Managing glucose levels through dietary and lifestyle changes can have significant benefits for overall health, particularly for individuals with hormonal imbalances.
Including fiber, protein, or fat with carbohydrates can slow down the absorption of glucose into the bloodstream, leading to more stable energy levels and improved overall health.
Choosing sweeteners like stevia, alulose, and monk fruit over sugar can provide a suitable alternative with minimal impact on health, while vinegar, especially apple cider vinegar, can help regulate glucose levels and reduce spikes.
Deep dives
Understanding the Impact of Glucose Spikes on Health
Glucose spikes, caused by consuming starchy and sweet foods, can have negative effects on the body. These spikes, which lead to high blood glucose levels, can cause energy crashes, cravings, skin issues, and hunger. However, by adopting strategies like eating vegetables first, combining carbs with protein or fat, and being mindful of glucose levels, it's possible to reduce the negative impact of glucose spikes. This is particularly important for individuals with hormonal imbalances, as steady glucose levels can help improve hormonal health. Additionally, type 2 diabetes, which is often related to insulin sensitivity, can potentially be reversed through lifestyle changes that target glucose levels. While individual variations exist, understanding and managing glucose levels can have significant benefits for overall health.
Putting Clothing on Your Carbs: A Simple Hack to Reduce Glucose Spikes
One effective strategy to reduce glucose spikes is to put 'clothing' on carbs, or combine them with fiber, protein, or fat. By doing this, the speed at which glucose is absorbed into the bloodstream can be slowed down, resulting in more stable glucose levels. For example, combining bread with avocado, peanut butter, or cheese can help reduce spikes. This hack is easy to incorporate into daily meals and can make a significant difference in energy levels, cravings, and overall health.
Understanding the Different Types of Diabetes and the Reversibility of Type 2 Diabetes
There are different types of diabetes, such as type 1 and type 2. Type 1 diabetes is typically genetic and requires individuals to take insulin to manage their blood glucose levels. On the other hand, type 2 diabetes is often linked to lifestyle factors and insulin resistance. By managing glucose levels through dietary and lifestyle changes, it's possible to reverse type 2 diabetes in many cases. Lowering glucose levels can have a positive impact on hormonal health and overall well-being. While some individuals may be less affected by certain dietary choices, it's important to be mindful of glucose levels and make informed decisions that support optimal health.
The Impact of Sweeteners and Understanding the Importance of Balance
When it comes to sweeteners, it's generally better to choose them over consuming real sugar. Some sweeteners, like stevia, alulose, and monk fruit, have minimal impact on health and can be a suitable alternative to sugar. However, sweeteners like aspartame and maltitol may have more known effects on health and should be used in moderation. It's essential to strike a balance and not become overly reliant on sweeteners or develop unhealthy habits. Opting for whole fruits, spices like cinnamon, and natural alternatives can provide a better overall balance.
The Power of Vinegar in Regulating Glucose
Vinegar, particularly apple cider vinegar, has been found to be an effective tool in regulating glucose levels. Consuming a tablespoon of vinegar before a meal can reduce the glucose spike of the meal by up to 30%. This is because vinegar contains acetic acid, which slows down the breakdown of starches into glucose in the stomach. Additionally, acetic acid signals muscles to absorb more glucose from the bloodstream. By incorporating vinegar into meals or drinks, individuals can experience a smaller glucose spike, fewer cravings, and improved overall health.
The Critical Role of Breakfast in Glucose Control
Breakfast plays a crucial role in regulating glucose levels throughout the day. The glucose spike caused by a high intake of sweet and starchy foods during breakfast sets the tone for the rest of the day. A significant glucose spike leads to cravings, fatigue, and fluctuating energy levels. To optimize glucose control and have a different experience of the day, it is recommended to have a savory breakfast that minimizes the glucose spike. By consciously choosing a breakfast that doesn't cause a significant spike, individuals can reduce cravings, maintain stable energy levels, and improve their overall well-being.
Jessie Inchauspé, AKA, Glucose Goddess, is a biochemist with a message for the world on clean eating and vibrant living. She joins K+L in the studio for a star seed transmission that will change how you think about full-body health – really. And it all comes down to our blood sugar.
We unpack the science of cravings; skin health and hormones; good (and bad) smoothies; healthy blood sugar ranges; lifestyle factors like caffeine, exercise, and stress; and why glucose levels are important – even if you're not diabetic.
The conversation around blood sugar is incredibly important. It's long awaited and long overdue for us to be mindful about this aspect of our health. And Jessie is the perfect vessel to deliver this important science-backed message to the community.
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