Eating for better performance

Parents are committed to the academic success of their children. We are able to help them and facilitate their learning with various means. Discover here a method that will help your child improve their attention and concentration.  The secret… is in the sugar!

Blood sugar

Blood sugar, or blood sugar concentration, is one of the most important mechanisms in the body. It ensures that the body and cells are adequately nourished by supplying glucose, a sugar molecule. The brain is the organ that uses the most glucose. It is therefore essential that blood sugar levels are balanced to ensure optimal brain function.

Blood sugar levels vary throughout the day. For example, when you wake up, it is at its lowest. After a snack or meal, blood sugar levels rise and when glucose (sugar) is used by cells, blood sugar levels naturally drop. This is where the hunger signal appears. This is a typical portrait of the blood sugar cycle, as drawn in blue on the diagram below.

But the scenario is not always so rosy. In our Western population, it is not uncommon to see children and adults under the influence of blood sugar levels experiencing significant fluctuations, as illustrated in red. As the brain feeds mainly on glucose, it suffers from these irregularities. As a result, mood, concentration and focus are affected by this abrupt cycle.

Blood sugar irregularity

Blood sugar irregularity results in blood sugar levels that fluctuate more aridly. Be careful not to confuse blood sugar irregularity with diabetes. Here we illustrate the portrait of anyone with blood sugar concentrations considered “normal” from a medical point of view, but not necessarily optimal.

Causes and solutions

Diet, and more particularly sugar, is the main cause of blood sugar irregularity. According to the most recent survey conducted by the Canadian Community Health Survey, our little Canadians consume 33 teaspoons of sugar per day, or 5 times the dose recommended by the World Health Organization (WHO). First of all, it is therefore imperative to reduce sugar intake natural and refined of our children in order to obtain better glycemic stability.

Secondly, it is also necessary to balance the intake of dietary sugars (carbohydrates) with quality proteins and fats. By combining these macronutrients (carbohydrates, proteins and fats), we ensure a much slower fluctuation of blood sugar, which stabilizes brain functions in particular attention, concentration, and mood.

For example, at the small breakfast, you can offer sprouted grain toast (protein + carbohydrates) with almond butter (protein + fat) and an apple (carbohydrates). A smoothie of mango (carbs), avocado (fat), soy milk (protein), and chia (protein + fat + carbs) is another good option. You can also include a protein powder to achieve better satiety. The smoothie also makes an excellent morning snack. Other snack examples include carrot sticks (carbs) and hummus (protein + fat) or plain Greek yogurt (protein + fat) with flaxseed and blueberries (carbs).

At lunch or dinner, you can serve a bowl of grains, such as brown rice or quinoa (carbohydrate) with a protein (tofu, chicken, pork, etc.), and grilled vegetables well coated with a healthy fat, such as avocado or coconut oil.

To master the art of balancing macronutrients, do not hesitate to call on a naturopath or a nutritionist. In addition, the team of La Boite à Grains will be happy to help you eat better!

Happy back to school!

About the author

Naturopaths from La Boite à Grains

Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.

Original article written by Véronique Cousineau, Naturopath