If you miss a meal and experience these symptoms, or if you have to snack before the next meal because of these, chances are you’re experiencing some blood sugar dysregulation.
Our bodies were designed to go long periods without food because they’re supposed to be able to just burn stored fuel (glycogen and then body fat) when food is not around.
Our high carb diets, consumption of processed foods, constant snacking, damaged fat consumption (vegetable oils), messed up guts, and tired adrenals can all contribute to the development of these blood sugar issues.
Does this sound like you??
Did you know that the order in which you eat your food can have a huge impact on how the foods affect your blood sugar?!
First off, thanks for @glucosegoddess for the graphs on slide 2!
So here’s how it works:
1 You start with vegetables (if you’re eating them). Of course these should be the low-carb, non-starchy veggies like these: The point of eating them first is that the fiber in the vegetables actually slow the absorption of the carbs and sugar in the foods.
So definitely choose salad over bread for starting a meal. Cooked veggies work too and are recommended over raw if your digestion/gut can’t handle raw veggies well.
2 Next, eat your protein and fats . Again, this will help to slow and even reduce some of the absorption of the carbs.
3 Finally, have your carbs. Ideally, if you’re having carbs, they will be whole food carbs like these: .
Check out the graphs on slide 2 to see the impact of the order of the foods.
Please note: this hack is not going...
It’s time to break up with your morning oatmeal!! Even though it’s a “complex carb” it still raises the blood sugar for HOURS!!
We want to avoid spiking the blood sugar in this way because it’s inflammatory and raises insulin levels. This can lead to excess hunger, cravings, headaches and lots of other symptoms of blood sugar dysregulation.
In the graph on the left, I had oatmeal with cashew butter, full fat Greek yogurt, coconut, bee pollen and raspberries. All of those toppings are low carb and some contain healthy fats.
The presence of those fats was not enough to prevent a spike.
With the chia seed pudding on the other hand, I still had some fat-filled or low carb toppings like raw cacao, pecans, cacao nibs and a few wild blueberries.
The difference is very clear: absolutely NO spike in my blood sugar at all from the chia seed pudding!!
Important notes: neither chia seed pudding nor oatmeal contains a sufficient amount of protein to be a complete,...
Hypoglycemia is tricky to treat! The “poor eating habits” such as consuming vegetable oils, processed carbs and snacking is the low hanging fruit. They need to be removed from the diet (though the person may still need to eat more frequently at first).
But what people often miss is how much the gut, adrenals and nutrient deficiencies play a role!
Once again, diet is only a piece of the puzzle (albeit a very large piece) but we always need to look “under the hood” at how the body is functioning.
I hope if you’re struggling this gives you hope because there are more areas to explore!!
I remember when GT’s Kombucha only had 2g of sugar per serving. One day, I turned over the bottle to look at the sugar content and I saw that the sugar content went up in EVERY one of their flavors!!
They added GRAPE JUICE to all of their flavors making them even sweeter than before. And they were accused of mislabeling so I think they needed to fess up to higher concentrations of sugar in their product.
Now all of the flavors of GT’s Kombucha (and almost every single other brand) have about 16-20g of sugar per bottle!! That’s 4-5 TEASPOONS of sugar per bottle!! No thank you.
This sugar content completely negates any beneficial effect of the Kombucha.
The good news is that you can get probiotics from other fermented foods without the unwanted sugar:
•homemade kombucha that is fermented extra long so the sugar content is very low
•full fat yogurt
Just a friendly reminder for those who are eating the “perfect” diet but still struggling with blood sugar and other health issues.
Stress can undo anything you do nutritionally!!
It’s easier to change your diet than it is to combat chronic stress.
I’ve started with adding a morning meditation every day right after I get up and feed the cats. If I don’t do it immediately, it doesn’t get done.
It’s made me more aware of my breath and my emotions throughout the day. I’m a total novice when it comes to meditation but no one starts out being an expert in anything.
In my signature group coaching course, the Balance Unlocked Project, we don’t only look at food, but also address other areas of potential stress for the body like: not exercising enough, over exercising, toxins, gut issues, artificial light exposure, etc.
I didn’t know I had blood sugar issues because I intuitively ate/snacked to avoid feeling blood sugar crashes!
These are some common behaviors and beliefs that people with blood sugar issues often do/have.
Blood sugar issues often go unnoticed until someone receives a diagnosis of prediabetes or type II diabetes. These issues go on for decades before that diagnosis.
One of my main goals is to get this knowledge out to the mainstream so people can catch their blood sugar issues early and reverse them (when it’s easiest to reverse!)
It should be noted though that blood sugar issues (even when it’s advanced to type II Diabetes) can still be reversed. (Unfortunately not Type 1s yet )
I thought it would be a good day to introduce myself to all the new faces around here & would love to learn more about you too!
I’m a holistic nutritional therapist & I specialize in blood sugar regulation.
I became interested in blood sugar & holistic health when I got sick and tired of being sick and tired!
I had severe allergies, asthma, chronic sinus infections, Candida, acne, and more.
I cleaned up my diet and all those things went away but then I developed hormonal issues:
PCOS, cystic acne, weight loss resistance, adrenal fatigue & absent periods.
I tried so hard to fix the hormonal issues but couldn’t make a dent until I realized that they were being caused by blood sugar issues and insulin resistance!!
Those energy crashes I had, the constant grazing, the shakiness if I didn’t eat, the sugar cravings, the purse granola bars... they were all signs of blood sugar dysregulation & I had no idea!!
Now I’m on a mission to help people uncover...
What the heck is “balanced blood sugar” anyway?? It’s another way of saying GLYCEMIC CONTROL.
When we have good glycemic control, our blood glucose stays very stable in a tightly controlled range. There are no steep increases or sudden crashes. As you can see from these graphs, good glycemic control stays within that optimal green range.
On the other hand, poor glycemic control looks like the chart on the right. There are steep inclines and abrupt crashes in the blood glucose.
Why does that matter? Because those spikes and crashes will make you feel like shit!
everyone experiences blood sugar issues differently but here are some things you might feel:
•fatigue or energy crashes
•cravings, intense & urgent hunger
•shakiness, dizziness, lightheadedness
•anxiety, irritability or other mood issues
•brain fog or inability to concentrate
•poor sleep (notice the red crash in the early morning - that person probably woke up with a pounding heart!)
Yesterday I talked about the benefits of NOT SNACKING. As a refresher, it allows insulin levels to come down to reduce risk of insulin resistance, and it allows you the opportunity to burn your own body fat for fuel and become metabolically flexible.
It doesn’t happen overnight thought. So since I recommend cutting out snacks, I know many of you are gonna say, “But Dani, I get too hungry.”
The easy fix for this is eating bigger meals. And that especially means more fat and protein at each meal.
Protein is the most satiating macronutrient. And fat is like a big log in the fire . It burns low and slow unlike carbs which are more like kindling that burn hot and fast.
If your meals are carb heavy with just a little fat and protein, you won’t make it more than a few hours and certainly not 5 or 6 hours until your next meal.
If you’re used to eating small meals and can’t eat a lot at one time, make this change gradually. Also start by adding just a few more...