Hi there all you healthy habits people. I hope you are enjoying this amazing weather (East Coasties) and after reading the last newsletter have been trying to incorporate some natural light into your mornings and afternoons. I’m looking forward to chatting with you today about your blood sugar levels and why they are so important. I’ll also discuss some ways to monitor your levels, and some lifestyle habits that can help keep your sugar levels in the healthy range.
Whenever we eat or drink something, our digestive system kicks in to break the food down so that our body can use it, or store it for later use. Carbohydrates contain sugar chains that are broken down into glucose or fructose which then enter the bloodstream; and fibre, which passes through us undigested (more about how important fibre is another time). A rise in glucose levels in the blood signals to our pancreas to release insulin, which helps to open up our cells so that the glucose molecules can get inside and we can use that glucose as energy. Insulin is also a signal for our body to store sugars as fat. A small amount of glucose can be stored in our muscle cells, but all fructose and any excess glucose is sent to the liver to be stored as fat.
High consumption of refined carbohydrates (think chips, biscuits, cakes, soft drinks, white bread etc) as part of a standard western diet causes our pancreas to work really hard to produce enough insulin to remove the glucose from our blood. Over time, our pancreas can’t keep up with insulin production and our insulin becomes faulty (causing insulin resistance). If our insulin can no longer get the glucose (sugar) out of our bloodstream a process called glycation occurs. Glycation is the damage that occurs when glucose sticks to our blood vessels (plaques), our nerves (neuropathy), and even our skin (wrinkles).
So keeping your blood sugar levels low, and minimising how much your levels rise after eating is one of the most important things you can do for long term health. One of the best ways to know how what you eat affects your blood sugar levels is to use a continuous glucose monitor (CGM). As part of my health coaching I partner with Vively to offer a CGM service. If you are concerned that you may have issues with your blood sugar or insulin, or you are looking to optimise your food choices for better long term health, please reach out. In the meantime, here are a few tips to keep your blood sugar levels low:
Eat carbohydrates that are as unprocessed as possible. Think wholegrain, whole fruits (not fruit juice), and vegetables.
Exercise (both aerobic and strength) to help burn the glucose as energy.
Avoid added sugars that cause glucose and fructose to be dumped into your bloodstream quickly.
Focus on protein and fibre for your breakfast - it sets you up for the day so you don’t feel the need for sugary snacks.
Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip-toe if you must, but take a step.
RECIPE - FRENCH LENTIL SALAD WITH GOAT’S CHEESE
As the weather warms up salads are a staple at our table. Lentils are extremely stabilising for your blood sugar levels, and even decrease your blood sugar at the next meal!
Ingredients
1 cup French lentils, 3 cups vegetable broth, 1 bay leaf.
1 large carrot and 2 ribs of celery, finely diced.
1 teaspoon fresh thyme, 3 tablespoons fresh parsley, all chopped finely.
Dressing: 1 minced garlic clove, 1 teaspoon dijon mustard, 1 teaspoon honey, ½ teaspoon salt, ¼ teaspoon back pepper, 2 tablespoons lemon juice, ¼ cup extra virgin olive oil.
small pack of goat’s cheese.
Instructions
Cook the lentils in the broth with the bay leaf for 25-30 min until tender.
Combine the herbs and the dressing.
Once lentils are cooled gently combine them with the herbs and dressing, then crumble the cheese on top.
READING RECOMMENDATION
I am a bit obsessed with self-help books and non-fiction texts generally but I have just come back from a weeks holiday where I did not access my phone, my email, or any social media, and I only had access to fiction books. What a joy to get lost in a good novel sometimes! My favourite authors include Kate Morton, Anne Tyler, Julia Baird, and Ben Elton. If you're not a reader try an audio book. Most libraries have an e-book loan system. I also find reading switches my brain off before I go to sleep of an evening. This long weekend, why not find some time to relax with a novel rather than scrolling on your phone.
WHAT I’M LISTENING TO
Jessie Inchauspe takes what can be complicated science concepts and distills them down so that you can take actionable steps to improve not only your blood sugar control, but your health more generally.
Have a great long weekend everyone!
Yours in Health,
Merlene