Have you ever wondered why you feel hungry a short while after having a feed full of carbs? The problem is, while your blood sugar levels are dropping down after the carb rush, your hunger starts to kick in. Dr Andreas Eenfeldt (The Food Revolution video) performed his own tests on himself regarding blood glucose levels (see attached image). Meal 1 : Piece of non-lean steak and veggies (all fried in butter) with Bernaise sauce (egg yolk and butter sauce).
As you can see by the graph (Click the thumbnail to see a larger version), Meal 1 (the Low Carb, High Fat meal) kept his blood sugar at a steady, even level, right where it should be. These are some of the reasons there is a swing in the medical profession (those who are still not completely set in their ways, or not willing to deviate from the current nutrition beliefs) towards a Low Carb, High Fat food lifestyle.
The amounts should also be put on a blood sugar levels chart were they can be compared with other days and are a record for your doctor. Find out what your blood sugar levels after eating should be and talk to you doctor about improving your diet. Many people know about normal blood sugar levels, and that insulin plays a role in regulating blood sugar. When you say that someone is insulin resistant you are saying that their hormone insulin does not work well.
One of the main functions of insulin is to lower blood sugar levels by enabling blood sugar to enter into the cells of your body, where it is used for energy, or stored for future use.
This causes the body to make more and more insulin to get enough potentially harmful glucose sugar out of the bloodstream. Insulin resistance is found most commonly in Type 2 diabetes, but it can begin when you are only borderline diabetic or prediabetic.
There are blood tests that your doctor can do to check your blood sugar and insulin levels.
Any type of physical activity has the potential to make your insulin work better…you knew I was going to say that. Combining both endurance and resistance exercise activity has been shown to be the best approach in a number of research studies that have looked at these different forms of exercise. Exercise resistance bands are a good way to start to get used to some resistance activity at home. During exercise, your body burns the stored up form of sugar in your muscles and liver called glycogen. This increased insulin sensitivity from an episode of exercise movement activity does not last forever.
In addition to the direct effect of exercise movement to burn off sugar and to build sugar burning muscle, there’s also an indirect benefit.
You especially benefit from losing the body fat at your gut commonly referred to as abdominal or visceral fat.
Eating in a way that avoids marked increases in blood glucose levels after meals can decrease insulin resistance and improve your insulin sensitivity. How high your blood sugar level is after you eat is mainly a reflection of the amount of carbohydrates you have eaten. There are several variables to be considered when looking at the different approaches to food in relationship to insulin resistance and blood sugar levels. To dig into these studies and try to parse them out is not only beyond the scope of this article, it is simply beyond me. As I said above insulin dependent diabetics understand the relationship of carbs to insulin secretion. For more information on how to food can be used to improve insulin sensitivity grab a book at the Nutrientology Store and get some more learnin’ done. A recent study of green tea extract using animals suggests that green tea extract (EGCG) may provide support to people with insulin resistance. Although the research was done using mice, there’s enough positive data to make a case for proceeding with human studies. An EGCG containing green tea extract supplement appears to slow the digestion of starches resulting in a slower rise in blood sugar after a meal.
Cinnamon has been shown to decrease blood sugar levels and improve insulin sensitivity in people who were both of normal weight and overweight. Cinnamon research has focused on its potential as a preventative supplement and possible treatment for insulin resistance, metabolic syndrome and type 2 diabetes. The only measurement consistently improved by using cinnamon is fasting glucose blood sugar levels. Since alpha lipoic acid (ALA) is such a potent and interesting anti-oxidant that plays a role in metabolism helping to turn glucose sugar into energy, several studies have looked at the potential for this nutrient to improve insulin resistance.
Another study looked at the degree of insulin resistance of fat cells treated with alpha lipoic acid.


And one more…this study examined the idea that diabetes can be improved by getting the body to make more alpha lipoic acid. As an aside, alpha lipoic acid supplementation has shown promise in helping the symptoms of diabetic nerve damage known as diabetic peripheral neuropathy. Cyanidin-3-glucoside is actually a pigment compound found in many red berries including grapes, blackberries, blueberries, cherries, cranberries and others. Like green tea and cinnamon, it appears that anthocyanins can affect the activity of PPARs – peroxisome proliferator-activated receptors. Limited animal and test tube studies have been done looking at the effect of cyanidin-3-glucoside containing berries on triglycerides, fasting insulin, insulin resistance, and blood sugar. If you are a member of a healthcare field, or otherwise have a special knowledge in the area of nutritional supplements, exercise-movement or food, and you would like to share your knowledge with the Nutrientology family, go here. You are full straight away, but an hour or two later you are looking for a snack to tide you over until the next meal. The carbs are quickly absorbed into the blood stream sending your Blood Glucose levels sky high.
He recorded his blood sugar levels over a 6 hour period after eating two completely different kinds of meals. If the body produces too little the body doesn’t get the necessary energy and the high amount of sugar in the blood can permanently damage the body.
But they do not know about “insulin resistance.” Insulin resistance is a condition present in many people with diabetes, as well as borderline diabetes, also known as prediabetes. The body becomes “resistant” to insulin’s job of keeping your blood sugar level healthy, among the many other things that it is does.
If you have prediabetes you need to fix your insulin resistance and get your body sensitive to insulin once again. It has many functions including signaling the movement of sugar out of your blood and into your muscles, liver and fat cells.
Someone who is very sensitive to the effects of insulin will only need a small amount to get the job done. In many cases, borderline diabetes begins when your insulin sensitivity starts to decrease and your body starts to become resistant to insulin’s ability to move sugar out of your blood and into your cells. Increased blood sugar levels, decreased insulin sensitivity and increased insulin resistance typically occur silently as your metabolism becomes more and more quietly corrupted by this process. Combining aerobic activities — such as brisk walking, swimming, and riding a bicycle — with resistance training, is a good prescription for reversing insulin resistance.
Discuss your desire to improve your blood sugar levels and insulin sensitivity through exercise. Start slowly with just endurance physical activity, you can then pick up the pace of your endurance activity (increasing intensity).
Resistance exercise movement (with weights or rubber resistance bands) will benefit you the most if you build up to a weight or resistance that you can lift with good form at least 8 times, but not more than 12 times in each set.
After exercise, your muscles replenish their glycogen storage with glucose sugar from the food you eat.
This benefit involves the reduced body fat that comes about from exercise physical activity. This fat tissue is not a passive storage area for all the excess food calories you have eaten over the years.
You can prevent such elevations by choosing foods with higher fiber content and lower glycemic index and glycemic load such as vegetables. Diabetics on insulin understand this all too well since they often have to adjust their insulin dose based on how many carbohydrates they have eaten at a meal. It depends, there is not a one size fits all recommendation that can be made, and to make matters even more confusing, there are a number of research studies that support both low-carbohydrate and low-fat eating to improve insulin resistance. My take on the literature is that we run into problems when we eat both high carbohydrate and high fat, especially when the carbohydrates are in the form of starches or processed foods, as opposed to those found in vegetables. I have previously posted about green tea and its ability to apparently inhibit the digestion of certain macronutrients including fat and protein. This may benefit some people and be a means toward healthier blood sugar levels, especially for people with diabetes and prediabetes-metabolic syndrome. Some medical research has suggested that chromium may be supportive of insulin sensitivity and better blood sugar levels, but this is not clear.
The first rule is “do no harm.” Chromium has shown some benefits in blood sugar management for some people, but there can be problems involved in taking too much. Extensive “test tube” evidence has shown that cinnamon may improve insulin resistance by helping the body overcome impairments in insulin signaling in muscle tissue. However, numerous human clinical trials with cinnamon have been conducted with varying findings. One such study recruited and looked at184 patients with type 2 diabetes and insulin resistance.


The proponents of this theory think it may work by “firing up” the enzyme in the body that makes ALA so that it makes more. I have written about this in my Special Report on the The 5 Top Supplements for Diabetic Peripheral Neuropathy. Creighton is a podiatrist and foot surgeon with over 24 years in podiatric practice treating thousands of patients afflicted with the physiological, physical, and psychological side effects and complications of diabetes and pre-diabetes metabolic syndrome. Ready for the next meal to have the body go through that whole blood sugar rollercoaster ride again. Diabetes, or as it is known as hyperglycemia, is where there is too much glucose (sugar) in the bloodstream. If too much insulin is added and not enough glucose was taken in, the body will run out of energy and begin to show bad symptoms that should be treated with immediate sugar intake. For many people, the best way to begin is with a low intensity activity like simply walking. After you are comfortable with this, then you can start to do the same approach with your weight lifting. On the days when you are not moving as ambitiously and intensely, just do some more casual movement “in low gear” like going for a stroll. This fat tissue is actively involved in your metabolism, and therefore your overall health. Exercising just before meals can also help to lower your blood glucose sugar levels after you are done eating since insulin sensitivity is heightened right after exercise. If you have insulin resistance you should not be eating a significant amount of non-vegetable and non-fruit carbohydrates. The response to taking a chromium supplement for blood sugar levels appears to be individualized. In fat tissue, it has been shown that cinnamon increases the expression of  something that regulates metabolism known as PPAR. Anthocyanins are a type of plant flavonoid polyphenol compound that have shown favorable human biologic activity.
The general short answer is that insulin is a hormone, and hormones work properly only within very specific ranges.
They drop so far that they go below the normal recommended levels, then slowly rise back up. Talk to your doctor about taking the necessary steps to reverse insulin resistance so you can stop prediabetes and avoid full type 2 diabetes along with its potentially devastating complications that can keep you from leading a functional independent life, not to mention the medical costs that could send you to the poorhouse. Sugar is “sticky” and it will start to bind onto different parts of your system causing disease. A person who is insulin-resistant needs a lot more insulin to get the same amount of blood sugar out of their bloodstream. Too much insulin in the blood is associated with high blood pressure, heart disease and heart failure, obesity (particularly abdominal obesity), osteoporosis (thinning bones), and certain types of cancer, such as colon, breast, and prostate cancer. If you have a foot problem that keeps you from walking, see a podiatrist and get that addressed, but in the meantime start moving your feet and legs on a stationary bike.
In other words, start with a low weight, and moderate repetitions, then gradually increase the weight and adjust the number of repetitions as needed depending on your desired intensity level and weightlifting goals. Abdominal fat actually puts out biological chemicals that cause inflammation throughout your body. Likewise, eating carbohydrates within 90 minutes after exercise is also beneficial for the same reason.
Eat real carbs, not from a package, and eat them after exercise when your muscles are ready to use them. The levels that are given after testing with a blood glucose meter should be in this range or too much or not enough insulin has been taken. I have written about the formation of so-called advanced glycation end products in the past. This inflammation from fat is believed to play a role in the development of insulin resistance, the onset of prediabetes, metabolic syndrome and eventual type 2 diabetes.
Think real food…real plants and animals…food from the farmer’s market…food without a label.
That way they do not get turned into fat and get shipped off to your belly to join the ruckus, and start pumping out inflammatory compounds. It is this process that causes many of the side effects of diabetes that I see on a regular basis, namely foot wounds and ulcers due to loss of feeling. Even if you do not lose body fat, there is some preliminary research suggesting that exercise can change less healthy white body fat into brown fat which is better for your metabolism, including insulin resistance.



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