It makes you want to eat more. Your brain, sensing the abrupt drop-off, sends
out a message: “Hey, eat something that will raise blood sugar fast!” You feel
this as a craving to scarf down a snack, preferably a sweet one, ASAP. That may
prop you up for a bit, but if you choose junk, the cycle starts all over again.
Another dose of simple sugars goes through the same process you just read
about—more energy highs and lows, more fat storage, more potential for
damaged arteries. It’s mayhem, folks.
You know these effects inherently because you feel them. Research backs up
your experience with proof that criminal foods are related to bad moods, high
stress, fatigue, and more. Much of that is caused by the dips and spikes in your
blood sugar, yes. But there’s another reason: When you fill your stomach with
foods that fail you, you’re not leaving room for foods that fix you, energizing
and healing your body throughout the day.
Meals as Medicine
You just met a powerful foe, capable of crossing many of your biological wires.
The result: damaged arteries, increased inflammation, added fat, ugh, ugh, ugh.
Now let’s envision a more heroic meal. Many foods could fit the bill, but let’s
pick from the vast superfood menu a juicy piece of grilled chicken covered in,
say, a peppery salsa or a mango relish. Sidekicks include a big-as-you-want
serving of your favourite vegetable brushed with some olive oil and dotted with
garlic, as well as a handful of baked sweet potato chips. Ooh, and there’s a slice
of avocado dressed with a squirt of lemon and a dash of red chilli flakes nestled
onto your dish. The meal is packed with a bounty of flavours, satisfying
portions, and vital nutrients.
The whole shebang would come in at around 416 calories, by the way. We’ll
call our hero the Hearty Healer. It works by calming all kinds of body chaos and
maintaining biological equilibrium. How?
It slows digestion. The Hearty Healer contains nutrients that take longer to
break down, which helps you avoid hunger highs and lows. For example, the
nice hit of fibre in the sweet potatoes and vegetables takes longer to empty out of
your stomach than foods made with simple sugars. That keeps you feeling full,
which means you’ll be less likely to overeat (and thus less likely to flood your
bloodstream with extra glucose). And since none of the Hearty Healer foods is