Healthy Way to Balance Blood Sugar Levels

Aug. 4, 2015 - PRLog -- Balancing blood sugar is critical in the management of many health related issues such as type 2 diabetes, obesity, cardiovascular disease and neuro-behavioural disorders such as ADHD, dementia and depression. Our pancreas and liver both work hard to process and metabolize all the carbohydrates we consume on a daily basis. Unfortunately many of us are consuming more than our fair share which places a burden on both these vital organs leading to many metabolic disorders such as dysglycemia (fluctuating blood sugar levels), insulin resistance and type 2 diabetes. Some common signs of blood sugar that isn’t regulated includes, irritability, fatigue, increased thirst (hyperglycemia) confusion and dizziness. However, there are many nutritional steps you can take that will help you balance your blood sugar.

- Remove all processed and packaged foods and beverages that contain added sugars especially those containing high fructose corn syrup.

- Include good quality fats in your diet such as unrefined coconut oil, cold pressed extra virgin olive oil, omega 3 from good quality fish such as wild caught salmon or sardines, nuts and seeds, avocados and organic butter from grass fed cows. Do not be afraid of good quality fats. Our body’s need fat to build cell membranes and nourish brain cells. However, do stay away from transfats that can be found in many processed foods.

- Have a good source of protein with each meal. Do not be afraid of eggs. Eggs are a complete protein and our body can absorb the protein in eggs more than any other protein source. Eggs also contain choline an important B vitamin required for neurotransmitter production, they contain B12 for energy and mental health plus they also contain selenium for thyroid health. The best way to enjoy eggs is either soft boiled or poached that way you are not destroying the proteins plus the cholesterol in eggs will not oxidize.

- Make sure you are getting at least 30g of fiber in your diet. According to Dr. Robert Lustig, author of, Fat Chance, eating a carbohydrate with fiber will cause the sugar in the carbohydrate to be released into your blood stream at a slower rate therefore not spiking your blood sugar. If you eat food the way nature intended you don’t have to worry about doing the math. For example an apple contains carbohydrates but it also contains fiber and other important vitamins and minerals that your body requires.

- Also according to Dr. Robert Lustig, the glycemic load of a food is a better indicator of the effect of carbs on blood sugar than the glycemic index. Glycemic load takes into account the amount of carbohydrates per serving and its effect on blood sugar. Whereas the glycemic index simply looks at the carbohydrates in a food and its effect on blood sugar. For example watermelon has a high glycemic index of 72 but a low glycemic load of 4 when serving size is taken into account. Meaning that one 120g serving of watermelon will not spike your blood sugar that quickly. As a rule of thumb a high glycemic load score is 20 or higher, a medium glycemic load score is between 11-19 and a low glycemic load score is under  To balance blood sugar you can also eat more frequently. Divide your breakfast lunch and dinner into 5 - 6 smaller meals. Eating smaller meals will also decrease the burden on your digestive system.

- Reduce caffeine and alcohol consumption. Excess caffeine contributes to increased cortisol levels which lead to increased blood sugar levels. Excess alcohol consumption places unnecessary stress on the liver resulting in potential liver dysfunction.

- Exercise. Make sure to incorporate some form of exercise into your daily routine. By exercising you will lose inches, gain muscle mass and increase energy levels.