The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. In these modern times, with the plethora of blood-sugar-related diseases, we need tools like GI and GL to help us understand ways to control blood sugar. The self-testing, graphic approach to food testing developed in the balance of the newsletter is a less scientific but a more dynamic way to explore postprandial (post-meal) blood glucose levels (BGLs).
GI measures the blood glucose impact of foods eaten in isolation, yet we rarely consume foods this way.
GI readings vary with the individual—blood sugar and insulin reactions are more extreme for diabetics, for example (See Charts 2A and 2B). GIs are calculated in the science lab as the day’s first meal after a 12-hour fast and using a fixed serving that includes 50 grams of carbohydrate.  Most of our daily calories, however, are consumed in combination and throughout the day, when our blood sugar is affected by other foods that we have eaten earlier, as well as by our level of activity. Of the following numbered charts, the first three are based upon scientific research journal articles (Charts 1, 2A, 2B), while the last four (Charts 3-6) are constructed from my own self-testing of foods4 using a simple blood glucose monitor. Chart 1:  Blood Sugar Curves of White Bread Compared to Bread with Added Fiber, Sourdough, and Vinegar. Chart 3:  Instant Oatmeal, Whole Oats (Soaked and Not Soaked), and Whole Oats Combined with a Protein and Fat.
To fully appreciate the impact of two back-to-back carbohydrate breakfasts please notice that the scale used for Chart 6 is twice that of Charts 3-5. Resetting the Table–to Control Blood Sugar (For a discussion of other strategies, see April 2011).
Ramekins filled with condiments like nuts and seeds (GI=0).  Nuts and seeds provide healthy fats, fiber, vitamins, minerals, and antioxidants, while they slow digestion and curb blood sugar. Sourdough bread or whole-grain bread with whole kernels; butter from grass-fed cows and organic nut and seed butters such as tahini and pumpkin seed butter. A pitcher of water and glasses for all—sometimes we mistake hunger for what is in fact thirst.  You might flavor the water with a little lemon juice or other flavoring.
For the dressing, mix and whisk together equal parts, shoyu, mirin, and tahini.  Add dressing to quinoa salad, toss and enjoy.
Because 12-hour fasting, pre-meal blood sugar reading can vary, all data points at time zero prior to the first morning meal were indexed to zero in order to illustrate the change from a neutral starting point. I use the label “traditional” carbohydrates, just as we call unrefined fats, “traditional” fats. In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that we’re still being told to follow.
In fact, the studies show that these diets cause major improvements in many important risk factors. A high percentage of the fat lost on a low carb diet comes from the belly area and the liver.
People like to debate the mechanism, the stuff that is actually going on in our organs and cells that makes the weight go off. Unfortunately, this is not fully known, and chances are that it is multifactorial – as in, there are many different reasons why these diets are so effective. In this article, I take look at some of the most convincing explanations for the effectiveness of low carb diets.
One of the functions of insulin, is to tell fat cells to produce and store fat, and to hold on to the fat that they already carry. It also tells other cells in the body to pick up glucose (blood sugar) from the bloodstream, and burn that instead of fat. So, insulin stimulates lipogenisis (production of fat) and inhibits lipolysis (the burning of fat). It is actually well established that low-carb diets lead to drastic and almost immediate reductions in insulin levels.
They have claimed that, when carbs are restricted and insulin levels go down, the fat isn’t “locked” away in the fat cells anymore, and becomes accessible for the body to use as energy, leading to reduced need for eating. However, I’d like to point out that many respected obesity researchers do not believe this to be true, and do not think the carbohydrate-insulin hypothesis of obesity is supported by the evidence.
Glycogen: The body stores carbs in the form of glycogen, which binds water in the muscles and liver.
This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly.
Even though some people use this as an argument against low-carb diets, reduced water weight should be considered an advantage. Anyway, despite claims to the contrary, this is far from being the main weight loss advantage of low-carb diets. The studies clearly show that low-carb diets lead to more fat being lost as well, especially the “dangerous” belly fat found in the abdominal cavity. So, part of the weight loss advantage of low-carb diets is explained by reductions in water weight, but there is still a major fat loss advantage as well.
Bottom Line: When people go low-carb, they lose significant amounts of excess water from their bodies.
In most studies where low carb and low fat diets are compared, the low carb groups end up eating much more protein. This is because people replace many low-protein foods (grains, sugars) with higher protein foods like meat, fish and eggs. Numerous studies show that protein can reduce appetite, boost metabolism, and help increase muscle mass, which is metabolically active and burns calories around the clock. Many nutrition experts believe that the high protein content of low-carb diets is the main reason for their effectiveness. Although this is controversial, many experts do believe that low carb diets have a metabolic advantage.


In other words, that low carb diets increase your energy expenditure, and that people lose more weight than can be explained by reduced calorie intake alone.
A study conducted in 2012 found that a very low carb diet increased energy expenditure compared to a low fat diet, during a period of weight maintenance.
The increase was around 250 calories, which is equivalent to an hour of moderate-intensity exercise per day! However, another study has suggested that it may be the high protein (but not low carb) part of the diet that causes the increase in calories burned. That being said, there are other mechanisms that may cause an additional metabolic advantage.
On a very low carb, ketogenic diet, when carb intake is kept extremely low, a lot of protein is being transformed into glucose in the beginning, a process called gluconeogenesis. This is an inefficient process, and can lead to hundreds of calories being “wasted.” However, this is mostly temporary as ketones should start replacing some of that glucose as brain fuel within a few days.
Bottom Line: Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake. This includes sugar, sugary drinks, fruit juices, pizzas, white bread, french fries, pastries and most unhealthy snacks. There is also an obvious reduction in variety when you eliminate most high-carb foods, especially given that wheat, corn and sugar are in almost all processed foods. Many of these foods are also highly rewarding, and the reward value of foods can impact how many calories we end up eating. So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake. Bottom Line: Low carb diets exclude many foods that are highly rewarding and extremely fattening.
Probably the single biggest explanation for the weight loss effects of low carb diets, is their powerful effects on appetite.
Our low glycemic index chart shows foods with both low and high glycemic index values a€“ it is a complete list of values.
An additional note a€“ the values in the table above are averages collected from several sources. In addition to these simple steps, use the low glycemic index list above while shopping or eating out.
Chronic Inflammation is a silent epidemic; a plague afflicting millions of unsuspecting Americans.
Chronic diseases which are generally triggered by diet, lifestyle habits, and environmental toxins account for more than 75% of health care spending.
Seven out of Ten Americans die each year from chronic diseases. In 2005, 1 out of every 2 adults had at least one chronic illness, while about 25% of people living with a chronic illness experience significant limitations in daily activities. Anyone who has been stung by a bee, fallen off a bike and bruised their knee, broken out in hives, or experienced a blister from splattering grease while cooking knows firsthand what acute inflammation is. A serious problem arises when the inflammatory response never turns off –when the body is continuously reacting to an offender. Managing inflammation before it manifests into a recognizable disease is an important key to maintaining one’s health. Diet accounts for the majority of the benefits you reap from a healthy lifestyle, and keeping inflammation in check is a major part of these benefits. The best way to manage inflammation is to eat a diet rich in organic, nutrient dense, whole foods, especially antioxidant loaded fruits, vegetables and nuts like omega 3 rich walnuts, selenium, rich Brazil nuts, and natural vitamin E rich-almonds. Get the latest key natural health information from NaturalSociety with our daily newsletter, and receive three free health guides and one full length E-book! The second factor—the postwar shift from traditional to refined carbohydrates—is largely due to the growing role of the commercial food industry and processed, convenience foods.  Convenience foods must have a long shelf-life, so food companies rely upon refined flours and oils, which do not go rancid. Visual pictures of postprandial blood sugar behavior, while less scientific than GI measurements, are nevertheless powerful learning tools, providing a real flavor for how our body reacts when we eat different kinds of foods.
This chart illustrates the second meal effect– that what we eat at one meal affects postprandial blood sugar behavior at the next. What we do to our children when we give them a sugary cereal or a Pop-tart for breakfast extends beyond this first meal to affect their blood sugar, hunger, concentration, and desire to overeat throughout the rest of the day. One of the best herbs and spices to moderate blood sugar.  It can be sprinkled on hot cereals and desserts such as puddings, custards, and stewed fruits.
This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease.
High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning. When carb intake goes down, glycogen levels in the body go down, and the water follows along.
Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories.
In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced. Be aware that certain types of foods might have different varieties that will have different GI.
The shift to low glycemic index foods will give you a fighting chance to improve your health. It is the mother of most major chronic diseases including heart disease, cancer, obesity, Alzheimer’s and many others.
Instead, doctors use indirect methods by measuring blood levels of C-reactive protein, a pro-inflammatory marker, and homocysteine levels. It’s the internal ambulance that rushes to the scene of the injury and stabilizes the victim and starts the healing process. This type of inflammation is symptomatically silent, unlike acute inflammation, and can go on for years until troubling symptoms emerge and a major disease manifests.


Resolve lingering, low-grade infections and other pathogenic conditions with natural treatments. However, you shouldn’t wait till something goes wrong to research it—being proactive about your health is the best medicine! These foods will generally make your blood sugar rise more gradually, which gives your body time to signal for a smaller and more gradual increase in insulin production.
Omega-3 food sources include ground, flax seeds, hemp seeds and chia seeds. Good Fats are Anti-Inflammatory. A 2004 study published in the journal Oncogene found that curcumin (found in turmeric) was found to be an effective alternative to allopathic drugs as an anti-inflammatory and anti-proliferative agent against tumor cells. Be sure to buy the organic non-irradiated version of this healing spice. Your gut and the probiotic organisms who live there comprise 80% of your immune system. A study published in Pathogens, a publication of the Public Library of Science, demonstrated the anti-inflammatory and pathogen protection benefits of probiotics beyond the gastrointestinal tract. In this article, we’ll try to explain the blood sugar roller coaster in simple words and diagrams. This is why diabetes and obesity often go hand-in-hand (90% of diabetics are either overweight or obese). David Ludwig regarding high-glycemic foods and overeating, cited in the Recommended Reading section at the conclusion of this newsletter.
This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods.
While these foods are OK in moderation, they are not considered to be low glycemic index foods. We call these foods flooders, as they flood your body with sugar and they have a higher potential to cause cell damage due to the high sugar spike.
The body takes longer to digest these types of foods and thus delays the sugar from entering the blood stream. Some examples are unprocessed coconut oil, raw, organic pastured butter, genuine olive oil, and avocados.
The February 2005 issue of the Journal of Alternative and Complementary Medicine reported that ginger suppressed the main pro-inflammatory compounds cytokine and chemokine. Let us know if you have any questions as you read!Where does sugar in your blood come from?The sugar in your blood is called glucose and it comes from eating foods that contain carbohydrates. Further, some GI values can change due to differences in ripeness or age of the food a€“ food can be picked, stored and then consumed a year after picking or the day it was picked a€“ this age impacts the GI, as well as nutritional and vitamin content. Wild fish such as salmon, sardines, and anchovies are also high in anti-inflammatory omega 3s. Your body breaks down carbohydrates (and sometimes fats and proteins too) to extract glucose. So what we call blood sugar is actually blood glucose.As your logic might be telling you, foods rich in glucose are typically sweet.
Fresh and dried fruit, fruit juices and nectars, as well as honey, corn syrup and molasses  are some of the foods high in glucose. Glucose can also be obtained from grains, legumes, vegetables and dairy products, such as milk.
These are natural sources of glucose, but there are also refined, processed sugars like high-fructose corn syrup or that white sugar you add to your morning coffee.
Your cardio-vascular system helps carry glucose to all the cells, providing them with vital energy to run your body.
Hormone called insulin makes glucose in the blood accessible to cells, so that they can absorb it and burn it to produce energy.However, not all glucose is delivered to the cells.
Depending on the amount of glucose in your blood (blood sugar level), some of glucose gets stored in the liver as glycogen for short-term use and some gets converted into fat for long-term energy needs.What can go wrong with your blood sugarEvery time you eat, you are typically consuming some kind of carbs, which then turn into glucose during digestion.
The rising blood sugar levels trigger the release of insulin that helps deliver glucose to the cells to produce energy. This leads to progressively high blood sugar levels (hyperglycemia.) As pancreas keeps producing more and more insulin to take care of glucose, more and more cells get over-stimulated and lose their sensitivity. Insulin resistance is a symptom of pre-diabetes and may eventually turn into type 2 diabetes if not caught early. Studies have shown that insulin resistance can be linked to excess weight, physical inactivity, poor diet based on too many (often processed) carbohydrates and even sleep deprivation.Type 1 DiabetesOn the other hand, pancreas may stop producing insulin all together, which is the cause of type 1 diabetes. While the exact origin of this disease is unknown, it is commonly believed to be autoimmune.
This means that your own body may attack your pancreatic cells responsible for insulin production.Both type 2 and type 1 diabetes result in dangerously high blood sugar levels.
Low blood sugar (hypoglycemia) can occur in both type 1 diabetics (due to overdose of insulin) and non-diabetic people. According to one theory, eating too much processed carbohydrates too often causes the body to absorb glucose too fast and overproduce insulin.As the blood sugar level takes a dive, you may feel sleepiness, dizziness, anxiety, irritability, as well as hunger even though you just ate. Your body will be craving carbs to get the glucose levels back up, which will start the cycle all over again. Thankfully, many of the diabetes and pre-diabetes symptoms are reversible through diet and exercise, as long as they are timely addressed. If you know you have high or low blood sugar, please feel free to contact Cara-Michele for nutrition advice and stay tuned for more articles on how to manage your blood sugar. What is Blood Sugar and What Can go Wrong was last modified: October 15th, 2015 by Cara-Michele Nether - AcupuncturistLeave a Reply Click here to cancel reply.



Range of normal fasting blood sugar levels vary
High blood sugar yeast overgrowth naturally


Comments

  1. 10.09.2014 at 19:42:34


    Can also feel anxious, start sweating, or become are found to have retinopathy your blood sugar.

    Author: L_500
  2. 10.09.2014 at 21:48:52


    May no longer feel the early symptoms of low blood.

    Author: Nacnoy_Snayper