Eat your sweets & stay healthy

Do you want to enjoy desserts without harming your health?

Let's be honest: We all love sweets. But when we look at our waistline in the mirror, we often start dieting and give up sweets. But do we really need to do this?

Controlling blood glucose levels is key to improving well-being and preventing metabolic disorders. When we're hungry, our brain craves quick carbohydrates, such as chocolate bars, buns, and pastries.

This is a natural instinct, but it can worsen blood sugar imbalance. Sharp glucose spikes harm the body, causing fatigue, mood swings, and even an increased risk of chronic diseases. To avoid sharp spikes, you need to make conscious food choices.

The right order for eating meals: 

1. Start with a salad - fiber helps reduce carbohydrate absorption speed. 

2. Add animal protein, which provides long-lasting satiety. 

3. Finish with complex carbohydrates - they release glucose slowly, stabilizing blood sugar levels. 

4. Now, you can move on to your favorite dessert.

But of course, this doesn't mean your favorite dessert can be a big cake eaten in one sitting. :)

Using this knowledge, you can enjoy desserts without harming your health and metabolism.

Our gut microbiome composition also strongly influences our metabolism. Good microbiome diversity equals improved metabolism.

The best way to diversify the microbiome is through food:

40 different vegetables, fruits, berries, and spices per week can work wonders: 

• Plant foods contain fiber that feeds beneficial bacteria (like Lachnospiraceae, Roseburia). These bacteria produce short-chain fatty acids (SCFAs) that strengthen the intestinal barrier, reduce inflammation, and support immunity. 

• Polyphenols in fruits and vegetables promote the growth of bacteria that suppress pathogens, prevent inflammation, and protect cells from metabolic stress.

Using animal protein and fat sources will help vegetables meet all our body's needs: 

• Animal products contain vitamins and minerals, such as B12, iron (in heme form), zinc, and omega-3 fatty acids, which the body absorbs more easily. 

• Some microbiome bacteria, like Ruminococcus torques, help break down animal proteins and maintain energy metabolism. 

• Animal proteins contain all essential amino acids, important for tissue repair, immunity, and hormonal balance.

• Animal products are the best sources of fat-soluble Vitamins A, D, E, and K, which are crucial for our health.

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We have another powerful tool to control glucose - physical activity. 

Research confirms: that regular exercise improves insulin sensitivity, lowers blood glucose, and helps prevent type 2 diabetes.

Even small daily activity can significantly reduce insulin resistance risk and improve metabolic health.

Aerobic exercises (walking, running, cycling, swimming) lower blood glucose, increase insulin sensitivity and reduce inflammation. Strength training helps build muscle mass, which actively uses glucose, reducing its excess in the blood. High-intensity interval training (HIIT) improves metabolism and helps lower sugar levels in a short time. Breaking up sedentary activity – even 3-5 minute breaks during the day lower after-meal glucose levels.

Key data: 

• 150 minutes of moderate activity weekly (or 75 minutes of intense) reduces diabetes risk by 58%. 5-10% weight loss combined with physical activity lowers glycated hemoglobin (HbA1c) by 0.2-1%. 

• Research showed iron supplementation (100 mg/day for 3 months) significantly reduced HbA1c among non-diabetic patients with iron deficiency anemia. The initial average HbA1c was 7.4. After supplementation, it dropped to 6.2%. 

• Physical activity after meals works better for glucose control than fasting workouts.

Morning or evening workouts? 

Some studies show evening workouts might have a greater effect on glucose control, but regularity matters most.

When to exercise: before or after eating? 

The best option is after meals, especially if you eat carbohydrates. This helps avoid sharp blood sugar spikes.

How can the effects of a sedentary lifestyle be minimized? 

The simple habit of standing up and moving every 30-60 minutes lowers glucose levels and improves insulin sensitivity.

Physical activity is a weight loss tool and an important factor in maintaining a healthy metabolism and glucose control. Include movement in your daily life and find convenient activity formats - your body will thank you!

From our archive:

Missed this gem? Discover the health benefits of natural sugar substitutes:

🐇 Carbs: 5 keys heal your gut

🐇 Try 1 treat - burn calories

🐇 Stop your inflammation

Warm regards,
Kos and Helen.