Dr. Laurie Marbas writes:
You swapped the cookies for crackers.
You skipped the soda and had juice instead.
You have been trying so hard.
And your energy still crashes at 3pm.
Here is what nobody told you.
It is not just sugar that spikes your blood glucose.
It is anything that breaks down quickly into glucose once it enters your body.
Think of your bloodstream like a bathtub with a slow drain.
Pour in a small cup of water slowly, the drain keeps up.
Dump in a full bucket at once, and it overflows.
Refined crackers, white bread, fruit juice, and even some ‘healthy’ granola bars can hit that drain just as fast as a cookie does.
Your pancreas does not read the label.
It only sees how much glucose just arrived and how fast.
Picture someone who swaps dessert for a big bowl of puffed rice cereal with oat milk and a glass of orange juice.
On paper it looks like progress.
Inside the body, the glucose flood is nearly identical.
The fix is not perfection. It is pairing.
Add beans, lentils, or a small handful of walnuts to any meal that feels ‘light.’
Fiber and plant protein slow that drain so glucose rises gently instead of all at once.
