How To Stabilize Blood Sugar
When you eat sugar, it signals your body to release insulin to bring glucose down to a healthy level. Extra glucose can be stored as glycogen, which is found mainly in your muscles and liver. But when theres no more room for glycogen, extra glucose is stored as fat.
There are other ways to keep your blood sugar healthy, so you dont need to use as much insulin, and your glucose doesnt get turned into fat.
One way is to follow a low sugar diet and reduce the amount of carbohydrates in your food. Ideally you wouldnt consume any added sugar at all. Stick with the fructose that comes in fruit, and only eat a small amount.
Another way is to eat complex carbs from whole food sources, like whole grains and sweet potatoes. Unlike simple carbs like sugar, complex carbohydrates take longer to digest. Glucose is released over a longer period of time, so your blood sugar doesnt spike. Complex carbs can also give you more energy for a longer period of time.
Finally, a great way to balance your blood sugar is to lower your stress level. Reducing stress will reduce cortisol, which in turn prevents spikes in blood sugar.
Why Healthy Blood Sugar Is Important
When your blood sugar level is constantly high, it can cause a condition called insulin resistance. If your insulin is constantly at work, it can stop being effective. Instead, excess glucose stays in your bloodstream and your blood sugar is constantly elevated . In the meantime, your body keeps releasing more insulin , which ends up promoting fat storage instead.
Get Trendy With Apple Cider Vinegar
If you do a quick Google search, youll see that apple cider vinegar is good for pretty much everything. You can use it to tone your skin, clean your pipes, and possibly lower your blood sugar!
A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results.
But since youve probably got it in your house anyway, try taking a swig or two before meals, testing yourself, and seeing if a little ACV shot works for you .
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Conditions Influenced By Inflammation
Something that is very critical to understand about inflammation is that it can affect the energetic output of the mitochondria in our cells. The mitochondria in our cells are what make almost all of the energy that our body uses to perform daily processes. When inflammation inhibits mitochondrial energy output your body is immediately at a higher risk of any disease.
Inflammation is almost always a factor in chronic diseases. The top conditions linked with chronic inflammation are:
Monitor Your Sleep Patterns
Whether you sleep well or not, your blood sugar increases every night as a part of the natural human circadian rhythm cycle. Many studies have confirmed that short sleepers alter your appetite-regulating hormones. These people crave added sugar, have irregular eating habits, and snack on unhealthy food items.
Getting a good nights sleep helps you lower stress levels, improve your memory, and help you make healthier food and lifestyle choices. It will also be beneficial for your health to avoid daytime napping.
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You’re Heart Will Be Healthier
Some observational studies have shown that people who over consume added sugar are at a greater risk of developing cardiovascular disease, independent of other risk factors, like weight. And a key prospective cohort study of 31,147 American adults published in JAMA Internal Medicine found that people who consumed between 10 and 24% of their daily calories as added sugar were 30% more likely to die from heart disease than those who consumed less than 10%. A high-sugar diet may raise blood pressure, increase inflammation and cause the liver to pump harmful fats into the bloodstreamall of which can contribute to the development of heart disease.
What Exactly Is Sugar
Sugar is the broad name for sweet-tasting, soluble carbohydrates, many of which are used in food. Three of the most common are:
- Fructose: It is a natural sugar found in fruit, honey, agave, and most root vegetables. Though its a natural form, consuming it in excess can be bad for health. Its also commonly added to processed foods in high-fructose corn syrup, about 50% fructose and 50% glucose.
- Sucrose: Its a scientific name for white table sugar that many Americans use daily. Its a natural form of carbs found in many fruits, grains, and vegetables. Its also added to processed foods, such as ice-cream, cookies, candy, breakfast cereals, soda, canned foods, and other sweetened beverages.
- Glucose: Glucose is a simple sugar your body creates with the food your intake. Its your bodys preferred carb-based energy source when your body starts accumulating too much glucose in your system, the likelihood of blood sugar reaching to unhealthy level increases.
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Drink Raw Vegetable Juices
Raw juices are an excellent source of highly concentrated vitamins, minerals and antioxidants. Your juice should be comprised of 80 to 100 percent vegetables, with the remainder comprised of fruit. Do not drink fruit juice it is too high in carbohydrate and calories. Our book Raw Juices can Save your Life contains numerous raw juice recipes.
What Does Insulin Do
Insulin is a hormone. To put it quite simply, you can think of hormones as body messengers that communicate and respond to everything from hunger signals to reproduction, to emotions and a heck of a lot more. Because we are an intelligent and integrated feedback loop, some hormones have more than one, and/or, overlapping functions.
Insulin is produced in the pancreas . Its major responsibility is to help regulate blood sugar.
When you eat foods that contain any form of sugar, that sugar gets broken down into glucose. By the way, when I say that foods containing sugar Im not just talking about sweet foods. Im also talking about any carbohydrate containing foods. In this case, flavor is secondary to chemical make-up because thats what ultimately determines how its going to be digested.
Let me give some examples of foods that will get broken down into glucose:
- Desserts: ice cream, cookies, cakes, pies, candy, dried fruit
- Sweet drinks: gatorade, creamers, soda, koolaid, juices
- Simple carbs: bread, pasta, crackers, cereals
- Complex carbs: quinoa, oats, brown & wild rice, corn, sprouted wheats, plantains, cassava, turnips, squashes
- Fiber-rich: most fruits, most vegetables, peas, beans, legumes
However, if you overly consume those foods that break down into glucose you can accidentally put yourself into a state of insulin resistance.
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Phase : Eliminate Junk Foods
Time: 2 to 3 weeks
Why: Youll most likely find these foods in vending machines, at sporting events, and at fast-food restaurants. However, youll also likely find them lining the shelves of your pantry.
In fact, they are most likely fueling your addiction. Its important to identify the sources of unnecessary sugars in your diet and cut them out. This means youll have to cut sweet foods like cakes, cookies, candy bars, and ice cream as well as savory and salty foods like chips, popcorn, and pretzels, all of which are classic examples of junk food. This even includes seemingly healthy items like most granola bars, energy bars, fruit bars, caramel-laced rice cakes, and buttery crackers. You know junk food when you see it, and if youre in doubt, its most likely junk food.
How: To eliminate junk foods from your diet, take a modified cold-turkey approach. These types of foods have no place in your diet, and you should work to get rid of them all. Much like sugar-sweetened beverages, they are very likely fueling the vicious cycle of your dependence on them. Some people can vow to eat no more junk food at this phase and be fine, but you might need to taper down your intake more slowly and eliminate these items one by one.
If you tend to eat a lot of junk food, make a list of the items that you tend to overeat, and then figure out which ones are highest in sugars and other carbohydrates. You can then prioritize which ones should be eliminated first.
You’ll Lose A Few Pounds
Eating the same foods, but without the added sugars normally in them, means your total caloric intake decreases. An analysis of dozens of trials and observational studies published in BMJ showed that reducing added sugar in the dietby anywhere from 10 to 71 grams a daydecreased body weight. Participants dropped an average of almost 2 pounds without changing anything else about their eating habits. In two other studies lasting 10 weeks and 6 months, subjects who consumed between 87 and 105 grams more added sugar daily gained 6 pounds on average. The researchers point out that there’s probably nothing special about the effect of added sugars on body weight. It just comes down to excess caloriesalthough the less-satiating nature of simple carbs may also play a role. Another study suggests this can mean a 14% decrease in total calories, which may mean you consume 280 fewer calories when based on a 2,000-calorie day. Keep this up for a month, and you may lose 2 to 3 pounds just by cutting added sugars.
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Tips For Doing A Sugar Detox
This article shares ten tips for how to do a sugar detox and live sugar-free. Kick the sugar habit to improve your health and mindset.
You dont have to be a sugar addict to want a break from sugar. If you think youre eating too much refined sugars and want a break, doing a sugar detox can help.
Eat A High Protein Nutrient
Protein fills you up and gives you lasting energy. In the morning youre more likely to crave something sweet, and the most convenient breakfast foods contain sugar. Eggs, protein smoothies, and nuts are all high in protein and will train your body to use protein for energy first thing in the morning.
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Reduce Stress & Improve Sleep
Chronic stress causes rampant increases in inflammatory biomarkers called cytokines. If we dont do anything to control our stress then this cytokine activity can be highly damaging over time . Chronically elevated pro-inflammatory cytokine markers are especially bad for the immune system, opening the doors to opportunistic infections and increasing our chances of coming down with an illness.
One of the best ways to counteract the stressors of daily life is really getting the best sleep possible. During sleep, your brain flushes out metabolic debris and the body is put into a deep healing state. Chronic stress on top of poor sleep is a recipe for rapid degeneration of health.
Potential Signs Youre Eating Too Much Sugar
Upset stomach, irritability, and sluggishness are all possible warnings you’re overdoing it on the sweet stuff.
Sugar gets a bad rap, but the truth is that its a vital source of energy and essential to our survival. Of course, not all sugars are the same. Fructose found in fruits and vegetables and lactose in dairy-rich foods are natural sugars we dont have to be as concerned about because these foods also have fiber and calcium, for example. Added sugars, however, which are often found in processed foods, are those we could do without, and most of us consume too much of them.
According to the Dietary Guidelines for Americans 20202025, the average American consumes 270 calories of added sugars, or 17 teaspoons, each day.
Added sugars are anything thats added to food to make it taste sweet, and this includes natural sugars like honey and maple syrup. Even though they may be more wholesome than table sugar, its still contributing more calories but not much in the way of vitamins and minerals, says Jessica Cording, RD, a health coach in New York City and author of The Little Book of Game Changers.
Sugar is sneaky and can hide under 61 different names, according to the University of California in San Francisco. Despite your best efforts to make healthy food choices, you could be getting more sugar than you bargained for.
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The Health Risks Of Inflammatory Foods
Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.
The Sugar Hangover: What Happens When You Eat Too Much Sugar
When you go crazy with sugar or carbohydrates, youre going to face some repercussions during the week that follows. That lousy feeling is the culmination of your bodys systems directly responding to your sugar overload, from the blood sugar spike and drop, to the dehydration that can follow indulging your sugar cravings.
If you pay close attention, you can identify the systems in your body that are strugglingand then take action to help those systems recover.
The short-term consequences of eating too much sugar or carbs can result in side effects such as:
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How Do You Do A Sugar Detox
In the simplest terms, a sugar detox cleanses your body of excess sugar. There are different ways to do this, but the most effective one is to quit cold turkey and go completely sugar-free for a few days. Then you can gradually introduce natural, healthy sugar , back into your diet.
Why would you want to do this? Because, unfortunately, the negative effects sugar has on your body and mind are countless.
Before we get into the details of detoxing from sugar, lets go over the different kinds of sugar and how they can affect your health.
Dr Frank Lipman On Sugar
As a serious sugar addict still struggling with my addiction I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason its so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override ones self-control and lead to addiction.
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What Is Sugar Exactly
Sugar comes in many different forms. Four of the most common are:
- High fructose corn syrup
Fructose is a natural sugar found in fruits and veggies but consuming too much can still be bad for your health. It would be hard to over consume fructose from eating fruits and vegetables alone, but it is often used as an added sugar in processed foods. The only organ in your body that can break down fructose is the liver. It turns fructose into triglycerides , free radicals , and uric acid .
Sucrose is white table sugar. This is the stuff that many Americans sprinkle on cereal and what is added to baked goods, ice cream, and most processed foods. Sucrose is composed of a mixture of glucose and fructose. The glucose gets sent to your bloodstream, causing a spike in blood sugar, while the fructose is sent to your liver to be metabolized.
High fructose corn syrup is made from cornstarch. Like sucrose, its about 50% fructose and 50% glucose. Theres debate whether its worse for you than sucrose, but theres yet to be enough evidence to support any conclusion. Regardless, HFCS isnt healthier than table sugar and certainly isnt a good substitute.
Glucose is your bodys primary source of energy. You dont need to consume glucose by eating the right foods, your body creates glucose for you. Having too much glucose in your system causes your blood sugar to rise, possibly to unhealthy levels. Having too little in your blood can also be unhealthy.
Phase : Drastically Reduce Carbs
Time: 3 to 4 weeks
Why: When you reach this point, pat yourself on the back and congratulate yourself! You have eliminated the sugar-rich, empty calories from your diet. At this point, you should start to see and feel a change: you have fewer withdrawal symptoms and more energy, and there is a noticeable difference in the way that you look and feel about yourself.
While you have already reduced your intake of simple carbohydrates, like sugars from beverages, you still have to tackle complex carbohydrates, like breads, pastas, and rice. Both simple and complex carbohydrates affect your blood sugar in ways that can detract from your weight loss. If you eat them in excess, you will soon be craving other foods, often those that are high in sugar or largely consist of other carbohydrates.
Eating too many carbohydrates is like putting yourself on a roller coaster your blood sugar zooms up shortly after you eat, then goes crashing down after a short time. Before you know it, youre hungry because your body quickly digested the food youre craving more, and so the ups and downs continue. There is a way to get off of the roller-coaster ride and take control: reduce your intake of any carbohydrates that you abuse, and by abuse, we mean eating them not necessarily because you need them due to hunger, but because you want them to feel normal and to avoid the awful feelings associated with the withdrawal syndrome.
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