Riding The Rollercoaster?
Humans are biologically programmed to seek out sugar. Sweet flavors tell the body that something is safe to eat, while bitterness signals “poison.” Sugar breaks down into glucose and fructose, which can be stored as fat for times when food is scarce. Our prehistoric ancestors faced famine and food shortages, so they consumed high quantities of carbohydrate-rich foods whenever they could.
People who ate more sugar were more likely to survive and pass on their genes. In other words, storing sugar as fat is an evolutionary survival mechanism. In today’s world, sugar is abundantly available from many sources. However, we’re still programmed to seek it out, which means that many of us eat more than we need to survive and thrive.
NATURAL VERSUS ADDED SUGARS
Natural sugars exist in fruits and vegetables and typically increase as they ripen. Though you are consuming sugar, you’re also consuming vitamins, minerals, antioxidants, and fiber, which, in particular, can help reduce the glucose spike associated with eating sugar.
Sugar is sometimes added to foods and beverages during processing. Foods with added sugar tend to be higher in calories and lower in nutritional value, and they don’t usually offer the additional vitamins, minerals, and fiber that foods with natural sugars offer.
BLOOD SUGAR
Ever get that 3pm energy slump?
Are you reaching for the biscuits at 11am (or earlier)?
Balancing blood sugar is the very first step for anyone looking to improve their health. So many of us eat diets containing too many refined carbohydrates, sugar, poor quality fats and stimulants like caffeine. When combined with insufficient vegetables, fruit and fiber it's a recipe for jumping on the energy-draining blood sugar roller coaster!
Blood sugar plays a crucial role in metabolic health. Glucose, which comes from the food you eat and is your body’s primary source of energy, is the main sugar found in your blood. What you eat influences your blood sugar levels: eating a high amount of refined carbs and a low-fiber diet can lead to a glucose spike and, as a result, an insulin spike. An Insulin spike can cause excess glucose to move into your fat cells and lead to your body storing fat.
Prolonged high insulin levels can lead to insulin resistance (a precursor to Type 2 Diabetes) and may contribute to PMS, acne, asthma, eczema and joint pain. Stimulants like tea, coffee, cola, cigarettes, alcohol also play a part. These encourage the release of stress hormones (adrenaline), which also elevate blood glucose levels.
What Are The Signs Of Blood Sugar Imbalance?
Lethargy
Energy crashes
Difficulty waking up
Food cravings
Poor immunity
Digestive problems
Thrush
Anxiety
Shaking
Depression
Need for stimulants like tea, coffee or sweets
Dizziness
Mood Swings
Poor concentration
Blurred vision
Acne
Irritability
Tension
Headaches
Aggravated inflammatory conditions such as asthma, eczema, sinusitis
Foods that may contain sneaky sugar include
1- Plant milks (such as almond and coconut)
2- Cured meats (such as bacon and prosciutto)
3- Deli meats (such as ham and turkey)
4- Kombucha
5- Condiments (such as mustard and ketchup)
6- Protein powders
7- Salad dressings
8- Sauces (such as marinara or barbecue)
9- Canned soups
10- Cereals and granola bars
11- Yogurt
Reading Labels
When reading ingredient labels on packaged foods, you may be surprised to find that sugar isn’t always labeled clearly. Some common forms of sugar are listed below so you can be well informed when grocery shopping to minimize sugar intake:
1- Sugars: brown sugar, cane sugar, confectioner’s sugar, raw sugar
2- Syrups: cane syrup, date syrup, high-fructose corn syrup, malt syrup, maple syrup, refiner’s syrup, rice syrup
3- –Oses: dextrose, fructose, galactose, glucose, lactose, maltose, ribose, saccharose, sucrose
4- –Ides: disaccharide, monosaccharide, polysaccharide
5- Natural sugars: agave, coconut nectar, coconut sugar, date sugar, evaporated cane juice, fruit juice, honey, maple syrup, molasses, monk fruit extract, rice malt, sorghum, stevia, treacle
6- Artificial sweeteners: aspartame (Equal), saccharin (Sweet’n Low), stevia (Truvia), sucralose (Splenda)
7- Sugar alcohols: erythritol, glycerol, sorbitol, xylitol
Foods To Help You Manage Blood Sugar
As a rule of thumb, a diet rich in nutrient dense plant food is an ideal way to help manage your blood sugar and support a healthy metabolic function.
Here are some ideas to get started:
Cinnamon: Several studies have shown a relationship between regular consumption of this spice and lower levels of serum glucose.
Protein containing foods: nuts, beans, millet, quinoa, tofu, lentils and chickpeas
Citrus Fruit: There is a link between the development of diabetes and having low levels of Vitamin C. By consuming fruit rich in citric acid you will be lowering your risk of developing diabetes.
Beans: Are rich in fiber and will help you regulate your blood sugar levels. If eating baked beans choose low sugar versions.
Avocados: Rich in healthy fats and micronutrients. They keep you fuller for longer, reducing the tendency to snack between meals.
Cherries:These popular stone fruits are rich in anthocyanins, which are highly beneficial chemical compounds that have been linked to more stable sugar levels in the blood.
Garlic: Recent studies suggest that garlic can improve insulin levels in diabetic patients.
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