Saturday, July 22, 2017

Sugar is the Secret! Part 3

A couple of weeks ago, I began a series on stabilizing blood sugar. The latest research shows that blood sugar is a primary determinate of your health and can be the key to staying healthy, energized and slim. Look back at the July 7th post for the biological explanation of how it all works. Today I share more tips on how to keep your blood sugar stable.

#6 Feed your gut bugs
Some of the good microbes that live in your gut may help stabilize blood sugar. To keep your intestinal flora healthy, eat fermented foods like Greek yogurt, kimchi, refrigerated sauerkraut and dill pickles. Note that the shelf-stable sauerkraut & pickles do not have active pro-biotics in them. 

#7 Skip artificial sweeteners
Fake sugars cause your blood sugar to rise just like regular sugar. Researchers conclude that artificial sweeteners affect the gut bacteria in a way that makes the body more intolerant to glucose, resulting in higher blood sugar levels.

#8 Follow the 50-36-14 plan
Blood sugar is markedly worse at 7:00pm and 7:00am according to a study from Pennington Biomedical Research. Scientists have found that different parts of our bodies peak at different times. The pancreas produces insulin faster first thing in the morning to help lower blood sugar, and it slows down as early as 3:00pm. That's a problem because most people eat 40% of their calories at night, when their bodies can't keep their blood sugar as stable.

To prevent this effect, eat a big breakfast that's about 50% of your daily calories, a lunch that's about 36% of your calories and a small dinner that's just 14% of your calories. Study participants who did this saw reductions in their levels of glucose, insulin, and appetite-triggering hormones which caused them to lose weight. Try to eat dinner at least three hours before bedtime to give yourself time to digest your meal.

Check in next week for more tips to keep blood sugar steady and healthy.

Stay Active, Keep Moving and
Enjoy Your Food

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