Sugar & Carbs Don’t Care About You!

You might think your diet is healthy, but there are many foods that could surprise you. Some foods contain sugar or are broken down into sugar in your body.

Sugar & Refined Carbohydrates: Be Careful

Many processed or refined foods contain simple carbohydrates, which have the greatest impact on blood sugar. These simple carbohydrates break down into glucose that enters the bloodstream quickly, affecting insulin release. This rush of glucose can create an energy spike followed by a deep drop in blood sugar and energy. You can be caught in a vicious cycle of craving sugar, eating it, feeling tired and craving it again.

How Carbs Affect the Body:

  1. You eat and digest food – digested food releases glucose
  2. Glucose enters the bloodstream and raises blood sugar
  3. The rise in blood sugar triggers the pancreas to release insulin
  4. Insulin tells cells to either use the glucose or store it for energy
  5. The less energy burned, the more fatty acids are stored
  6. More stored fatty acids may result in weight gain

Complex Carbohydrates: Better, But Keep Track of Them

Complex carbs are easier on your blood sugar metabolism because they contain fiber and break down more slowly into sugar. Even though this is better for your blood sugar metabolism, you still need to watch your intake of complex carbs. In time, they will be completely changed into sugar too.

Follow a nutritious meal plan that includes healthy fats and a diet low in simple carbs, sugar and starches.

  1. Cut Sugars: soda, energy drinks, fruit juice, high-fructose corn syrup
  2. Reduce Refined Simple Carbs: breads and pasta made with refined flour, pastries, white rice
  3. Count Complex Carbs: whole-grain breads, starchy vegetables like corn, beans, white potatoes, peas
  4. Include Healthy Fats: avocados, olives, plant oils like olive & coconut, nuts like almonds & walnuts, oily fish like salmon & tuna

 

Start Here for Healthy Blood Sugar Support:

  • Limit your refined-carb count to a maximum of 60-70 grams a day, not including low-starch vegetables.
  • Watch portion size when you are tracking food.
  • Are you hungry or thirsty? If your energy is low and you’re feeling a bit on the edge, you might think you’re hungry, but your body is really thirsty. Keep hydrated and drink plenty of water.
  • Eat frequent small meals throughout the day.
    • Try and include a protein, healthy fat, and fiber
    • A healthy fat plus fiber helps you feel full and less likely to be hungry
    • Protein can sometimes help moderate the rise in blood sugar
    • Fiber, particularly soluble fiber, can slow the absorption of sugar
  • Exercise on a regular basis. Don’t sit for long periods; get up and stretch or take a quick walk
  • Keep a daily record of food and supplement intake for reference.

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