Chronic dysregulated blood sugar is one of the biggest stressors on the physical body.
Eating foods that cause large spikes in blood sugar will eventually break the metabolism or result in metabolic dysfunction. Metabolic dysfunction SIGNIFICANTLY increases risk of sickness and disease.
In fact, chronic blood sugar dysregulation has been linked to “insulin resistance,” PCOS (polycystic ovary syndrome), diabetes, autoimmune issues, cancer, heart disease, dementia, and Alzheimer’s disease.
Here’s the worst part: research shows that over 88 percent of the US population has metabolic dysfunction. This means only 12 percent of the population are metabolically healthy! This is devastating: metabolic dysfunction causes life-altering effects and causes the risk for disease to skyrocket.
So, what causes metabolic dysfunction?
When we consume carbohydrates or sugars, the body breaks them down as glucose. Glucose moves from the gastrointestinal tract into the bloodstream, prompting the pancreas to secrete insulin. Insulin shuttles the glucose into muscle tissue, the liver, and cells where it can be used to fuel the body.
When we overconsume carbs or sugars, we end up with too much sugar in the blood stream (high blood sugar) because insulin is unable to keep up. “Insulin resistance” occurs when cells no longer respond to insulin and blood sugar remains chronically elevated. This signals the body to store the excess glucose as fat, which further contributes to metabolic dysfunction and disease.
The following nine tips will stabilize blood sugar:
Eat vegetables before every meal. Eating fiber before consuming carbs significantly decreases glucose response.
Eat sweets and higher-carb foods AFTER consuming proteins and fats.
Don’t skip meals if it leads to overconsumption of foods, which almost always results in a big spike in glucose.
Keep stress low and breathe deep. Our breath regulates our nervous system. When breathing quick and shallow, we signal the body’s fight or flight response, which pulls sugar into the bloodstream and causes high blood sugar.
Swap out sugar, honey, and maple syrup for monk fruit, which has zero effect on blood sugar.
Prioritize quality sleep. One night of poor sleep can cause insulin resistance for up to 48 hours, leading to more cravings.
Eat until 80 percent full and consume protein with every meal. Be warned, though: too much fat or protein can cause a spike in blood sugar. Moderation is key.
Consume 1 tablespoon of apple cider vinegar 10 minutes before each meal. Apple cider vinegar is proven to lower glucose response up to 30 percent! That is massive!
If you consume too many carbohydrates or sugar, move your body immediately. Movement pulls sugar from the bloodstream into muscles and lowers blood glucose. Walks are best after meals!
