Source: Natural News
Okay, so the title might be a bit mis-leading. But if you’re not concerned with your blood sugar levels, you need to be. I’m a fairly healthy, 28 year old male and the importance of avoiding massive amounts of refined carbs, sugars and fats is one of my biggest priorities. I don’t have high blood pressure or tumorous cells… yet. We Americans have been eating a highly-processed, horrible diet for decades and decades. We eat out close to 60% of the time. Even when cooking at home, we fill ourselves with starchy pastas, breads and grain-fed beef, covered in sauces containing high fructose corn syrup, washed down by 12 fl. oz. of sugar.
Redefining Healthy Blood Sugar Readings
Normal blood sugar levels have been continually revised downward over the past several decades as it`s been determined that current levels cause cellular damage. Presently a fasting reading over 126 mg/dl repeated twice is considered cause for a diagnosis of diabetes.
A reading of 110 mg/dl or above is classified as impaired by the American Diabetes Association. Information published in the journal Diabetes Care indicates that a fasting blood glucose level above the range of 70 to 85 mg/dl dramatically increases the risk of developing heart disease and death from a heart attack. The researchers conclude, “fasting blood glucose values in the upper normal range appears to be an important independent predictor of cardiovascular death in nondiabetic apparently healthy men.”
Excess Sugar Damages Vessel Walls, Leads to Insulin Resistance
Excess blood sugar triggers a cascade of potentially deadly processes that contribute to diabetes, hardening of the coronary arteries and neuropathic complications. High glucose levels from dietary sugar and excess carbohydrate consumption provoke the release of chemical cytokines that promote arterial wall inflammation, endothelial dysfunction and atherosclerosis. Eventually the pancreas is no longer able to secrete enough insulin, and the insulin that is produced is no longer able to efficiently escort sugar to the cells and muscles.
Naturally Lowering Blood Sugar with Diet
Nutrients such as cinnamon and vinegar taken before eating can help lower post meal blood sugar spikes. The most dependable way to naturally cut blood sugar levels is to dramatically lower calories from carbohydrate sources at each meal. Totally eliminate all processed and refined carb foods including bread, pasta, corn and rice.
Depending on carbohydrate sensitivity, some individuals may also need to limit fruits and starchy vegetables as well. The results of a study published in the Journal of the American College of Nutrition show that a diet rich in monounsaturated fats such as the Mediterranean diet improves post meal blood glucose levels and moderates healthy insulin response.
High Protein, Low Carbohydrate Breakfast Regulates Blood Sugar
The result of research published in the journal Diabetes Care demonstrates the importance of including protein as part of a low carbohydrate breakfast. Participants were given a high protein food shortly before eating a low carb breakfast. Post meal blood sugar readings were 40% lower than in people that ate the same meal without the protein source in advance. This underscores the importance of combining proteins and monounsaturated fat sources with each meal to slow down the release of potentially damaging sugar surges.
The best way to protect yourself from out of control blood sugar spikes is to monitor your blood glucose at 1 and 2 hour intervals after eating. Avoid any reading above 140 mg/dl as tissue damage has been observed with sustained levels above this threshold. Research provides extensive evidence that controlling fasting and post meal blood sugar results in lower disease risk and lengthened lifespan.
About the author
John Phillip is a Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life.
Tiny URL for this post: http://tinyurl.com/3lj34wy