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. I’ve been meaning to do a deep dive into physiological insulin resistance for quite a while now, but the universe keeps conspiring to take my time. Live Chat for KetoersVisit #ketofree for casual chat, Q&A and oft zany discussions for and by people following a low-carb, ketogenic lifestyle.
Probably the most influential science & nutrition writer in the universe (or at lease, my life). Join university-trained chef, Hungry Julie, in her riotous and irreverent romp through keto cuisine. The blog of Petro Dobromylskyj, British RVC who was bitten by the nutrition bug and has become one of the most insightful contemporary thinkers on nutrition. Great resources for the low carb eater from an MD who has been promoting carbohydrate restriction for ages.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. When this normal process goes wrong, there is either not enough insulin to do the signalling or the cells are "insulin resistant", that is, they do not seem to understand what the insulin is trying to tell them to do about the glucose. My name is Dr Iris Bell, and I am an alternative medicine doctor, researcher, and educator educated at Harvard and trained at Stanford Medical School, as well the University of California - San Francisco.
For normal people, their system keeps blood sugar in the range of 70-100 milligrams per deciliter while fasting (after not eating overnight, for instance). Different age groups may have somewhat different cut-offs that define what is "too high." If the blood sugar stays high for long periods of hours, someone can develop damage to their body's tissues, especially kidneys, blood vessels in the brain and heart and nerve damage in peripheral nerves that normally detect pain, vibration, and temperature in the toes and fingers.
Once a person has been diagnosed with diabetes, they usually need to use a combination of diet, exercise, weight loss, and medications to control blood sugar levels. The drugs are not always effective or are only partly effective in lowering blood sugar (and sometimes they overshoot and cause serious short term problems of very low blood sugar levels that can cause seizures, brain damage, or even death), and they can cause their own serious side effects, and so reducing the risk of diabetes is always preferable to taking drugs to treat it once it develops. Protein gets all the “airtime” (because there’s more money in it!), and although it is important to an extent, sorting out your carbohydrate consumption will dramatic improve your performance and body composition. Carbohydrate is the body’s primary energy source, but any surplus calories will be stored as fat.
Also, when insulin is dumped into your bloodstream, it causes a rapid fall in blood-sugar, down past your resting level – this energy crash causes cravings for more high GI foods (to rapidly bring blood-sugar back up again). The timing of your meals will also drastically effect your blood-sugar and energy levels throughout the day. You should familiarise yourself with the GI values of different foods (subscribe to my free email list and download this article complete with GI value tables) and understand that consuming some protein with every meal or snack will help slow the absorption of even high GI foods. It’s especially important to consider the carbs in pre-fight meals, to avoid an energy crash in the ring. In my next post I explain how to fuel for long training sessions, optimise refuelling for multiple training sessions in one day, and then follow up with a look at the role of carbohydrates when cutting weight for a fight.


Don Heatrick, owner of Heatrick Strength & Conditioning, is a strength and conditioning coach, Muay Thai coach and former pro Thai boxer from the UK. With over 25-years experience in combat sports and athletic conditioning, he’s passionate about all things leading to improved Muay Thai performance.
Don Heatrick is owner of Heatrick Strength & Conditioning, is a strength and conditioning coach, Muay Thai coach and former pro Thai boxer from the UK. MECKids is the Internet's largest fitness and health community that's just for kids and teenagers. Our mission is to help students of all ages take control of their own fitness and health choices, build healthy habits, and become a part of a welcoming and safe online community.
The glycemic index,(GI) provides a measure of how quickly blood sugar levels rise after eating a particular type of food. Processing: Grains that have been milled and refined—removing the bran and the germ—have a higher glycemic index than whole grains.
Diets rich in high-glycemic-index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for diabetes, heart disease, and overweight, and there is preliminary work linking high-glycemic diets to age-related macular degeneration, ovulatory infertility, and colorectal cancer.
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. There are truly a plethora of avenues to go down in this area of research and there is no lack of things to research and comment on. Rosedale has been talking about insulin, leptin and obesity since before it was even trendy. I know the daily challenges of diabetes first-hand, and I know where to look to find drug-free answers for you in working to reverse your diabetes or prevent pre-diabetes from becoming a diagnosed case of type 2 diabetes, and reduce your risk of complications. Blood sugar can go up and down depending on diet, specific points in time (it may be highest in the mornings when the body naturally releases the most cortisol, an essential hormone that is also released under stress but that is in the system all the time in some amount), after exercise, and during infections. Lifestyle changes, if done thoroughly and properly, can work just as well as any drug and have a much safer long term outcome in terms of side effect risks.
All carbohydrate foods have a glycemic index (or GI value) which indicates how fast the sugars enter your bloodstream.
If you give in to the high GI cravings, this blood-sugar “see-sawing” continues, not only topping up fat reserves but also peaking and crashing your energy levels. Eat every 3-4 hours to keep things stable — going too long between meals causes blood-sugar to drop, only to spike when you eventually eat. High GI foods do have a place in an athletes diet, but ideally only after a good training session, to re-stock your glycogen (muscle carbohydrate) stores. Despite what you may have heard, necking a RedBull before a fight really isn’t the best strategy. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index. The more fat or acid a food or meal contains, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream. Finely ground grain is more rapidly digested, and so has a higher glycemic index, than more coarsely ground grain. Foods with a low glycemic index have been shown to help control type 2 diabetes and improve weight loss. Ready for the next meal to have the body go through that whole blood sugar rollercoaster ride again.


Name Email WebsiteSubmit Comment Recent Posts One Size May Not Fit All on GI Foods Low GI Foods May Help You Sleep What Exactly Is the Glycemic Index Diet? But even though I have a couple of pretty cool MCT articles sitting around on my desk, I want an interesting topic. Insulin is the main hormone in the body, secreted by the pancreas gland, as part of digestion to signal the body cells to take up glucose and use it to power the cells throughout the body. Check out this resource here. Or just start with the basics - a good glucose meter and test strips. High GI foods cause you blood-sugar levels to sky-rocket, forcing the release of insulin to bring it back down again.
Eating low and medium GI food stabilises your blood sugar and energy levels, and your body will freely burn body-fat in the absence of extreme insulin release.
So eat three main meals – breakfast, lunch and tea – and have a small snack between them too. The majority of the time, carbohydrates should be low to medium GI and account for about 55% of you daily calories. The glycemic index estimates how much each gram of available carbohydrate in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of pure glucose.
The more fiber a food has, the less digestible carbohydrate, and so the less sugar it can deliver. Other studies, though, have found that the glycemic index has little effect on weight or health. They drop so far that they go below the normal recommended levels, then slowly rise back up.
People whose fasting and 2-hour post-meal blood sugar levels are above those general cut-offs are considered either pre diabetic (if the value is high but not quite past the threshold level to diagnose diabetes) or diabetic. Insulin also causes surplus calories you’ve eaten to be stored as fat, or at least hold onto your stored body fat reserves rather than burning them for fuel. Just distribute your daily calories evenly though out the day rather than starving all day and then pigging out in the evening. The meal should also be a tried and tested one that doesn’t upset your stomach – fight day is no time to experiment (try meals out before training and monitor how you feel). The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly. This sort of flip-flop is part of the normal process of science, and it means that the true value of the glycemic index remains to be determined.
In the meantime, eating whole grains, beans, fruits, and vegetables—all foods with a low glycemic index—is indisputably good for many aspects of health. Foods with a score of 70 or higher are defined as having a high glycemic index; those with a score of 55 or below have a low glycemic index.
My personal favourite pre-fight meal is whole-wheat pasta with tuna, sweetcorn an a little salad cream. It fuels you up nicely, is easily stored in a plastic container, and above all is within my limited cooking capability.



Hormones control blood sugar levels low
Blood glucose level chart after eating


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