To Your Health
June, 2010 (Vol. 04, Issue 06) |
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Eventually, insulin resistance reaches such a magnitude that even fasting blood sugar becomes abnormally high, also known as diabetes. As it gets higher, sugar will begin to appear in the urine.
Relatively minor symptoms appear first, such as frequent urination, excessive thirst, extreme hunger, increased fatigue and irritability. Eventually cardiovascular and kidney disease, blurry vision leading to blindness, peripheral neuropathy, and wounds and ulcers that will not heal come with advanced diabetes.
Balanced Eating: Key to Preventing Blood Sugar Disorders
The key to preventing hypoglycemia, metabolic syndrome and diabetes is balanced eating, regular exercise, and proper rest and recreation. Balanced eating means eating meals with healthy fats, high-fiber carbs and protein. Mediterranean, South Beach, Zone and 40-30-30 diets are some of the more common diets that try to balance these three elements. Regardless of the diet strategy, by far the most important meal of the day for maintaining healthy blood sugar and weight is breakfast. A good breakfast is also associated with less heart disease and cancer.
There are some foods and spices that are particularly good for balancing blood sugar. The minerals chromium and magnesium are both essential for maintaining healthy blood sugar levels. Good sources are organic black-strap molasses, toasted wheat germ, and brewer's yeast (Saccharomyces cerevisiae). Foods rich in zinc are also important. Good zinc sources aside from meats are dairy products, brewer's yeast, wheat germ and omega-3-rich pumpkin seeds.
Fiber content is the major difference between simple and complex carbohydrates. Fiber is an indigestible carbohydrate, so it does not add to net calorie intake. Insoluble fiber, commonly called roughage, promotes bowel movement. Soluble fiber slows down the absorption of sugar into the bloodstream. It also absorbs cholesterol and its precursors (bile). The bran and germ of wheat, rice, oats and corn are very high in fiber, as is flaxseed. The latter is a good source of healthy omega-3 fats, along with fair amounts of magnesium, manganese and some zinc. Omega-3s, including alpha linolenic acid (ALA), can also have a positive effect in diabetes, as they have been shown to support healthy insulin sensitivity at the cell wall.
A little-known fact is that fenugreek seeds help control cholesterol and regulate blood glucose. Fenugreek seed lowers overall serum cholesterol, and reduces triglycerides. In one human study, 2.5 g of fenugreek per day for three months significantly reduced these cardiac risk factors. These activities are linked to a group of soluble fibers, most notably galactomannans. Cinnamon may also help lower insulin resistance in doses as little as 1 gram. Finally, the best sweetener for blood sugar balance appears to be stevia, which has good evidence for supporting healthy blood sugar and blood pressure.
Balancing Your Blood Sugar: Start With a Super Breakfast
Based on this data, making a variety of "super breakfast for blood sugar balance" meals is both easy and delicious. Breakfast menus that support healthy blood sugar include (but are certainly not limited to) one or two omega-3-enriched eggs with high fiber, whole-grain toast with a touch of fruit jam and green tea, perhaps preceded with half an orange or grapefruit; or whole-grain cereals with low-fat dairy/soy milk, or soy or whey protein, sprinkled with nuts, seeds and/or berries. Talk to your doctor for more ideas on how to start your day right and keep your blood sugar balanced all day long!
