Key Nutrition

 

After eating, the amount of glucose (sugar) in the blood rises.

The body needs to limit the level of sugar in the blood as high

levels are dangerous and can lead to diabetes.

Insulin is released by the pancreas which stimulates the cells

to take in glucose thus lowering the level in the blood.

If blood glucose rises slowly, the body is able to release the

appropriate amount of insulin to keep blood sugar fairly level.

(Green line on diagram below)

When blood sugar rises rapidly, as happens when refined

carbohydrates are consumed, the body finds it hard to release

a suitable amount of insulin. Too much is released causing the blood sugar level to drop rapidly and become very low. (red line)

Low blood sugar can lead to headaches, brain fog, crying spells, anger fits, fatigue, shakiness, sweats, irritability, PMS, panic attacks, palpitations, dizziness upon standing, hunger and food cravings.  

The temptation is to relieve symptoms by eating a snack containing rapidly released sugars. This begins the whole process again leading to a rollercoaster of sugar highs and lows.

 

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Diagram demonstrating changes in blood sugar levels

 

 

 

 

 

 

 

 

 

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Blood Sugar and diabetes

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Having frequent high levels of glucose and insulin in the blood can cause the cells to become less responsive to insulin. This is a condition known as type 2 Diabetes. Diabetes is a dangerous, life limiting and life threatening disease and can often be avoided by eating a healthy diet.

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Stress and Stimulants

 

Stress and stimulants, such as caffeine, increase blood levels of adrenalin and cortisol as part of the ‘fight or flight’ mechanism. They cause glucose to be released from stores in the liver and muscles, ready to provide energy to deal with a perceived impending threat. If the energy is not utilised in physical activity, blood sugar levels become high leading to the same effect as eating fast release carbohydrates.

 

Slowing the release of sugar from foods.

 

Fibre and protein help to slow down the release of sugar from food. Eating foods that combine unrefined carbohydrates with protein and good fats can help keep blood sugar at a balanced level.

Nuts and seeds make a good snack as they contain a healthy balance of protein, carbohydrate essential fats and fibre.

 

Tips to help Blood Sugar Balance

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• Eat a healthy diet including lots of non starchy vegetables.

• Limit starchy vegetables, fruit juices, dried fruits and refined (white) carbohydrates.

• Avoid sugary foods and drinks.

• Limit caffeine intake.

• Include protein with each meal and snack.

• If you need to snack, eat nuts, seeds and  fresh fruit and vegetables.

• Eat plenty of fibre.

• Exercise regularly. Regular exercise helps to lower blood sugar levels.

 

 

References

Murray, M & J Pizzorno. Textbook of Natural Medicine. Philadelphia: Churchill Livingstone, 1999.

Cryer, P., Davis, S. &, Shamoon, H. (2003) Hypoglycemia in diabetes.Diabetes Care. 26(6):1902-1912.