route back to homepage
Menu
Close

The Benefits

The Biosensor

The Science

Account loginFrequently Asked QuestionsBlogBuy Lingo
Account loginFrequently Asked QuestionsBlog
Buy Lingo
Close

The Benefits

Understand the impact that steadying your glucose can have on your energy, hunger, mood, sleep and focus.

The Biosensor

The Lingo biosensor tracks your daily glucose exposure and streams your unique data to your phone.

The Science

Glucose is key to metabolism, but it can fluctuate and be difficult to interpret. See how Lingo translates your glucose patterns into clear, actionable guidance.
image
highlighted image

A day of eating with Lingo

Your needs change over time; even day-to-day, So, it can be helpful to have an idea of what a day in the life with Lingo might look like. Morning Start your day out on the right foot with a serving of our cheesy egg scramble and a light walk. Getting a few steps in before or after breakfast can help you balance your glucose response (1) Mid-Morning Don’t wait to eat until you’re starving. A simple snack, like one handful of pistachios (40 grams), can keep you full until lunch time. Afternoon Keep up the good work with one of our tuna and avocado salad wraps. This recipe is filled with hearty fats and vegetables to keep you full, flatten your glucose curve, and give you energy. Not only that, but the omega-3 fatty acids in the tuna and avocado fuel heart and brain health. (2) Evening End the day with our chicken stir fry with Pak Choy, broccoli, and brown rice. It will fill you up and has the right mix of protein, fat, and carbohydrates to help your body recover. Research also suggests that a meal high in protein, healthy fats, and moderate complex carbohydrates (like whole grains and pulses) may improve your sleep quality. (3) In addition to balanced meals and snacks like the ones above, you may need more nutrients after your workout – especially if you have a few hours to go before your next meal. A protein shake like the Ensure High Protein Shake is a great option for muscle recovery. Calorie needs vary among individuals, so speak with your physician or dietitian to determine how much food you should include in your day.
Fundamentals
Glucose 101
highlighted image

The glucose and wellbeing connection

Steady glucose levels go well beyond lessening fatigue and giving you a better understanding of your hunger signals. While these effects may be felt soon after managing your glucose, the impact of living a steady lifestyle reaches far beyond one moment in time. Long-term benefits of glucose management are wide reaching, ranging from maintaining a healthy weight, to improved metabolic health, and even improved skin appearance. Conversely, unmanaged glucose levels tend to do the opposite. (1)(2)(3)(4) Lingo’s goal is to help you stay steady and find foods and habits that work with your metabolism and move you towards your goals. The simple step of tracking glucose can inspire changes, helping you reduce glucose spikes after meals and move towards a goal of a healthy weight and improved metabolic health. Simple lifestyle changes coupled with following the fundamentals, like including protein, fat, and fibre on your plate and enjoying these before high carbohydrate foods, can be a key step to take to reach a healthy weight. (1) When brain fog consistently wrecks your day, flattening your glucose curve may help. Steady energy and a balanced diet can lead to improved mood. This is because the roller coaster ride that follows a diet high in simple sugars and refined carbohydrates tends to spike your glucose. This spike most often leads to a sharp crash with energy, mood, and mental clarity not far behind. (2) Lastly, if skin appearance is paramount, following a balanced diet of protein, healthy fats, and fibrous carbohydrates can help. This approach can lead to fewer skin breakouts compared to individuals whose diets contain high amounts of simple carbohydrates. (3)(4) With all the compelling reasons to stay steady, hitting your Points target just might be more important than ever. So whichever reason, or reasons speaks to you, lean on Lingo to help move you towards steady and wellbeing.
Energy

Explore more articles

card image

A day in the life with Lingo

Year-to-year. Month-to-month. Day-to-day. Your daily Lingo journey is designed to help you meet your needs and move towards your health goals. Along the way, you’ll learn from personalized recommendations to take steps towards reducing your glucose spikes. Morning As you start your day, check in on your progress with your Daily Briefing, see your glucose status for the morning, and view your daily Points target to start the day strong. You’ll naturally accrue Points across your day from meals, snacks, and even stress. The more spikes, the more Points you accrue. Your goal is to stay below or at your daily target, which updates on a weekly basis based on your progress. Mid-morning If mid-morning hunger hits, check in with your Lingo graph to see if your hunger could be related to a post-breakfast spike and crash. You can check in on your graph and log key activities any time of day, so stay on it and adjust your meal planning. Remember to set aside time for activity too. Daily activity is vital to wellbeing, so commit to moving more every day. Add more steps after every meal, set aside time for exercise and move towards improved glucose control and metabolism. (1) Afternoon Fight off post-lunch glucose crashes by choosing savoury, not sweet foods, opting for satiating, high-protein, and low-carbohydrate choices instead of sugar packed options. The former helps keep you full and won’t derail your progress. Evening For your last meal of the day, build your perfect dinner plate: ½ colorful vegetables, ¼ high-quality proteins, and ¼ whole grains, root veggies, or other starches. Resist over-indulging with dessert or alcohol. Research has found that meals high in protein and healthy fats, with moderate complex carbs can improve sleep quality. (2) Before you close the kitchen for the evening, log your meal and add in a few steps, sit ups, or dance moves to help you burn off some energy. Check in with Lingo. How did you do?
Glucose 101
card image

A day of eating with Lingo

Your needs change over time; even day-to-day, So, it can be helpful to have an idea of what a day in the life with Lingo might look like. Morning Start your day out on the right foot with a serving of our cheesy egg scramble and a light walk. Getting a few steps in before or after breakfast can help you balance your glucose response (1) Mid-Morning Don’t wait to eat until you’re starving. A simple snack, like one handful of pistachios (40 grams), can keep you full until lunch time. Afternoon Keep up the good work with one of our tuna and avocado salad wraps. This recipe is filled with hearty fats and vegetables to keep you full, flatten your glucose curve, and give you energy. Not only that, but the omega-3 fatty acids in the tuna and avocado fuel heart and brain health. (2) Evening End the day with our chicken stir fry with Pak Choy, broccoli, and brown rice. It will fill you up and has the right mix of protein, fat, and carbohydrates to help your body recover. Research also suggests that a meal high in protein, healthy fats, and moderate complex carbohydrates (like whole grains and pulses) may improve your sleep quality. (3) In addition to balanced meals and snacks like the ones above, you may need more nutrients after your workout – especially if you have a few hours to go before your next meal. A protein shake like the Ensure High Protein Shake is a great option for muscle recovery. Calorie needs vary among individuals, so speak with your physician or dietitian to determine how much food you should include in your day.
Fundamentals
Glucose 101
card image

Add fibre to fill up and help manage your glucose

The latest UK data shows that fewer than 1 in 10 adults meet the daily recommended fibre intake of 30g. (1) Vegetables, pulses, nuts, seeds, whole fruits, and whole grains are excellent sources of fibre. So make sure you include them in every meal. How fibre helps Including fibre-rich foods in a meal not only makes it more satisfying (2) it also helps stabilise your glucose. (3) As your body is unable to absorb and break down fibre, it doesn’t cause a glucose spike. A review in the British Medical Journal (BMJ) found that including fibre-rich foods was linked with improved glucose control in adults with varying health conditions. The review also showed that increasing your daily fibre intake to 35g helps improve the risk factors for heart disease, such as cholesterol levels and bodyweight. (3) Five ways to add fibre Use more pulses: three heaped tablespoons of beans or chickpeas provides at least 4.5g of fibre. Add them to your salads and sauces or have them as a side dish. Opt for wholegrain and seeded bread. A slice of wholegrain bread with avocado provides about 4g of fibre. Adding a tablespoon of flax or chia seeds to your salad (or on your soup, salad, or porridge) provides about 3-5g of fibre. For a fibre-rich snack, a handful of nuts, seeds, and dried fruit adds about 4g. A banana or an apple will each add 2g. Check the nutrition labels for foods ‘high in fibre’ (6g per 100g) or a ‘source of fibre’ (3g or more per 100g) While you’re busy adding fibre, remember to fill up on fluids too. Fibre draws water into the bowel, so drinking plenty of fluids will allow the fibre to do its job properly.
Glucose 101
Hunger
card image

Avoid morning glucose spikes

Don’t let morning glucose spikes ruin your day. Here are some ways to literally hit the ground running and start your day steady. Movement Getting some movement in before breakfast helps you control your glucose and boost your energy levels. Even a few minutes of morning yoga will use up glucose circulating in your body, decrease stress, and flatten your glucose curve. (1) A balanced breakfast Break your fast with purpose. Studies suggest that a balanced breakfast (with protein, fat, fibre, and limited carbohydrates) can help to steady your glucose and keep you fuller, longer. (2) Instead of cereal, try some porridge with peanut butter. Rather than toast and jam, try wholemeal toast with avocado and a hard-boiled egg. If you start your day off with a coffee, grab a glass of water and begin your breakfast first. Food order No, this doesn’t mean, “Order more food.” Eating protein and vegetables before your carbohydrates can help to prevent post-meal glucose spikes. (3) If you’re having pasta, eat roasted non-starchy vegetables (like aubergine, courgette, and broccoli) first then move to your pasta to reduce its impact on your glucose. Hydration Pay attention to your hydration. Staying well hydrated promotes an optimal water-glucose ratio, which helps regulate your glucose and minimises sugar cravings. (4)
Glucose 101
Energy
card image

Balance your glucose and level-up your overnight oats

Overnight oats are an easy, tasty breakfast option that can be prepped in advance. However, as oats are rich in carbohydrates, adding in the right toppings or mixtures is critical to keeping your glucose steady. Traditional oats with flavoured oat milk, raisins, banana, and honey is tasty, but contains lots of carbohydrates and minimal protein. This sweet start to your day can spike your glucose, leaving you feeling low energy, hungry, and irritable hours later. Carbohydrates paired with protein and fats give a smoother post-meal glucose curve than carbohydrates alone. (1) Pair wisely with these tasty swaps: Swap the oat milk for whole milk or full-fat Greek yoghurt. These contain more protein and less sugars. If you’re vegan, opt for a fortified, unsweetened nut-based milk, and double check the ingredients to avoid ones with added sugars. To increase the protein content, add high-quality protein powder to your porridge or mix in milled flaxseed, chia seeds, and chopped nuts. Instead of raisins, dried fruit, and bananas, add berries, as these are lower in sugar. A tasty recipe Use a ratio of 1:1 for the oats and liquid. Mix the ingredients, cover, and leave in the fridge overnight. Divide the mixture into containers if you’re on the move, or portion into bowls for the following days. Having some in the fridge means you can always start your day with steady glucose. By making these swaps, your breakfast will be far more satiating and improve your energy and focus. A great way to start all you days.
Fundamentals
Hunger
card image

Balanced meals lead to better sleep

You know that high-sugar snacks and meals impact your glucose, but did you know that these same choices and an unsteady plate also impact your sleep? Alternatively, meals that prioritise protein and fats with just a modest amount of complex carbohydrates (like whole grains, beans, and legumes) can help you sleep better. (1) And better sleep promotes better glucose management. In individuals with impaired glucose metabolism, the research points to a clear relationship between poor sleep leading to poor glucose management and poor glucose management leading to impaired sleep. (2) But with some simple changes, you can avoid the cycle. Eat a balanced lunch by filling ½ your plate with non-starchy vegetables, ¼ with proteins, and ¼ with complex carbohydrates. Vegetable soup with a chicken-salad sandwich on wholemeal bread would be a great choice. As you track your glucose, notice how changing the sources and amounts of carbohydrates impacts you. And if your glucose is high, fill up on chicken salad and soup, skipping the bread. Focus on the protein For your evening meal, increase the protein proportion and reduce the complex carbohydrates. An evening meal that’s high in protein and healthy fats with a modest portion of complex carbs like whole grains, beans, and legumes can steady your glucose and improve your sleep quality. (1) Tonight, try one of these delicious ideas: A salad starter and a main dish of salmon, mixed vegetables and lentils An omelette with ham and mushrooms plus a side salad with avocado and seeds Grilled chicken breast with quinoa, roasted peppers, courgettes, and tomatoes
Glucose 101
Sleep
card image

Choose your sauce wisely

Sauces can make a meal delicious with loads of flavour. But proceed with caution. Depending on the sauce you choose, that flavour might be coming from sugars. That’s right- even the most savoury of sauces could include a lot of hidden sugars. These sugars impact not just the taste, but also your glucose. Choose sauces wisely Shop-bought soups, sauces, and bread products can often contain a surprising amount of added sugar, so it’s important to read and understand the food label. Most nutrition labels provide information on sugar per 100g. A product with 5g or less sugar per 100g is considered low sugar. (1) In addition to the amount of sugar, check the ingredients for added sugars (like high fructose corn syrup, corn syrup, and cane sugar) as well as sweeteners that can be listed under many names (erythritol or xylitol). (2) Watch out for “low fat” or “fat-free” sauces as they may have added sugars to make up for their reduced fat content. Make your own Making your own sauces does not have to be hard or time consuming. They are fresher, tastier, and can be more nutrient dense as you have control of what you put in them. You may still want to add sugar, but you can choose to use it sparingly. Opt for more natural sources like fruit puree, dates, honey, or maple syrup. Some easy-to-make sauces include tomato sauce, pesto, salsa, guacamole, and olive oil-based salad dressings. DIY tomato sauce The next time you need a tomato-based sauce, skip the ready-made stuff and make your own. Start with fresh or canned tomatoes, add in onions, garlic, peppers, herbs, and even red lentils to make it more nutritious and delicious. Once you find a recipe you like, make a big batch and freeze some to have on hand for an easy meal another time.
Fundamentals
Glucose 101
Hunger
card image

Don’t be afraid to dine out. Here’s how to navigate it

Dining out is a great way to enjoy food and connect with your friends and loved ones. But it can be easy to get off track, overeat, and consume high-sugar foods. These culprits spike your glucose, leaving you feeling low-energy, hungry, and irritable. (1) And these fluctuations can even affect your sleep quality, especially if you’ve been out later in the evening. Set yourself up for success and check the menu before you dine out. Plan for steady by exploring in advance what healthy options are available and thinking through what you’ll order. When choosing your meal, keep your glucose steady by picking a protein-forward main course like chicken, salmon, or tofu. Instead of starchy sides (like mashed potatoes, chips, or white rice), opt for salad, vegetables, or low-glycaemic carbohydrates (like brown rice or quinoa). These will impact your glucose less. Avoid sauces and condiments that are high in sugar. (2) And monitor your alcohol intake. It can fluctuate your glucose, dehydrate you, and disturb your sleep patterns. When it comes to dessert, skip it, share it, or go savoury to keep your glucose steady. (3) Make it less about restrictions and more about making healthy choices.
Fundamentals
Hunger
card image

Eat more greens for a healthy gut

Did you know that we have trillions of bacteria living in our guts? In fact, we have more bacteria in our guts than we have cells in our bodies. The amount (and type) of bacteria, also known as gut microbiota, can affect everything from your mood to your digestion. Probiotic ‘friendly’ bacteria helps keep your gut healthy by preventing the growth of unfriendly bacteria, which have been linked to health problems, including food allergies and inflammatory bowel disease.  Gut bacteria also play a key role in your digestive health and immune system. In addition, research suggests there may be a link between gut microbiota and body weight, as well as factors that impact long term glucose-related health.(1) Help your good gut bacteria thrive The balance of bacteria in your gut can be easily disrupted by things like stress, poor diet, illness, and drugs (like antibiotics). Eating more produce, ranging from fruit to green vegetables (like leeks and asparagus) encourages the growth of good gut bacteria and better health outcomes (2). These vegetables (and other foods like bananas, onions, and artichokes) contain a type of fibre called prebiotic fibre, which helps probiotic bacteria thrive.  Green vegetables are also a good source of dietary fibre, which keeps the digestive system healthy by preventing constipation. Bacteria in the colon digest fibre by producing short-chain fatty acids (sometimes called postbiotics), which helps keep the cells in the colon healthy and stimulates the growth of good bacteria. Emerging research suggests postbiotics may also help with control of glucose. (2) So, just one more reason to eat your greens.
Fundamentals
Glucose 101
card image

Exercise and your glucose

You have a lot of muscles, and they all need fuel. What is our body’s favourite type of fuel? Glucose. Glucose is found circulating in your blood or even stored as glycogen. When glucose is limited, your body adapts and breaks down fats for energy (or even proteins if it gets desperate). Exercising regularly helps burn glucose and improve overall glucose control, so try to add more movement to your daily routine.  Your body’s demand for fuel is only as intense as your workout. High-intensity exercise increases adrenaline (the fight-or-flight hormone), which signals to your body that it’s time to breakdown liver glycogen to glucose. This quick influx of fuel can spike your glucose, but this is the one time a spike is a good thing. When you track more intense workouts and see a spike, don’t be alarmed. Lingo won’t count those exercise-related spikes against your points, so jump back in and remember to track that more intense activity in the app.    Seeing a spike, but you haven’t had an intense workout? There are other reasons for spikes during a workout. When shifting to a lower carb diet, but not low enough to shift into ketosis and burn fat for fuel, the limited glycogen is quickly spent without the support of ketones, which accompany a properly-designed, high-fat approach. This prompts your body to turn to protein for fuel.  But, you can help prevent the breakdown of protein (and muscle) for fuel by making sure you have fuel in the tank a few hours before a workout. And after your workout, remember to recover with enough protein and carbs to build muscle and replenish your glucose supply during your post-workout recovery phase.   So, take this back into your daily life. Better prepare, perform, track, and recover. More power to you.  
Fundamentals
Glucose 101
Fitness
card image

Experimenting with Lingo

Lingo is about keeping things personal. It’s about helping you better understand your body’s unique response to foods, drinks, exercise, and lifestyle shifts. You’ll gather behind the scenes insights and soon feel ready to handle whatever life throws at you. To get things started, it’s best to explore the impact that food and lifestyle habits have on your glucose levels. Exploring the different causes and effects will lead you to uncover the best choices for you, ones that help your glucose stay steady. Lean on Lingo and learn more about your response to different foods, navigating your points budget, and making the best choices for you and your body.     Your biggest daily point source, unsurprisingly, is food. Your points reflect both the amount of glucose you’re exposed to and how you metabolise it. You might be surprised by your body’s response to similar types of food, your usual foods, and other food related situations. How do you solve the mystery of the increasing or decreasing glucose? Experimenting and observing. Within 90 minutes of eating, your glucose levels start to rise. The bigger the rise, the greater impact that particular food has on your glucose levels.  This gives you a good idea of where your starting point is and which foods cause hidden glucose spikes.  You’ll also start to correlate your emotions, mood, energy levels, cravings, and restfulness with your glucose stability. But don’t worry if you forget to check your levels. Throughout the day we’ll send you updates, tips, and articles to keep you in the know of what’s happening on the inside. Frequent fluctuations or changes in your glucose levels can make you feel depleted, so our goal is to help you stay steady.    Here are few experiments to get you started:  Eat the same meal on two separate occasions. Observe the impact on your glucose when you walk for 20 minutes before or after one of the meals, versus when you relax on the sofa. Enjoy a higher carb meal (like a plate of pasta) but add in non-starchy vegetables and protein, eating these foods first. Check in with your hunger level and your glucose points, compared to the carb meal alone. Track your water intake one day. The next day add a few more glasses of water. Note the difference. We’ll explore how hydration can effect your glucose later.
Glucose 101
card image

Feel full and stay full with protein

Do you get hungry in between meals? You might not be getting enough protein in your diet. Including 15-30 grams of protein in your meals and snacks is an easy way to stay fuller for longer since protein is digested slower and improves satiety. These simple steps can also help reduce the glucose spikes often created by a carbohydrate-rich meal. Meals that lack protein while being rich in carbohydrates, are likely to spike your glucose levels, leading to decreased energy and food cravings. (1),(2) Also, including protein in your post-workout snacks helps to stop muscle breakdown and jumpstart recovery. (3) Try out some of these suggestions to start boosting your protein intake without compromising on flavour. Porridge Oats with jam are high in carbohydrates and very low in protein. You may feel hungry shortly after eating this. Try oats with almond butter, some milled flaxseed, a scoop of high-quality protein powder and a couple of dollops of full-fat Greek yogurt. This has more protein, which makes it more filling. Your meals You can boost a bowl of pasta by adding a source of protein (like salmon, chicken, or tofu) to reduce the meal’s impact on your glucose and keep you fuller, longer. Alternatively, add white fish, shellfish, turkey, eggs, or tempeh to hit your protein intake targets.
Fundamentals
Glucose 101
Hunger
card image

Find better balance by adding fibre-rich vegetables to your plate

Adding fibre-rich vegetables to your diet keeps you feeling fuller for longer, improves your digestion, and helps you control your glucose. (1) Luckily, incorporating more fibre into your diet is simple. Here are some easy, delicious ideas to get you started. Breakfast Start your day off right by making sure your breakfast includes some vegetables. Add spinach or kale to your scrambled eggs, or add a boost of fibre to your protein smoothie by blending in kale, cucumber, and avocado. Lunch Fill your salad with colour. Top the bed of lettuce with a variety of colourful vegetables like cherry tomatoes, cucumbers, bell peppers, and carrots. Throw nuts and seeds on top for additional fibre and texture. In a rush? Grab a bag of pre-cut vegetables or a pre-made salad. And make sure your snacks are balanced. Carrots and cucumber with houmous, celery with almond butter, or roasted brussels sprouts with a sprinkle of sea salt are all tasty, healthy options that will keep your glucose steady. Dinner Roast a tray of mixed vegetables (like broccoli, cauliflower, and cubed courgette), and add a protein source (like grilled chicken or tofu) to balance your meal. Be a meal prep pro and cook additional servings and then store the extras in a container for lunch the next day. Get creative with your combinations and have fun experimenting with different flavours and textures. Your body will thank you.
Fundamentals
Glucose 101
Hunger
card image

Glucose and skin health

Optimising your glucose may positively impact your skin health. Low glycaemic foods are foods that have less impact on your glucose. (1) Foods high in protein, fat, and fibre tend to have low glycaemic index value. Foods high in refined carbohydrates and sugar are high glycaemic foods, which can increase your glucose. What does this mean for you and your skin health? Making some simple swaps throughout the day can help decrease your glycaemic load and positively benefit your skin. (2) For example, swap white rice for brown rice, quinoa, or buckwheat. Have wholemeal or rye bread instead of white bread. Get omega-3 fatty acids into your diet with nuts and seeds (like flaxseeds, walnuts, and chia seeds) and fatty fish (like salmon, mackerel, and sardines) twice per week. When you want a snack, instead of reaching for sweet treats, build a snack platter with vegetables, grilled protein, nuts, cheese, olives, and hummus. After you make changes like these, monitor how your skin changes.
Glucose 101
Mood
card image

Glucose-friendly flavoured drinks

Having a sugary drink in an evening can spike your glucose, taxing your body as your sleep is disturbed during the night. The simple sugars from fruit juice and sugar-sweetened soft drinks enter the bloodstream quickly and cause a rapid rise in glucose. This makes getting a good night’s sleep much more difficult. In fact, studies show that in a variety of populations, a higher intake of sugar-sweetened drinks and fruit juices is associated with poorer sleep. (1),(2) And a poor night’s sleep can lead to more glucose spikes. Swap a sugary drink for sparkling or plain water and add your own flavour. For a citrus flavour, add a slice of lemon or orange. A few slices of cucumber with fresh mint leaves provides a refreshing drink. Want some zing? Try adding a slice of ginger and lime.
Sleep
card image

The Glucose-Hunger connection

Hunger versus appetite can be difficult to interpret when you’re trying to manage your weight. On one hand, if you’ve had balanced meals and snacks throughout your day and you’re hungry, this could be a sign that you’re not be eating enough calories. However, if you’re feeling hungry after eating sugary or carbohydrate-only foods, then your glucose may be playing a trick on you. Here’s how your glucose and hunger are related and what you can do when hunger takes the wheel. Meals or snacks that are carb-rich or sugary can rapidly raise your glucose, which is followed by a rapid drop. Rapid glucose swings (or low glucose) may leave you experiencing the tell-tale signs of a crash: fatigue, irritability, and, you guessed it, hunger. (1) Next time you’re feeling hungry, devices like Lingo can help you assess that feeling and make the right choices. (2),(3) First, check your Lingo app. Did you recently experience a spike followed by a dip in your glucose? (4) This may be the cause of your hunger. If you’ve eaten in the past 90-120 minutes, you may want to consider drinking some water, taking a walk, and waiting a few minutes longer to see if your glucose has steadied. If it’s been a few hours since you’ve last eaten and you’re noticing a dip, listen to your body and eat something. Follow The Fundamentals and add a balanced meal/snack packed with protein, healthy fats, and fiber to get your glucose back on track.
Weight Management
Hunger
card image

How to find those hidden added sugars

The National Health Service recommends no more than 30 grams of free (better known as added) sugars per day for adults. When you think of sugar in foods, cakes, biscuits, and other sweets come to mind. But those aren’t the only sources of sugar. Hidden sugar is common in packaged foods and goes by many names. Regardless of the name, they could all cause a glucose spike.(1) But there’s good news. Even food labels with hidden sugars give us hints to lead us to them. Here are a few of them: Many countries are making it easier to identify high-sugar foods with coloured indicators. In the United Kingdom, packaged foods with over 22 grams of sugars per 100 grams are clearly marked and highlighted red. Foods with under 5 grams of sugars per 100 grams are highlighted green. And finally, foods with 5-22 grams of sugars per 100 grams are highlighted orange. Sticking mostly to foods in the green category help you avoid those hidden sugars without having to search up and down the food label.(1) Look for the words syrup and sugar. Examples include brown rice syrup, corn syrup, and cane sugar. Sugar may also be labeled with the ending “-ose”, like glucose, dextrose, fructose, galactose, sucrose, or maltose. Other names include: molasses, honey, agave, cane juice, barley malt, and potato starch. It’s important to remember that just because foods contain these words, doesn’t mean they’re always bad choices. You can still occasionally enjoy these foods, in the proper portions listed on the food label. Consuming them after you have foods like vegetables, protein, and healthy fats can help decrease their impact on your glucose.
Glucose 101
card image

How exercise can flatten your glucose curve

Fitting things into a busy day is difficult. So, don’t worry if you haven’t had time to get a full workout in, as there are plenty of ways to incorporate shorter, time-friendly exercises throughout your hectic day. When you exercise, your body uses glucose for energy. This helps keep you steady, particularly after meals, and helps maintain your muscle and aerobic capacity. (1) Movement like yoga may also help reduce stress, which could further impact your glucose. (2) Make a goal to exercise after each meal this week. Consistency is important. Just 15-20 minutes of light walking each day can have a positive impact on your health. If it gets your body moving, it doesn’t matter what type of exercise you do. Whether you walk the dog, take a dance class, or get on the treadmill – any activity is good. If you can’t find time to exercise, try to fit in some smaller activities throughout the day. Take the stairs instead of the lift. Park your car farther away. If you’re taking public transport, get off a stop earlier and walk the rest of the way. Little changes can make a big difference.
Glucose 101
Fitness
card image

How food sequencing affects your glucose

Managing your glucose is about more than just the food you eat. A growing body of research shows that eating foods in a specific order – known as ‘food sequencing’ – can also affect your glucose. For example, studies show that eating vegetables before carbohydrates can result in lower levels of glucose and insulin compared to eating carbohydrates first. (1) The fibre in vegetables slows the rate that food leaves the stomach, thereby impacting the rate at which glucose is absorbed and mitigating glucose spikes. (1),(2) Other studies have shown that eating proteins and fats before carbohydrates has a similar effect. And managing your glucose isn’t the only benefit of starting your meals with a salad. Foods that leave the stomach more slowly can help you feel fuller, reduce your energy intake from the rest of the meal, and help you manage your weight. (3) Of course, there are even more benefits to going green. Green vegetables are a good source of fibre, and some non-starchy vegetables (like asparagus and leeks) also contain prebiotic fibre that encourage the growth of good gut bacteria.
Fundamentals
Glucose 101
card image

How hydration balances glucose

Staying hydrated can help keep your glucose steady throughout the day and sidestep health concerns commonly linked to dehydration and glucose imbalances. (1) Regularly drinking enough water helps your body process carbohydrates more effectively, which helps regulate your glucose. When you’re dehydrated, it can cause your glucose to spike. (2) The amount of fluid you need each day depends on a variety of factors like your age, your activity levels, the weather, and your diet. The recommended daily water intake varies but a good starting point is to aim for 6-8 glasses, roughly 1.4-1.8 litres. (3) Ways to ensure you stay hydrated:   Start your day with a glass of water as soon as you wake up then have another glass with your coffee or tea. This helps you front-load your daily fluid intake. Don’t wait until you’re thirsty to drink water. This is your body signalling that you are already dehydrated. Carry a reusable bottle with you wherever you go. This will help you to stay hydrated throughout the day. Set reminders on your phone to drink enough water. Eat plenty of fruits and vegetables. Many are high in water content, helping to keep you feeling full and hydrated. Avoid or decrease caffeinated drinks. Excess coffee, tea, and energy drinks all contain caffeine, which can have negative effects on your glucose. (2) Drink herbal teas or fruit-infused water. They have less sugar than fizzy drinks or juices, making them steady alternatives. 
Glucose 101
card image

How to get the most from your greens

Green vegetables are important sources of key vitamins. Especially vitamins C and B. However, these vital nutrients in are easily lost during storage, preparation, and cooking. If you want to get the most from your greens, you need to treat them right. Proper storage Minimise the nutritional losses that occur during storage by only buying what you need. If you can’t shop regularly, grab a mix of fresh and frozen vegetables. It’s often believed that frozen veggies are nutritionally inferior to fresh ones, but it’s not true. In fact, some studies show that frozen produce can contain higher levels of some nutrients (like vitamin C) compared to fresh vegetables. (1),(2) Cooking Vitamins can also be lost when cooking your vegetables. Methods like steaming, stir-frying, or microwaving help preserve vitamins. In addition to helping preserve your nutrients via cooking, you can add some fat to your plate and further help your body make the most of the nutrients, like phytochemicals, that you consume. Phytochemicals, are compounds produced by plants to help them self-protect in their natural environment, and these compounds offer human health benefits as well. And two phytochemicals, beta carotene and lycopene, found in vegetables are absorbed more easily by the body if they are served with a fat. So serve your salads with an oil-based dressing, or drizzle olive oil over your cooked vegetables. (3)
Fundamentals
Hunger
card image

How to stay steady and snack on the road

Travelling can make it hard to stick to a healthy diet. Away from your normal routine, and well-stocked kitchen, it’s easy to reach for convenient foods. These choices are often packed with empty calories – few vitamins and minerals but rich in added sugars and fillers. What they lack in nutrition, they tend to make up for with processed and simple carbohydrates that can lead to glucose spikes. These types of snacks fill you up temporarily but soon lead to an energy dip that depletes your energy and leaves you craving more starchy foods. (1) Snack Ideas Plan ahead to help you stay on track. Opt for protein-rich, travel-ready snacks like hard boiled eggs, beef jerky, mixed nuts, protein bars, and shakes. A snack of 30 almonds and 30 grams of cheese can help quiet your hunger without leading to a spike and crash. Make your own trail mix with pecans, walnuts, cashews, and pumpkin seeds. Add some dark chocolate (over 80% cacao) and toasted coconut to sweeten the mix without throwing you off target. Keep this in a container in a dark, dry place and divide into small portions that are travel-ready. Give these snacks a test next time you need to hit the road.
Fundamentals
Hunger
card image

Keep your glucose stable throughout the day

To keep your glucose on track, start by building a balanced breakfast. Porridge with peanut butter and milled flaxseed, or eggs and avocado on whole grain toast, are a great option.  If you fancy a smoothie, add some chia seeds, flax seeds, or psyllium husk. They’re great sources of fibre and will help regulate your glucose. Or try some plain Greek yoghurt. It provides protein and carbohydrates. Add in nuts, seeds, and berries for a glucose-friendly breakfast, snack, or dessert. On top of that, the probiotics in the Greek yoghurt will also contribute to your gut health. (1) Check your schedule for the day and set specific times for snacks and meals. Ride the momentum and plan a healthy evening meal. Include a source of protein (like chicken, salmon, prawns, tofu, or tempeh), a portion of complex carbohydrates (like brown rice, quinoa, buckwheat, or sweet potato), some non-starchy vegetables (like aubergine, broccoli, cauliflower, or courgette), and a source of healthy fats (like avocado, olive oil, or tahini). Then season your creation with your favourite spices and enjoy.
Fundamentals
Glucose 101
Hunger
card image

Nourishing snacks to keep you steady

What’s your schedule look like? Keeping your glucose stable throughout the day requires thoughtful planning.  When trying to keep your glucose in check, snacks can make things tricky. Many snacks on the market are packed with refined sugars and highly-processed ingredients. They are full of the ingredients we don’t want and lack the nutrition we do want.  But you can make snacking a part of your balanced, glucose-friendly diet with some of these healthy, but tasty, choices. Banana-Coconut Bites: these bites are perfect for when you need something more grab-and-go. All you need is: one banana, two tablespoons of shredded coconut, and one teaspoon of cinnamon. Mash the banana in a bowl until creamy, then mix in the coconut and cinnamon. Drop mixture by spoonful onto a baking sheet lined with parchment paper and flatten slightly. Bake at 180° Celsius for 20 minutes, and enjoy. Veggies & Houmous: vegetables like carrots, celery, cucumbers, and bell peppers are the perfect snack. They are full of fibre and low in calories. They also pair perfectly with hummus which adds flavour and is packed with protein and healthy fats to fill you up without weighing you down. Fruit & Nuts: fruits like apples, oranges, pears, and berries are packed with vitamins and minerals. Pair them with a handful of nuts and you have yourself a nutritious, simple snack. Nuts deliver an added crunch while providing healthy fats and protein to keep you satisfied until your next meal. (1) Get moving: movement is great for many reasons, but one of its biggest benefits is its ability to lower your glucose curve. Set aside some exercise time each day. Even just 15 minutes of walking after lunch can have a positive impact on your glucose. (2)
Recipes
Hunger
card image

Reducing fatigue and mood swings with Lingo

Steady glucose. Steady life. When our diets are packed with simple sugars rather than proteins, vegetables, and fats, our glucose tends to quickly rise and crash, again and again. These intense fluctuations take our energy levels and mood on a wild rollercoaster ride. While many different factors affect our mood and energy levels, Lingo empowers you to find balance and embark on your journey to be your healthiest, best self. A good place to start is by looking closely at what happens to your glucose levels roughly one to one and a half hours after eating a high-sugar meal or snack. Watch as your glucose climbs, then crashes. Note how you feel when your glucose falls rapidly. Are you tired and hungry? Irritable or feeling low? Equally, notice what happens to your glucose after you’ve had a balanced meal or even when you’ve had a balanced meal before that sugary scoop of your favorite ice cream. Notice that your mood improves when your glucose stays steadier? You’re not alone. Research has found that individuals who eat a diet that is high in sugar (the same kind known to lead to glucose highs and lows) are more likely to experience mood disturbances and fatigue compared to those who eat a diet with less simple sugars and carbs.(1) Your glucose rollercoaster will be a much smoother ride when you use personalised insights from Lingo to change your habits, manage your meals and snacks, and work towards your best self yet.
Glucose 101
Energy
card image

Say no to nightcaps for better glucose and sleep

A drink in the evening after a long day might make you feel relaxed, but behind the scenes, the effects vary between individuals and don’t typically result in a good night’s rest. Even a small amount of alcohol can reduce your sleep quality. (1) Alcohol dehydrates your body, and many drinks contain carbohydrates. Both these factors make it harder for your body to stabilise your glucose. The carbohydrates in the drink can spike your glucose, leading to a rapid drop in energy levels. This can cause restless and disrupted sleep, which means you’ll feel less refreshed the next day. Increased glucose can also cause more frequent urination during the night, which can further disrupt your sleep. Good sleep helps glucose control Better sleep means less cortisol (a stress hormone) in your body during the night. And lower cortisol helps your body stay steady while you sleep. Sleep is vital to recharging your mind and body. A healthier combination If you do have alcohol in the evening, have some unsalted nuts and water with your beverage. The protein and healthy fats in the nuts support steady glucose, and the water works to keep you hydrated.
Glucose 101
Sleep
card image

Set yourself up for a good night's sleep

Don’t let a busy, stressful day tomorrow throw you off track. It's no secret that a good night's sleep is important for your overall health and wellbeing. But did you know it’s just as important as diet and exercise when it comes to your glucose control? When you don’t get enough quality sleep, it can disrupt your hormones and lead to higher cortisol (a stress hormone) levels. This disruption can contribute to insulin resistance and other health problems. (1) If you’re feeling stressed or overwhelmed (or even if you’re not), take time to relax and prioritise sleep. Here are some ways to set yourself up for a successful night of sleep. Write down your thoughts: Take a few minutes to jot down your thoughts or worries. This can help clear your mind and make it easier to relax. Follow a bedtime routine: Having a consistent bedtime routine can signal to your body that it's time to wind down and get ready for bed. This can include things like taking a warm bath, reading a book, or some light stretching. Create a relaxing sleep environment: Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains, or a white noise machine to help create your perfect sleep environment. Avoid screens before bed: The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle. So, it’s best to avoid using electronic devices for at least an hour before bed. If your schedule won’t allow for that much time between screen and sleep, consider installing a blue light filter for your screen. Practice relaxation techniques: Techniques like deep breathing, meditation and yoga can help ease your mind and reduce your stress levels before bed. Build a sleep routine that works for you and see how it impacts your glucose over the next week.
Glucose 101
Sleep
card image

Simple solutions to manage hunger

When working to maintain a healthy lifestyle, sometimes hunger can be hard to curb.  But with the right planning, you'll be in the driver's seat and back in control. Plan ahead One of the best ways to manage your hunger is to plan ahead. This means having high-protein, high-fibre snacks and meals readily available to combat hunger when it comes. When you are hungry and your glucose is low, you are more likely to want sugary, high-carb foods. Balance Your Meals For dinner, build the perfect glucose-friendly plate. What does that look like? It’s simple maths: a quarter protein, a quarter carbohydrate (whole grains or starchy vegetables like potatoes, corn, beetroot and squash), and half non-starchy vegetables (like spinach, broccoli, asparagus and tomatoes). Make enough to have healthy leftovers the next day. Drink plenty of water Sometimes, when you feel hungry, you might just be thirsty. Drinking water can help you reduce your urge to snack on unhealthy foods. As a starting point, try to drink at least eight glasses of water per day. If you want to add some flavour to your water, you can infuse it with fruit or herbs, like lemon or mint. (1) Take Time Out  Check in with yourself and ask, “is this hunger or something else?”. In other words, are you stressed, bored, frustrated, or tired? If your hunger is tied to low energy levels and a dip in glucose, follow the Fundamentals and refuel. If your hunger is actually something else, try to change things up. Get up and go on a walk, read a book, or listen to some music until the feelings pass. This gives you space to think more clearly and make better decisions about your food choices.
Glucose 101
Hunger
card image

Start your day the right way. How breakfast affects your glucose

Whether it’s getting your morning started with a workout, morning meditation, or taking your morning coffee on a nice walk, starting your day on the right foot is a wonderful feeling. Building your perfect morning also needs to include a good breakfast. A good breakfast can set the tone for your day and really make the difference. A proper breakfast should provide you with a few things: Protein. Whether it’s from animal or plant sources, protein is the building block of your body’s cells and helps reduce hunger. Because protein alone doesn’t impact our glucose and is slower to digest, it can help flatten your post-meal glucose spikes. Eggs, nuts, Greek yoghurt, tofu, and grilled meat are some great examples of protein sources that can easily fit into your breakfast. Fibre. Fibre also does its part to keep you full. It slows the digestion of sugar, keeping your glucose steady. It doesn’t stop there. Fibre also does double duty as it’s beneficial for your gut health. Sauteed vegetables in scrambled eggs, or nuts and seeds on top of yoghurt are all great sources of fibre. Even whole fruits (when combined with protein, fat, and other fibre sources) can fit into a great breakfast. Healthy fats. Fat doesn’t instantly mean bad. Healthy fats keep you full while helping to absorb important fat-soluble vitamins, and provide unsaturated fatty acids like omega-3 fatty acids (which benefits your heart and brain health) Check out our recipes section for a few breakfast ideas and try some out. Follow The Fundamentals and remember, combining protein, fibre, and fats with your carbs helps to keep you full and minimise your glucose spikes. Making more informed choices in the morning can lead to a day you can really feel good about.
Fundamentals
Weight Management
card image

Stuck in a food rut? Try something new

It’s easy to get stuck in a rut with your meals. We find something we like and we stick with it leaving most of us to repeat the same meals and snacks again and again. Even when we’re presented with a mountain of fresh green vegetables we still reach for our old favourites. We’re creatures of habit. Variety is key to a healthy, balanced diet. No single vegetable can give you all the vitamins, minerals, and phytochemicals your body needs. So, try out green vegetables you wouldn’t normally choose. All green vegetables supply us with vitamins, minerals, and phytochemicals. They are also high in fibre, which can help prevent glucose spikes. Cruciferous vegetables like broccoli, cabbage, and brussels sprouts also contain a phytochemical compound called sulforaphane, which studies show may help protect against certain types of cancers. (1) Experiment with the leaves you put in your salads. Watercress and spinach are nutrient dense choices, rich in vitamin C and the B vitamin folate. (2) Why not get around to trying kale? It’s a good source of calcium and iron. You can add it to salads, curries, and smoothies. You can even bake kale chips. Kale chips: Rinse kale and remove the thick stems. Cut leaves into bite sized pieces then wash and thoroughly dry the kale. Drizzle with olive oil (you can massage the oil into the leaves), sea salt, and some of your favourite spices (chilli, paprika, etc). Spread out on a baking sheet, without the leaves touching one another, and bake at 150 degrees Celsius for 20–30 minutes.
Fundamentals
Hunger
card image

Cracking the food labels code

Your days are busy. Our days are busy. Most people’s days are busy. You don’t always have time to prepare all your food from scratch every day. Some recipes also may require ingredients you don’t use very often or are overly difficult to find. On the other hand, when you reach for the more convenient, packaged foods, they aren’t always the dictionary definition of health. However, Lingo can help you navigate those aisles with ease. Making simple swaps is a good place to start. Look for alternatives to your favourite sauces, dressings, and packaged foods. Reach for options with less sugar to lower the impact these common ingredients have on your daily glucose. To avoid spending extra time in the supermarket reviewing labels, here are a few simple things to remember: If sugar is in the first few ingredients, the food is more likely to spike your glucose. And sugar goes by many names: corn syrup, fruit concentrate, honey, agave, maple syrup and dextrose. You can find a full list or hidden sugar names here. Look for foods that have high levels of protein and fiber on the Nutrition Facts. These help your glucose stay steady. The United Kingdom’s National Health Service categorises foods with less than 5 grams of sugar per 100 grams as a low-sugar food, and a food with over 22 grams of free sugar per 100 grams as a high-sugar food. All this doesn’t mean you have to avoid your favourite gelato or biscuits. Even if you buy a high-sugar food , you can always use the tips Lingo gives you to reduce the spike those foods are more likely to cause. Also remember to have a balanced meal beforehand with plenty of fibrous vegetables, protein, and healthy fats. Use your muscles before or after the meal, and review the portion sizes on the label and stick to them. Finally, slow down. Enjoy your food. Lingo’s goal is to show you how to appreciate the foods you love while reducing the impact on your glucose and maximising the impact on your health.
Glucose 101
Weight Management
card image

The glucose and wellbeing connection

Steady glucose levels go well beyond lessening fatigue and giving you a better understanding of your hunger signals. While these effects may be felt soon after managing your glucose, the impact of living a steady lifestyle reaches far beyond one moment in time. Long-term benefits of glucose management are wide reaching, ranging from maintaining a healthy weight, to improved metabolic health, and even improved skin appearance. Conversely, unmanaged glucose levels tend to do the opposite. (1)(2)(3)(4) Lingo’s goal is to help you stay steady and find foods and habits that work with your metabolism and move you towards your goals. The simple step of tracking glucose can inspire changes, helping you reduce glucose spikes after meals and move towards a goal of a healthy weight and improved metabolic health. Simple lifestyle changes coupled with following the fundamentals, like including protein, fat, and fibre on your plate and enjoying these before high carbohydrate foods, can be a key step to take to reach a healthy weight. (1) When brain fog consistently wrecks your day, flattening your glucose curve may help. Steady energy and a balanced diet can lead to improved mood. This is because the roller coaster ride that follows a diet high in simple sugars and refined carbohydrates tends to spike your glucose. This spike most often leads to a sharp crash with energy, mood, and mental clarity not far behind. (2) Lastly, if skin appearance is paramount, following a balanced diet of protein, healthy fats, and fibrous carbohydrates can help. This approach can lead to fewer skin breakouts compared to individuals whose diets contain high amounts of simple carbohydrates. (3)(4) With all the compelling reasons to stay steady, hitting your Points target just might be more important than ever. So whichever reason, or reasons speaks to you, lean on Lingo to help move you towards steady and wellbeing.
Energy
card image

What is a spike?

Along your Lingo journey, you’ll get alerts that you’re 'spiking'. What does that mean? Here’s how to lean on Lingo to recognise and understand the why behind the spike. First things first, a spike is a sharp, marked rise in the amount of glucose in your blood, followed by a comparable decline. During the day, your glucose levels rise and fall many times, but a true spike is different. In your Lingo graph, a spike looks like a tall mountain, not a hill, or a steady, flat plain. Most of us experience a rise in glucose after a meal, but what we eat, our stress levels, exercise habits, and our metabolic factors can affect the speed, intensity, and duration of the rise. Frequent and significant spikes can negatively impact your health. They signal that there’s too much glucose currently circulating in your body. With the help of Lingo, you’ll soon understand what caused a spike, how to manage spikes, and how to prevent spikes. We’ll notify you of a spike as soon as we detect one, tell you whether your glucose is on the rise or returning to baseline, and we’ll let you know when the spike is over. The intensity and the duration of the spike determines how many points you receive, and over the course of the day we’ll tally those points for you so you can see how much of an impact they have had on your body. When a spike occurs, you’ll want to look at the choices at your most recent meal. After eating, it can take up to 90–120 minutes before a spike might occur. Many people might see two peaks in their spike after a meal, one around 30 minutes after eating and another around 90 minutes after eating. This can actually indicate good metabolic health. Stick with Lingo to learn the effect of a meal’s composition, as well as portions and choices of food and drinks on your glucose levels. You’ll also learn how to manage a spike after a meal, and how healthy habits, like exercise and de-stressing, can help you navigate right around future glucose spikes.
Glucose 101
card image

Why meal planning matters

When you hear the words meal preparation, you may envision hours in the kitchen on what is supposed to be a relaxing Sunday afternoon. It doesn’t have to be daunting, and meal preparation has been associated with a quality diet. (1) Meal planning and prep can be broken down into a few easily managed categories. Map out a menu. Taking stock of what you have in the cupboards and what’s on sale at the supermarket, plan out meals for the week, paying close attention to the meals that fall in your Focus Area or eating occasions that tend to derail your steady state. Plan your grocery runs. Make a list to ensure you’ll pick up all the ingredients you need to make your meals for the next few days. In the days that follow, you’ll spend less time and potentially less money as you avoid last-minute supermarket runs. Make quick work of your weekday dinner prep by cleaning and chopping base vegetables like lettuces, onions, carrots, and celery ahead of time. You’ll save time throughout the week when these ingredients are ready to be added to your plate or recipe. Any extra that you don’t use throughout the week can be frozen or stored and used later. Pre-portion your snacks. Rather than reaching for the entire bag of almonds when you’re hungry, portion out your snacks. Portioning snacks can save you calories too. If you know your time is tight this week, prepare a meal that can be frozen and then removed from the freezer and put directly in the slow cooker, similar to slow cooker chicken fajitas recipe. Find aspects of meal preparation that you feel most comfortable with and fit your skill level and time constraints. You might make a week’s worth of dinner meals, a few side dishes, or simply stick to portioning out snacks. Whatever investment you make in meal planning will pay off with less hectic, more balanced meals in the days that follow.
Fundamentals
Weight Management
ALB-00605 v1.0
app image for abbott below abbott icon
app image for lingo spelled out

Lingo

HomeLingo PlansBlogLog InCareers

Help

Support Centre
lingosupport-uk@hellolingo.com 0800 066 8320Monday through Friday: 8:00 – 21:00Saturday and Sunday: 9:00 – 17:00

Press and Partners

press@hellolingo.compartners@hellolingo.com
apple app store
© 2023 Abbott. All rights reserved. Lingo and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.Lingo Sensing Technology Unlimited Company is a private Unlimited Company with registered number 731659. Our registered office is at 70 Sir John Rogersons Quay, Dublin 2, D02 R296, Ireland.The Lingo system is not intended for medical use and is not intended for use in screening, diagnosis, treatment, cure, mitigation, prevention, or monitoring of diseases, including diabetes. The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advise on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.Do not use Lingo if you are pregnant. Dietary advice and Lingo Counts may not be suitable for you if you are pregnant.
Lingo Privacy NoticeWebsite Terms of UseTerms of SaleDeclarations of Conformity