The Blood Sugar Enigma

We live in a world of technological marvels. We've put people on the moon; we have devices that can do what we tell them to with a simple voice command; we can find virtually any information simply by typing in a few words on Google.

Amazing.

Yet, all this advanced technology, and we have still not figured out the most basic of human needs: what our body needs to function well, and what foods we should be eating.

There are thousands of diet books out there, giving us different advice: high fat, low fat, paleo, keto, low carb, high carb, high protein, etc, etc. All claim to have the answer to our weight issues, and promise to make us slim. Madness!

No wonder we are confused!

We have all had our share of misconceptions when it comes to what is "healthy" and what is not. A few decades ago, we were told that fat was the enemy, and as a result, the masses followed that advice, thinking it would lead to smaller waistlines and a reduction in our heart disease risk.

Who would have guessed it would lead to the exact opposite?

More recently, we were all advised to avoid gluten, so a large percentage of people went "gluten-free", in the hopes it would fix their digestive issues and make them skinny again.

What actually happened is that it did indeed help improve some people's digestive issues, but we also saw, as a result, lots of gluten-free "junk food", full of added sugars, additives, and unhealthy oils; a case in point that eating "gluten-free" is not necessarily related to eating healthy.

What does this all have to do with blood sugar? A lot, actually.

With the decrease in fat intake a few decades ago, we saw a huge increase in sugar and refined flour products. Fat was out, and carbs were in. People loaded up on SnackWells, instant "healthy" cereals, bread, "whole grain" crackers, etc.

Interestingly enough, in the decade that followed, instead of seeing a decline in waistlines and heart disease, including diabetes, we saw the exact opposite.

The prevalence of Type 2 Diabetes in adults has continued to increase, and is now occurring more and more in children, where Type 1 Diabetes was found most often. Even with the reemergence of fat in today's world, we continue to see an increase in metabolic and degenerative diseases.

So what is going on?

My sense is that it is multifaceted, but the dietary misinformation, coupled with the influence of food corporations on our general health information and beliefs, has played a huge part in the situation we find ourselves in right now.

Type 2 Diabetes is a "lifestyle" disease; it can wreak havoc on our energy, organs such as the kidneys, eyes, and pancreas, causes neuropathy in advanced cases, and creates systemic inflammation and weight and fat accumulation, often around our bellies.

It is also preventable and reversible for most, with the right tools, information, and strength of will. We ultimately need to bring balance back into our lives and start making our health a priority.

A lot of us lead busy lives. We are often in a hurry, trying to fit in many tasks in one day, and end up eating on the run or gobbling down our meals quickly without even tasting them.

My thoughts are that often, this exact situation is what can serve as a trigger for a cascade of events that can lead to metabolic imbalances.

When we are in a hurry, we don't "have time" to cook. We usually grab something quick and convenient, whether it's cold cereal from our cupboard, or a sandwich or muffin at the coffee shop on the way to work. When this occurs day after day, week after week, our body can start to suffer.

We complain of feeling "hangry" mid- day; we end up so tired in the morning we need multiple cups of coffee just to keep us going; we have sugar cravings mid afternoon and explain it away as "my blood sugar is low"; we begin to have some mild digestive issues such as burping, bloating, and gas; we begin to have interrupted sleep, often waking up in the middle of the night with our heart pounding, wide awake; we are often cranky, irritable, depressed or anxious.

All of these, my friends, can be symptoms related to an imbalanced blood sugar level.

Couple some of these with a high-stress lifestyle, either due to a busy family life or work life, and we have a recipe for weight and fat gain, and metabolic imbalance. So what can we do to change this?

The good news is that there is much we can do to help prevent issues with blood sugar from starting in the first place, and also many ways we can assist with rebalancing our blood sugar once we receive a diagnosis.

For maintaining blood sugar balance:

1. Choose a low-glycemic diet: this basically means foods that are higher in fiber, and lower in simple carbohydrates, and/or higher in healthy fats. These foods are slower to break down into simple sugars, helping to keep our blood sugar stable and our stomachs full longer. Examples of this include avocados, nuts, seeds, steel cut oats, whole grains ( the less refined the grain, the lower the GI index, eg, choose steel cut oats over "quick" oats, sprouted whole grain bread over "whole wheat bread" ) non- non-starchy vegetables, peas, legumes, lentils, meats, poultry, and fish.

2. Keep your diet 90-95% of the time whole foods and plant based: This means most of the time, you choose foods that are unprocessed and unrefined ( they are often in the produce aisle; they are not in a package; they don't come with directions; they haven't been taken out of their whole food form eg. oranges vs orange juice; whole chicken vs chicken nuggets) Allow 5-10% of the time for foods you enjoy but are not necessarily good for you. Although if you are like me, my version of a treat is a bowl of stir-fried broccoli, onions, and mushrooms, no joke...Most of us will rebel in some way if we are too strict with ourselves all of the time; give yourself space to relax sometimes. ( I do love French fries occasionally! )

3. Stress management as a priority: We can have very healthy diets, but still struggle with blood sugar imbalance. This is often due to chronic stress. Stress stimulates the release of the hormone cortisol, which raises your blood sugar, as an adaptive response ( the body thinks there is an emergency and is getting ready to run from that tiger). Incorporate practices such as daily short meditations, walking (especially right after eating to reduce insulin release), being outdoors, sleeping sufficiently, journal writing, yoga, and breathing exercises. Adaptogenic herbs such as ashwaganda, ginseng, rhodiola, and reishi mushrooms can all be part of a healthy stress management lifestyle.

4. If you are not sure about your blood sugar levels and are experiencing symptoms such as often being "hangry", fatigue, weight gain, especially around your middle, please get your blood sugar levels checked. This does not mean one test of fasting glucose. Ask for a Hemoglobin A1C test, which is a measure of average blood sugar in the last 3 months or so, AND fasting insulin. What we often see in the years leading up to insulin resistance and diabetes diagnosis is higher insulin levels, even with "normal" A1C and fasting glucose. This body is trying hard to keep all that sugar out of the blood and is having a harder and harder time doing it, hence the higher levels. Ask for these tests. If you are refused, consider an alternative opinion. Catching high insulin before it gets worse can make the difference between taking medications and not.

For those with existing high blood sugar/insulin resistance:

All of the above

And...

1. Increasing your fat intake and decreasing your carbohydrate intake temporarily can assist with blood sugar balance. Choose healthy fats such as unrefined coconut oil, raw nuts/seeds, organic extra virgin olive oil, avocados, and nut butters. This can be especially helpful when you have a sugar craving.

2. Intermittent fasting can be very helpful for the insulin resistance that usually comes before a diabetic diagnosis. This practice can help to access the stored energy in the cells, assisting with insulin sensitivity. Please consult your doctor first if you are on medications or suffer from hypoglycemic episodes, to see if this is suitable for you.

3. Cinnamon: Explore the uses of this herb, which has been shown in studies to assist with blood sugar regulation. Try sprinkling some in hot drinks, on oatmeal, stewed fruit, etc.

4. Increase your Omega-3 fat intake: Some studies have shown that a higher dosage of good-quality Omega-3s can help to protect the arteries even in the presence of a high sugar diet. Aim for 3 grams/day of Omega-3s, with food. Make sure you check the label for Omega 3 content, not total fish oil; we can misinterpret the labels sometimes. Consult your doctor if you are on blood-thinning medications to see if this dosage is right for you. Temporarily discontinue usage right before or after surgery.

5. Magnesium: Magnesium deficiency is common with insulin resistance and Diabetes. Magnesium plays an important role in insulin production and sensitivity. Make sure you are getting enough. Check RBC Magnesium status if you are not sure, and supplement with a good-quality product if you have low levels. Magnesium glycinate is a well-absorbed form.

Blood sugar imbalance does not need to lead to disease! Please take the proper measures to protect yourself, and make sure you are covering all the bases if you are currently suffering. Seek help if you need assistance.

Be Well,

Silvia

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You don't have to do this all by yourself; sometimes we just need a little guidance to help us along the way.