Back away from the doughnut! Essentially, it is your kryptonite. This type of
food contains a low amount of fiber, high amounts of sugar and a guaranteed
crash after insulin surges into the blood.
Insulin does such a great job of
clearing out the sugar in blood that
it results in low blood sugar and
then you are right back to where you
started: hungry, tired, and grumpy
brewer’s yeast.
Zinc can also be
important. Zinc can be found in
omega-3 rich pumpkin seeds, as well
as wheat germ and brewer’s yeast.
Fiber content is the major difference
between simple and complex
carbohydrates. Fiber is an indigestible
carbohydrate, so it does not add to
net caloric intake. Insoluble fiber
promotes bowel movements. Soluble
fiber slows the absorption of sugar
into the blood stream. It also absorbs
cholesterol and its precursors (bile).
The bran and germ of wheat, rice,
oats and corn are very high in fiber,
as is flaxseed, the latter being a
good source of healthy omega-3 fats
and a good source of magnesium,
manganese and some zinc. Omega-3s,
including alpha linolenic acid (ALA)
can also have a positive effect in
diabetes, as they have been shown to
support healthy insulin sensitivity and
regulate glucose.
A little known fact is that fenugreek
seeds help to control cholesterol and
regulate blood glucose. These seeds
lower overall serum cholesterol and
reduce triglycerides. In one human
study, 2.5g of fenugreek per day for
3 months significantly reduces these
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cardiac risk factors. Spice cinnamon
may also help lower insulin resistance
in doses as little as one gram.
Finally,
the best sweetener for blood sugar
balance is stevia. Stevia has proven
to support healthy blood sugar and
blood pressure. The thing to realize is
that long term, continued over-eating of
sweets and low fiber carbohydrates
can eventually “burn out” the insulin
receptors on the cells that assist in
getting sugar from the blood into the
cells. This is quickened by a lack of
exercise. In an effort to overcome this,
our bodies may make more insulin.
This constant disruption of blood
sugar levels is called “Metabolic
Syndrome.” This is often a precursor
to heart disease and diabetes.
Common findings are blood pressure
above 130/90 (either number), high
triglycerides, a suboptimal good
(HDL)/bad (LDL)cholesterol ratio, and
central adiposity. Central adiposity is
when your waist size is more
than half your height.
It is important to realize that blood
sugar tests will usually still be
within normal range with metabolic
syndrome. It is now possible to
measure blood insulin along with
blood sugar when doing a 2 or 4 hour
glucose tolerance test (GTT).
Eventually, insulin resistance reaches
such a magnitude that even fasting
blood sugar becomes abnormally high.
This is known as diabetes. Relatively
minor symptoms will appear such as
frequent urination, excessive thirst,
extreme hunger, increased fatigue,
and irritability. |
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You can prevent the aforementioned
conditions from developing. Balanced
eating, regular exercise and proper
rest are a start. Balanced eating
means meals with healthy fats, high
fiber carbs and lean protein.
The most important meal of the day for
maintaining healthy weight and blood
sugar levels is breakfast. A good
breakfast is also associated with less
heart disease and cancer.
What’s on the Menu
Breakfast menus that support healthy
blood sugar include one or two eggs
with high fiber, 100% whole grain
toast, berry jam, and green tea. Half
an orange or grapefruit, whole grain
cereals with low fat dairy or soy milk,
soy or whey protein sprinkled with
nuts, seeds, and/or berries.
Some foods and spices are particularly
good for balancing blood sugar. The
minerals chromium and magnesium
are both essential for maintaining
healthy blood sugar levels. Sources
of these are organic black strap
molasses, toasted wheat germ, and
Dr. John H. Maher
Co-Founder, BioPharma Scientific
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