Chromium helps stabilise blood-sugar levels to prevent cravings. ‘Take 200mg of a form called Chromium GTF [glucose tolerance factor] each day,’ says Dr John Briffa.
L-glutamine appears to fuel the brain to help prevent 4pm fogginess. Opt for the powder form, advises Briffa, and add one to two teaspoons to a litre of water and sip through the day.
Cinnamon keeps blood sugar even and tastes great when added to yoghurt or smoothies at breakfast. Ayurvedic doctor Sebastian Pole recommends half a teaspoon of cinnamon in 20ml aloe-vera juice at 3pm to keep cravings at bay.
Meals containing protein – such as eggs, full-fat yoghurt, poultry, fish, pulses, beans, tofu or lean meats – and fats such as nuts, olives and seeds, as well as olive, flaxseed and nut oils and avocados, along with vegetables, provide a steadier fuel to the brain than sugar and refined carbohydrates.
A midmorning or afternoon snack with protein and healthy fats, such as a handful of Brazil nuts or almonds (avoid cashews, as they’re high in sugar) keeps cravings at bay.
Run up the stairs. Just five minutes of brisk walking or stair-climbing raises blood sugar naturally by encouraging the liver to release its glycogen (glucose) stores into the bloodstream.