Caio -
I am really excited for this newsletter because this conversation relating to glucose and insulin is such an important piece of knowledge for the longterm health and wellness of every person, young and old! Diabetes is increasingly becoming a health issue for Americans with an estimated 57% of adults struggling, and Alzheimer’s has recently been coined type 3 Diabetes because of the damage that lifelong blood sugar dis-regulation can do to the brain. This discussion is so relevant! As we know, knowledge is power, and food is medicine.
So let’s get into the science of it. Glucose, or blood sugar, is the main type of sugar in the body that comes from different sources such as carbohydrates and is used as the bodies main source of energy. (Exactly why the low-carb keto diet is not great for 99% of the population - but I digress). Insulin is a hormone produced by the pancreas that is in charge of controlling blood sugar levels as well as transporting the glucose to all areas of the cells for energy and storing the excess. As with everything in the body, hormones and the different roles coexist beautifully, nothing being able to function optimally without the other.
We hear over and over again the importance of every meal and snack containing a mix of all three macronutrients: protein, fat, and carbs. One of the leading factors for this combination being important is to reduce the impact of a glucose spike. These spikes cause blood sugar to skyrocket and then tank, leading to temporary issues like cravings, hunger cues, irritability, skin irritation/acne, and eventually longterm issues like insulin resistance and trouble losing weight.
As with all things in life, balance is key. For example, poor carbohydrates have gotten a bad rap for a long time in the diet world and culture, but they are our bodies main source of energy and are absolutely required in our diets. When eaten in balance with the other macronutrients as they should be eaten, all of the negative things said about carbs are simply untrue.
Understanding carbs and how they are handled in our bodies is key. When eaten by themselves, the glucose spike and fall is the issue that we need to be aware of to work on preventing. Think of the standard American breakfast: sugary cereal with highly processed milk (aka most of the protein and nutrients are stripped), fruit juice with sugar added, toast with sugary jam, donuts, bagels, etc. Carbs on carbs on carbs! It’s no wonder that an hour after a breakfast like that, people feel agitated, shaky, HUNGRY, and craving more sugar, possibly perpetuating the cycle of binging and feeling hungry again. One of the most fundamental and powerful tips to setting yourself up for a day of balanced blood sugar is eating a savory rather than a sweet breakfast packed with a balance of protein, fat, and carbs.
Jessie Inchauspé, aka the ‘glucosegoddess’ on instagram, should be where you run to for more information after reading this. Her page consists of invaluable information for learning and understanding the relationship between glucose and insulin as well as how to take control of your blood sugar for optimal balance. Her main tips for reducing glucose spikes include:
Eating a savory breakfast
Always ‘clothing’ your carbs, aka not eating them alone
Starting your especially carb heavy meals with a veggie snack such as carrots or a side salad
Starting your especially carb heavy meals with a shot of apple cider vinegar in a glass of water
Eating your food in the order of veggies, proteins, fats, and then carbs/starches when applicable
Eating dessert/sweet foods after meals
And lastly, moving your muscles for 10 minutes, like going for a walk, after eating to help your insulin push glucose to muscles!
There is so much to dig into and so much more information to be discussed and shared relating to this topic - but a quick rundown is perfect for introducing the value of blood sugar control. Jessie’s simple tips are incredibly beneficial and effective hacks to implement into your daily rituals to immediately be able to take steps towards a more balanced glucose and insulin ratio. With more knowledge, we are able to make better decisions, and with better decisions, we are able to take better care of ourselves. My goal for this section, Daily Rituals, is to share small but impactful tips to help us take baby steps towards a healthy, thriving, life.
Food for thought,
Lai