Should you ‘hack’ your blood sugar for better boardroom performance?
Monash Corporate Education
Partnering with industry to co-design customised learning solutions.
Whether you’ve seen headlines about glucose spikes or noticed an uptick in people wearing little white squares on their arms, you’ve probably heard about blood sugar and the potential benefits of optimising it. Understanding and managing blood sugar has always been vital for people with diabetes and some other medical conditions, but it has also become a trend within the general population thanks to the marketing of wearable technology like blood glucose monitors. So, can ‘hacking’ your blood sugar lead to better cognitive function and professional performance?
What is blood sugar and how does nutrition impact it?
Blood sugar, or blood glucose, is the primary source of energy for your body’s cells. In particular, cognitive functions such as thinking, memory and learning are closely linked to blood sugar and how efficiently the brain uses it as fuel. Not enough sugar and the brain can’t produce its chemical messengers – neurotransmitters – involved in all bodily functions; too much sugar and memory, perception and attention can be impacted.
Blood sugar is derived from the foods you eat, particularly carbohydrates, which are broken down into glucose during digestion. When you eat a meal, especially one containing carbohydrates, it’s normal to have a temporary spike in blood sugar levels before your body releases insulin to lower them. But different foods create different spikes. The glycemic index (GI) is a measurement system that ranks foods according to their impact on your blood sugar levels; low GI foods are digested more slowly, causing a slower and smaller increase in blood sugar levels.
Simple carbohydrates, like those found in sugary snacks, can cause rapid blood sugar spikes and crashes, leading to fluctuations in energy and mood. On the other hand, complex carbohydrates, such as wholegrains and vegetables, provide a more sustained release of glucose, promoting stable energy levels. Understanding how to create meals that support stable blood sugar levels is crucial for maintaining optimal performance throughout the day. It involves choosing a balance of carbohydrates, proteins and fats, as well as incorporating fibre-rich foods to slow the absorption of glucose into the bloodstream.
However, there are instances where strategically consuming high-carb meals, such as before a workout, can provide a quick source of fuel for your muscles without causing an excessive spike in blood sugar levels. Research has also shown that consuming fast-acting carbohydrates during exercise can enhance performance without significantly impacting blood sugar levels. This is due to the body’s increased sensitivity to insulin during physical activity, allowing for more efficient glucose uptake by muscle cells.
What’s the deal with spikes and should we be ‘food sequencing’?
About 30 to 60 minutes after eating a carbohydrate you’ll experience a spike in blood sugar. There are various factors that determine how high and how long that spike lasts; these range from whether you ate something alongside the carb, to your body’s ability to produce and use insulin. ‘Food sequencing’ posits that eating different types of food in a strategic order can influence your blood sugar and overall health, for better or worse. This approach aims to optimise the body’s response to carbohydrates, fats and proteins, thereby minimising spikes and crashes in blood sugar levels. Typically, proponents suggest starting a meal with non-starchy vegetables, followed by lean proteins, healthy fats and, finally, carbohydrates with a low glycemic index. It’s believed this can help slow down the digestion process and prevent rapid increases in blood glucose. Some spruik the consumption of apple cider vinegar and certain supplements as well.
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Most research involves a fibre, fat or protein “preload” before your main meal. In a study of type 2 diabetics, consuming a whey protein shake 30 minutes before eating mashed potato slowed gastric emptying and reduced blood glucose spikes. However, there’s little evidence for any other strategic sequencing of food consumption.
If you have conditions like diabetes, postprandial hypotension and reactive hypoglycaemia, it’s important to flatten that glucose spike as much as possible, as high and prolonged spikes can trigger inflammation, which has wide-ranging health impacts. But for everyone else, there’s not enough evidence to justify stressing about whether you’ve eaten tuna half an hour before consuming pasta. It’s more important to focus on reducing overall consumption of added sugars and ensuring a balance of protein, fibre, fats and wholegrains in each meal and snack.
The ‘wearable’ trend
In recent years, wearable devices that track blood sugar levels have become increasingly popular among health enthusiasts and professionals alike. These devices, which typically use continuous glucose monitoring technology, provide real-time data on blood sugar fluctuations throughout the day.
But are they helpful for optimising performance? It depends on the individual. For some people, having access to real-time blood sugar data can be empowering, allowing them to make informed decisions about their diet and lifestyle habits. This can be especially beneficial for those with conditions like diabetes or insulin resistance, where maintaining stable blood sugar levels is paramount for overall health. However, there’s no evidence that monitoring blood sugar translates into better health for people without diabetes. It’s important to recognise that blood sugar isn’t the sole determinant of performance. While it plays a significant role in energy regulation and cognitive function, other factors such as stress, sleep and hydration also influence your ability to perform at your best. Even the ideal blood sugar range for a person who isn’t diabetic is not certain. Therefore, while wearable devices can provide valuable insights, they should be viewed as just one option in the toolkit for optimising performance.
Hacking your blood sugar for better boardroom performance isn’t a one-size-fits-all solution. While understanding how nutrition impacts your blood sugar levels and leveraging wearable technology can be beneficial for some individuals, it’s essential to take a holistic approach in aiming for peak performance. This means paying attention to other key metrics such as energy levels, appetite and sleep quality, and making lifestyle choices that support overall well-being. By taking a comprehensive approach, you can unlock your full potential and thrive both in and out of the workplace.
Performance dietitian and coach Jessica Spendlove is an Associate to Monash Corporate Education, delivering customised health and nutrition programs for clients wanting to support their employees’ wellbeing. For more information on how we can work with your organisation, visit our website or contact us via [email protected].