Sugar is a sneaky stalker...
Cookies. Candy. Pumpkin Pie. Sugar is easy to spot in these forms... and when you decide to cut back, eliminating them from your diet definitely makes an impact on blood sugar levels. However, when you say "No, thanks" to the dessert at the end of the holiday spread and still feel exhausted, irritable, and unable to lose weight, you'll probably start to wonder if giving up the treats was worth it at all.
Turns out, that glazed ham and potato filling you had before you said no to the cookies and candy might have done as much to spike your blood sugar as the treats you avoided. Sugar is a sneaky stalker. It hides in foods that often aren't very sweet at all, and this makes avoiding it difficult. Yet managing blood sugar is extremely important for overall health, even if you don't have diabetes, because elevated blood glucose levels can delay your ability to heal, increase your risk of infections, and cause irreversible damage to your nerves, blood vessels, and organs.
Hiding in plain sight
What makes the problem even more complex is that different people have varied reactions to the same foods when it comes to effect on blood sugar levels. So finding a popular diet online and just trying to "stick with it" (the toughest part) will yield different results for different people. But... you probably know that part, because chances are that like many others, you've tried and failed at at least a few fad diets already.
Breaking it down
The sugars we eat in many forms are called carbohydrates (or "carbs"). Carbohydrates are made up of fiber, starch, and sugar. Sugar itself is a simple carbohydrate. Carbohydrates that also contain fiber and starch are considered complex carbohydrates.
Why does the difference matter?
Most common simple carbohydrates like corn syrup, refined white sugar, brown sugar, glucose, and fruit juice concentrate provide no more than a short burst of energy to the body. These jolt our bodies with a rush that wears off quickly and leaves us craving more sweets (and feeling irritable and sometimes angry).
Frequent and excessive spikes in blood sugar caused by consuming simple carbs (...like those cookies) put a great deal of stress on the body. When blood sugar rapidly rises consistently, the extra glucose in the bloodstream causes an abundance of insulin to be released by the pancreas.
After years of eating this way, the body stops responding to insulin appropriately, causing insulin resistance and sometimes leading to type 2 diabetes as well as other major health issues.
The fluctuations that result from consuming an excessive amount of simple carbs not only affects our immune systems, but can also lead to a variety of other symptoms such as anxiety, brain fog, and fatigue. Worse yet, they lead to craving more sugar, which perpetuates the problem.
Complex carbohydrates also provide energy to the body, but digest more slowly than simple carbs. The fiber and starches in complex carbohydrates make us feel fuller longer and also help keep our blood sugar levels more stable.
A healthy, sustainable diet will always contain some complex carbohydrates. The key is knowing which foods to eat, proper portion size, and understanding your body's unique chemistry in reaction to different complex carbs.
Especially if your goal is to lose weight, it is key to have a system that provides your body with fuel that will help you to feel and function well while allowing your cells to release excess stored fat. Unfortunately, simply looking for food options labeled "low carb" isn't the quick, easy fix it's marketed as for most people.
Taking the shortcut
Trying to balance your blood sugar levels right in the middle of the holiday season may seem like an impossible task. However, there truly is no more important time to start.
Taking simple steps like limiting sweets to right after meals, and making sure the meals contain lots of veggies with healthy protein and fat sources will help reduce the amount of simple carbs you consume. It will also help slow the absorption of sugar and result in less of a blood sugar spike and more stable levels overall.
Experimenting with and researching different food options is a good way to start on the path toward a healthier, more balanced blood sugar level. However, this endeavor takes time and commitment. If you're already struggling with your work-life balance, adding another block to your list may seem overwhelming.
This is where having the right professional coach on your side becomes key. Just as we rely on a mechanic to make sure our vehicle will make the journey for holiday travel without a breakdown, the right nutritional coach will provide a proven system to give you a short-cut through the research and experimentation to results.
Ultimately, while the holidays bring to mind "visions of sugarplums", what is really most important is spending quality time with family and friends. Investing in your own health means that you'll be able to make holiday memories together for years to come.
My labs are back... I no longer have fatty liver disease! On July 15, 2020, my AST was 34. As of yesterday it was 14. My ALT was 61. As of yesterday it was 13. My A1C on July 15 was 5.4. (Pre-diabetes is diagnosed at 5.6). As of yesterday it was 5.1! I am by no means a health nut, but this program opened my eyes and made me a much healthier, better version of myself.
Michelle M., Satisfied Client
AUTHOR
Buddy Touchinsky
Health and Wellness Educator
Certified Functional Medicine Practitioner since 2017
Teaches other providers (MD, DO, DC, etc.) on how to offer programs like this one to their patients and clients.
Lost 38 pounds using the strategies taught in this program and gained energy, focus, and drive to expand his business.
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