Overweight, Tired & Cranky - What Does Glucose Have to Do With It?

As you've probably heard by now, research shows that eating five or six small, healthy meals a day is very effective for keeping your energy up, mood balanced, appetite under control and metabolism moving. In this article I'm going to explain the how and the why behind it and also how incorporating this into your daily routine can help you lose weight, increase your energy and improve your mood.

The food that we eat is converted into glucose which is our body's primary source of fuel. When our glucose levels are too high, the body produces a hormone called insulin in order to bring the level back down. When our glucose levels are too low we are fatigued, moody and our appetite increases. Eating foods that are high in starch, sugar or fat causes our glucose levels to spike far beyond the normal range thus causing our body to produce larger amounts of insulin. This large dose of insulin then drops our glucose levels into the lower than normal range and we now become tired, hungry and often cranky. Do you see the cycle? Eat the wrong foods and your glucose level increases; large amounts of insulin are released; glucose level drops to "too low"; you become tired and hungry; repeat.

It's no wonder so many can't seem to get off the weight loss, mood and energy rollercoaster. Glucose highs and lows can run and even ruin your life if not managed. So how do we keep our levels relatively balanced? Although there are several other factors that could cause our glucose levels to fluctuate, the following actions should keep you fairly balanced and will certainly help your body function at optimum levels.

1. Eat five or six small, healthy meals throughout the day (this keeps the glucose level from dropping to "too low" from not having eaten for several hours).
2. Avoid foods that are high in saturated fat (fried foods, whole dairy, oils, bacon, butter, creams).
3. Avoid starchy foods (white breads, white rice, potatoes, pasta).
4. Avoid foods high in sugar (cakes, soda, pies, candy).
5. Eat fresh, raw fruits and vegetables, whole grains, beans, dark leafy greens, nuts and lean meats.
6. Drink plenty of water (half of your body weight in ounces, e.g. if you weigh 150 lbs. you should drink at least 75 oz. of water a day).
7. Exercise.

Exercise is the best method of improving your health, in any capacity, though it may cause your glucose levels to decrease depending on the length, duration and exertion rate of your workout. It is recommended that you eat a small amount of good carbs (oats, whole cereals, fruits) about 30 minutes prior to your workout to keep you balanced.

Eating many small, healthy meals a day will stabilize your glucose levels and allow the rest of your body to function properly, bringing your metabolism back up to par. Additionally, the tendency to overeat will be thwarted if low glucose levels are avoided.

There is quite a bit more detail to the body-food-glucose conversion process, however this should give you a general understanding of how and why eating several small, healthy meals a day works to improve mood, increase energy and significantly aid in weight loss. Give it a try and see for yourself.

*If you are diabetic or suffer from any other medical condition, please consult your physician before making any changes to your diet and/or exercise routine.