As outlined in Part 1 of this series, regulating blood sugar levels is essential for good health. There are many helpful tools you can use in order to do this effectively.
One of the most popular tools is the glycemic index. This chart rates each food on the effect it has on your blood sugar, compared with glucose (plain sugar). Glucose itself rates as a perfect 100. The lower a food is on the chart, the less it raises blood sugars. While this isn't a perfect way of distinguishing "good" carbs from "bad" carbs, it works for a general guideline. I recommend that everyone try to stick to foods that rate at 49 or lower on the glucose scale.
Foods that are higher on the glycemic index can be paired with other foods to lower the impact of them on blood sugar. This is a tool called "food combining" where you can pair a high glycemic index food with a low one to create a more moderate effect on blood sugar. Here's an example: an apple is a 38 on the GI index because it is high in natural sugars and carbohydrates, which will spike blood sugars. Natural (no sugar added) Peanut butter is 15 on the GI index because it is high in protein and natural fats. These two foods together will create a stable, moderate impact snack.
An easy way to regulate blood sugars is to simply boost your intake of protein, while decreasing carbohydrates - in particular, refined or processed carbs such as chips, cookies, sodas, and pastries. Enjoying high quality, lean protein at each meal and with snacks helps stabilize your entire system. Examples of such protein include meats (such as chicken, turkey, and fish), nuts and seeds (such as almonds, walnuts, and sunflower seeds), cheese, tofu and other vegetarian options.
To learn more about sugars, I recommend that you read a very informative 3 part series in our Natural Medicines section entitled, "Sugars: The Good, The Bad, and The Ugly". This is a wonderful overview of the different types of sugars (real and artificial) and their impact on health.
Lastly, leading an active lifestyle is critical to regulating blood sugars, as well as maintaining overall health. Exercise is an absolutely necessary ingredient. I encourage everyone to get out in the fresh air and walk whenever possible - take a 20 minute stroll on your lunch break, walk to the video store, offer to walk your neighbor's dog once a week. Get out and keep the blood moving. The more you do it, the more you'll want to do it. Then, try something more intense - yoga, aerobics, swimming. Make exercise a part of your daily routine. A good rule of thumb: try to break a sweat each and every day.
Following these simple rules will aid in weight loss, prevention of health problems such as type 2 diabetes, boosting energy levels through out the day. If you have specific questions or concerns, feel free to e-mail me. This is a very big, very important topic and one I am truly passionate about. Good luck!
Be sure to check out Blood Sugar Basics Part 1 and Kick the Sugar Habit.
