Put Clothes on Your Carbs - Maintaining Healthy Blood Glucose Levels
Balancing Blood Sugar for Better Health
“Put clothes on your carbs”, is phrased used by the author Jessie Inchauspé. I think it is catchy and helps people understand some better ways to balance their blood sugar, especially as we age since the drop in estrogen affects our ability to do so.
Your blood sugar significantly affects your energy levels and overall well-being throughout the day. When working with clients, balancing blood sugar is the first priority before any other healing can begin. Maintaining well-balanced blood sugar not only helps you feel your best daily but also prevents long-term serious health problems such as heart disease, kidney disease, diabetes, and vision loss. It is one factor in obtaining optimal metabolic health.
When you eat, your blood glucose levels rise, and then insulin is released to bring the levels down. The higher the spike, the more insulin needs to be released. If this happens repeatedly, especially with a diet high in starchy carbohydrates (white foods, baked goods, breads, candy, processed sugar, and fruit juices), the body can become fatigued from releasing so much insulin and may eventually "quit," leading to type 2 diabetes.
After eating, blood glucose levels should settle within an hour. Levels reach their lowest point before the first meal of the day. The human body regulates blood glucose levels to remain moderate: providing enough glucose to fuel the cells without overloading the bloodstream. A stable blood environment is essential to support vital bodily functions. “Flattening the curve” is something we strive to do, meaning there is little variance (smaller spikes and dips) throughout the day.
High blood sugar levels over long periods damage your blood vessels, organs, tissues, and nerves. Damaged blood vessels impair proper blood flow to the heart, brain, and other organs, potentially leading to stroke, heart attack, blindness, nerve damage, and amputations.
Unfortunately, these complications are becoming more and more common among younger populations.
WAYS TO BETTER REGULATE YOUR BLOOD SUGAR:
“Put Clothes on Your Carbs”: Add protein, fat, or fiber to your starchy or sweet foods to slow down glucose absorption and lessen spikes.
Eliminate White Foods: Avoid white bread and pasta, which are void of nutrients. Less complex (empty calorie) foods cause higher glucose spikes.
Eat Fiber, Protein, and Fats First: Consuming these before starchy foods slows glucose spikes and ensures you get the most nutrient-dense food first.
Exercise Post-Meal: Go for a walk or do standing squats, lunges, or kettlebell swings. Physical activity helps shuttle glucose to muscle cells more quickly.
Time Carbohydrates Around Exercise: Eat starchy carbohydrates in and around exercise to help manage blood sugar levels effectively.
Get a continuous glucose monitor: This is a tool that has gained popularity and one I truly like. It can help you understand what your body is doing on regular basis throughout the day and I believe is a good learning experiment.