Blood Sugar: Not a roller coaster you want to ride
About 15 years ago, my mom was diagnosed with type 2 diabetes. At the time, I knew nothing about the condition and probably even thought it was hereditary and didn’t want to be on the receiving end so I began researching its causes and how not to get it. I was surprised to learn that it is considered a diet and lifestyle disease and, therefore, avoidable and even, a lot of times, reversible.
I think the most important thing I learned during my time of research was the concept of empty calories, typically characteristic of simple carbohydrate foods; versus nutrient dense, complex carbohydrate foods, and the difference in their glycemic indexes. Glycemic index (GI) is a measurement that assigns a value to carb containing foods based on how quickly they raise blood sugar. Simple carbohydrate foods are digested quickly and have a higher GI while complex carbohydrate foods digest more slowly and have a lower GI.
The body just doesn’t have to work very hard to break down simple carbohydrate foods so there’s a rapid release of glucose into the bloodstream, causing a spike in blood sugar. There may be a short energy spike but it’s quickly followed by a crash. Simple carb foods include white and brown sugar, white rice and the myriad of processed foods that Americans consume.
Because the body has to work much harder to break down complex carbs, there’s a slower, more gradual release of glucose into the blood stream. There’s no spiking. Not only do complex carb foods have more nutritional value and fiber, they are more satiating. Some examples include whole grains, vegetables, fruits, beans and peas.
Carbs in and of themselves are not the enemy; our bodies need them for energy and we’re even equipped to manage occasional spikes but, frequent and prolonged elevations are a problem. When our bodies have to produce more insulin (hormone which regulates blood sugar levels) than they’re designed to, our cells can become insulin resistant and this is a precursor to type 2 diabetes. An ongoing spiking and crashing cycle is also linked to: weight gain, chronic inflammation, increased risk of heart disease, accelerated aging and cognitive decline as well as mental health impacts like anxiety and depression.
We don’t need to swear off sweet or processed foods forever but, consuming them as the exception rather than the rule will optimize health and wellness.
Choose foods that nourish, stay active, hydrate and get sufficient sleep. Also keep in mind that it’s beneficial to pair foods strategically, IE, combine carbs with protein or healthy fats as this slows digestion and glucose release.
It’s New Year’s Resolution season and if you have some goals that involve improvement in your health, my simple and humble advice is to just eat real food.
