Just a couple of years ago, blood sugar was something you only really bothered about if you were living with diabetes. In recent times, however, blood glucose has become a huge wellness area in its own right. Instagram is full of ‘blood sugar hacks’ and graphs suggest a single croissant is going to ruin our day, unless it’s paired with a glass of full-fat milk.

We’ve shared plenty of expert advice on how glucose spikes are a normal part of how our bodies work, and why there’s no need to stress out about regular peaks and troughs. Unless you have diabetes, are at risk of developing it or live with a metabolic condition like PCOS, blood sugar isn’t something you need to overthink. But anyone who has felt that all-too-familiar 3pm slump in energy will know that huge sugar dips can have an impact on our concentration, energy and ability to focus on those post-lunch presentations. 

One of the people leading the charge for better knowledge about the way in which blood sugar can impact day-to-day function is Zoe’s Dr Tim Spector. As well as being a gut guru, the epidemiologist has spent the past few months looking at the way in which certain food pairings help or hinder blood glucose balance. You’ve probably seen people walking around with the bright yellow Zoe stickers plastered on their arms, hiding their continuous glucose monitors. So, who better to talk us through the tiny tweaks that can make a big difference to concentration and overall health?

Tip 1: Check in on your mood

It sounds simpler than it is, but try to be more mindful about how what you eat makes you feel. We’re not just talking about bloating or immediate satisfaction; this is about happiness and energy. “When people have high spikes and then dips, they’re more likely to experience low mood and a decrease in energy, which can directly impact their ability to concentrate and stay focused,” says Dr Spector.

When it comes to monitoring blood glucose, the fancy gadgets are optional. “If you feel rubbish three hours after breakfast, even without a glucose monitor you know there might be something wrong with your breakfast,” says Dr Spector. It might mean adding nut butter to your porridge to slow down the release of energy, or switching from a smoothie to a savoury dish that keeps you fuller and more satisfied for longer.

Tip 2: Your ‘glucose rollercoaster’ foods could surprise you

When the mid-morning or post-lunch lethargy kicks in, the obvious response is to reach for a quick tasty pick-me-up. But that snack could be making the situation worse. Be open to the fact that the foods impacting your blood glucose might not be the ones you expected.

“Something surprising like a vegetable pizza might not spike your blood sugar as much as you’d expect, while something seemingly healthy like porridge could cause a significant spike,” says Dr Spector. In other words, there are no ‘good’ or ‘bad’ foods, and what may seem like the better option might not work as effectively for you. The only way to find out is to experiment and avoid casting any foods aside. 

Tip 3: You and your favourite influencer have different gut compositions

We’ve all been guilty of taking the word of our go-to health pros as gospel. But before you start chasing every meal with apple cider vinegar or loading up on a Shrek-coloured superfood because some Instagrammer is doing it, remember that our guts are all different, and that the unique composition of our microbiome is going to effect us in different ways

“Everyone is different. Just because something worked for someone else doesn’t mean it will work for you. It’s important to listen to your body and understand how it reacts to different foods,” says Dr Spector.

We’re starting to learn more about how nutrition impacts each of us in unique ways and, again, the best way to get to know your own body is to experiment and work out what feels best. 

Tip 4: Blood sugar is just one small bit of the overall puzzle

Our bodies are super-complex and if we just focus on something like sugar, we’re only looking at one piece of the human-sized jigsaw that is our health. If you have diabetes or are at risk of getting it, you might be advised by your GP to avoid certain foods. But if you’re otherwise healthy, cutting out whole food groups for fear of spiking glucose can cause more harm than good. 

Like everything in wellness, it’s all about moderation. “If you’re just obsessed with sugar, it’s the same reductionism in nutrition we’ve had for the last 40 years,” Dr Spector warns. “You need to have a holistic approach – consider not just blood sugar, but also blood fats and gut health.”

So, where does this leave us? Dr Spector is perhaps most famous these days for promoting the 30 plants a week goal – and it’ll come as no surprise to learn that he’s a keen advocate for adding to your diet, not subtracting things from it. “The benefit is in diversity and a holistic approach. If you only focus on sugar, you could end up reducing your range of foods and missing out on the benefits of a varied diet.” 

Images: Getty