Maintaining normal blood sugar levels is a very important part of avoiding long-term health issues, managing your weight and just feeling good. In fact, having steady blood sugar levels is the one thing that every person who lives over 100 (centurion) has in common. If you are feeling moody, having problems losing weight, or feel the need for caffeine, you may have a problem balancing your blood sugar. And that can be a serious problem because also drives up inflammation, throws off hormones, and reduces our health and vitality.
In the typical diet, over a third of the calories that are consumed come from sugar or white flour, which is highly refined and acts just like sugar in our system. This insludes things like white rice, pasta, and potatoes. When these foods are consumed, your blood sugar spikes and insulin is released in an attempt to lower your blood sugar levels by turning it into energy. Once turned into energy, your blood sugar should start to return back into the acceptable range. However, the body doesn’t always know when to stop releasing insulin, which can then create low blood sugar, and that is what we call “the crash”. When the body’s blood sugar is low, you make experience moodiness, irritability, and cravings. This may make you feel like eating more more sugar resulting in a viscous cycle.
For some people, the process of insulin changing blood sugar into energy doesn’t work efficiently. This can lead to some health issues, including insulin resistance or even diabetes. Symptoms of insulin resistance include: intense hunger, poor concentration, cravings for sugar, emotional instability, memory loss, feelings of anxiety or panic, lack of focus, lack of motivation, and fatigue. Here are some things you can do to help you balancing your blood sugar levels.
Turmeric and Cinnamon
Turmeric and cinnamon both improve insulin sensitivity and allow glucose to be transported from the blood and into the cells much more efficiently. This effect reduces the need for as much insulin to be released and can help you in balancing your blood sugar levels. They both create a more stable rise and fall in blood sugar that is not as detrimental to health as the rapid rise and fall found with high-sugar diets or those with diabetes.
In addition, turmeric is excellent for targeting and lowering inflammation throughout the body. This is important because chronic inflammation can be a contributor to blood sugar imbalances because it can stimulate cortisol release and spike blood sugar. Inflammation is also thought to be at the core of most diseases. And added benefit coming from cinnamon is that it is one of the most antioxidant-rich foods known. Cassia and Ceylon are the most common types of cinnamon found in the store. Ceylon is is considered to be more effective for stabilizing blood sugar.
Eat Plenty of Fiber
Fiber will keep you full longer and help you crave less sugar, and so is helpful in balancing your blood sugar. Foods that contain fiber include legumes, beans, flax seeds, coconut, chia seeds, oats, hemp seeds, nuts and seeds. Some of these are super foods in their own right – like flax and chia seeds – which both contain healthy Omega-3 fats. Coconut flour is extremely low in carbs so can be an excellent alternative for baking. Beans and oats are low glycemic meaning they release sugar at a slower rate because it takes longer to break them down in the intestine. Nuts contain essential fatty acids which are important for overall wellness.
And of course, we can’t leave out avocado which is a favorite health food for many. They are loaded with minerals, fiber, and healthy fats that all help to stabilize blood sugar levels. Avocados are also a significant source of B vitamins which are important for energy production. Avoid processed foods, eat plenty of leafy greens and consume these fiber rich foods, and you will be well on your way to balancing your blood sugar.
Reduce Mental and Emotional Stress
When you are stressed and your body enters “flight or fight” mode, there is a series of cascading reactions. Your body will secrete both cortisol and glucagon. At the same time, insulin levels fall and more glucose is released from the liver. The glucose, is meant to give you energy the to flee the threat. As a result, your body must produce more insulin to keep your blood sugar levels in check. In addition, when you’re stressed out, your blood sugar levels will probably stay elevated much longer than they would otherwise, ultimately promoting weight gain and Type 2 diabetes
And if you are under stress for a long time, and your cortisol is consistently elevated, you may experience difficulty losing weight or building muscle. Additionally, you’ll tend to gain weight around your midsection, which is a major contributing factor to developing diabetes and metabolic syndrome. So do what you need to do to minimize stress. This could include things like meditation, walks in nature, mild exercise, breath work, EFT, reading and listening to music.
Raw Chocolate
Surprise! Did you expect this in the list? Raw chocolate is is one of the most nutritious foods on the planet, and yes, it can be a help in balancing your blood sugar. It is packed with antioxidants, minerals like magnesium and chromium, and can even be a decent source of vitamin C. One of the key ingredients which makes is helpful in balancing blood sugar is chromium. Chromium is a potent mineral that most of us simply do not get enough of. It helps to improve the function of insulin to stabilize blood sugar and can also help reduce sugar cravings. Another key ingredient is zinc. Dietary zinc has been known to help to improve blood sugar stability.
Of course, the key is to avoid the sugar. Look for organic raw chocolate or “cacao” on the label. Normal cocoa powder and chocolate have been chemically processed and roasted, which destroys a large amount of the antioxidants and flavanols (the things that keep you young and healthy). Consuming raw ensures the highest nutrient density and therefore greatest potential for beneficial effects. Use raw cocoa powder or raw cocoa nibs in your favorite healthy drink or treat.
Intermittent Fasting
The latest thinking about fasting points to the idea that you can get most of, if not all, the same benefits, and more, with intermittent fasting. In its most basic form, intermittent fasting involves reducing your food intake (not your calories) to a limited time frame. The most common protocol involves fasting between 14 to 18 hours. This means you have all of your calories in a 6 to 10 hour window.
It has become popular because it can help you lose weight without feeling hungry, and can help reduce your risk of chronic diseases like diabetes and heart disease. This is because it helps promote insulin sensitivity and normalizes your “hunger hormone” – ghrelin. It also increases the rate of HGH (human growth hormone) production, which has an important role in health, fitness, and slowing the aging process. And if that wasn’t enough, intermittent fasting can help suppress inflammation and fight free radical damage.
Intermittent fasting does not work well with empty calories and processed foods. It works extremely well with a healthy diet that is full of vegetable carbohydrates, healthy protein, and healthy fats such as butter, eggs, avocado, coconut oil, olive oil, and raw nuts.
Did this help you? If so, I’d greatly appreciate it if you commented and/or share it on social media.
Email: sharonledwards@hotmail.com
Facebook: https://www.facebook.com/sharonledwardsbiz/