• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Family Nutrition Expert

  • Home
  • About
    • Testimonials
    • TV, Radio & Press
  • Services
    • Private Nutrition Consultations
      • Online Clinic
      • Consultation Packages
      • Children’s Nutrition
      • Clinical Tests
    • Yoga and Breathwork
    • Online Courses
    • Mentor
    • Recommendations
  • Blog
  • Recipes
  • Contact
    • Terms of Use

How to get off the sugar rollercoaster this new year!

29th December 2020 By Catherine

…. one handful of protein at a time!

Having worked with over a thousand clients in my one to one clinic in the past decade, there’s one thing I know that can make a dramatic difference to most people’s health and wellbeing, really quickly.  

The blood sugar rollercoaster is one of the most common dietary issues I see.  It can:

  • Deplete you of energy
  • Make it more difficult to manage stress
  • Cause mood swings
  • Contribute to hormonal problems
  • Cause digestive discomfort 
  • Make you hold weight around the tummy
  • Affect your brain power

So many people have blood sugar imbalances, not just those who have diabetes or are at risk of developing it.  

In this post, I’m going to share with you the simplest yet most effective advice I give my groups and one to one clients… so that you can start putting it into practice today.  This advice focuses around a simple strategy to help balance your blood sugar, that you can start using right now and see results in a matter of days. 

Blood sugar rollercoaster

The Blood Sugar joy ride…. here’s why you need to get off it!

  1. When you constantly reach for those sugary and carb laden snacks and meals, your blood levels shoot up too quickly.
  2. High levels of sugar cause your body to produce large amounts of insulin to get the sugar out of your blood stream
  3. The sugar is delivered to your muscles for energy that in most cases you don’t need… while the rest is whisked to the liver ready to be converted to fat…and stored in your fat cells. (That’s why when our blood sugar is imbalanced we tend to hold more fat around our tummies).
  4. This flood of insulin causes your blood sugar to drop far too quickly… which sounds alarm bells to the brain. 
  5. Hormones that increase your appetite are produced (the irony being that you have eaten recently)
  6. The body also produces cortisol, the stress hormone (just what you need now right?) that breaks down muscle tissue, suppresses immunity and increases fat storage.  It also affects cognitive function as it primes you for fight or flight. 
  7. More stress into your “stress bucket” … that for many of you is already over flowing!
  8. The cycle begins again… because despite your recent snack you reach again for a sugary treat…and you go back to number 1.
almonds - source of vegetarian and vegan protein

What can you do?

A very simple tip that is easy to remember and easy to carry out daily…  include a handful of protein with every meal and if you must snack, base it around protein.

Why protein?  Because as a macronutrient it is released and broken down nice and slowly, providing a slow-releasing form of energy.  This helps to keep your blood sugar levels much more balanced, and in turn your energy more consistent.  

How can I include more healthy protein? 

Protein is found in meat, fish, eggs, dairy but also many plant foods such as hummus and other pulses, quinoa, nuts, seeds and tofu.  Some simple ways to include more protein include: 

  • Add a handful of flaked almonds to your morning cereal or a dollop of plain yoghurt
  • Make sure you have enough protein with lunch – a palm size portion of chicken, fish or pulses
  • If you’re snacking, choose nut based snacks or make your own flapjacks with nuts and seeds
  • Other great snacks include veggie sticks and hummus or an apple with a handful of almonds. 
super healthy snacks

On my recipe pages, you’ll find many slow releasing protein packed recipes.  One of my favourites are my Protein Packed Peanut Butter Flapjacks – perfect for the whole family.  

Related posts:

3 Top Tips for Looking Younger and Living Longer!

Seedy apricot flapjack recipe

Sleep, are you getting enough?

New for 2017: Nutrition Coaching Packages

Filed Under: Blog, Featured, Low Energy, Stress, Sugar Detox, Weight loss Tagged With: blood sugar balance, sugar addict, sugar crash, sugar rollercoaster

Primary Sidebar

Low carb lunches
weight loss group

Categories

  • Adrenal Fatigue
  • Childrens Health
  • Clinical Testing
  • Digestive Problems
  • Healthy Cooking Tips
  • Hormones
  • IBS
  • Low Energy
  • Men's Health
  • Plant Based Eating
  • Recipes & Meal Ideas
  • Shattered Mums
  • Skin
  • Sleep
  • Stress
  • Sugar Detox
  • Weight loss
  • Yoga and Breath
https://thefamilynutritionexpert.com/private-nutrition-consultations/

Before Footer

Footer

  • Facebook
  • Instagram
  • Twitter
  • YouTube

Copyright © 2025 · Catherine Jeans - The Family Nutrition Expert · All Rights Reserved ·

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT