day. The image of a "protective mesh" created by fiber in the intestine is, however, a highly simplified metaphor for the role of soluble fiber, which in reality slows gastric emptying. Furthermore, for individuals who are fit and metabolically healthy, systematically smoothing out every slight glucose fluctuation after a meal is not an absolute necessity for day-to-day well-being. Nevertheless, these three simple habits rely on robust scientific foundations and offer excellent tools for optimizing energy without frustration.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023
6. 6Morton RW, Murphy KT, McKellar SR, et al. 2018
7. 7Leidy HJ, Clifton PM, Astrup A, et al. 2015