The Ups and Downs of Blood Sugar

Jim Golick CCN, LDN

The U.S. has become a nation of junk food junkies and sugar addicts. Daily per capita sugar consumption is around 40 teaspoons! Among the many adverse effects of excess sugar consumption are elevated cholesterol and triglycerides, cardiovascular disease, diabetes, alcoholism, gallbladder disease, and cancer, to name a few.

One predisposing factor in this sweet addiction is the syndrome known as hypoglycemia, or “low blood sugar.” This occurs when one has not eaten for several hours. Symptoms include shakiness, confusion, irritability, sweating palms, and “butterflies”. Although hypoglycemia has become quite prevalent in our refined food society, it has gone virtually unrecognized by conventional doctors.

At first, sugar triggers an increase in production and release of neurotransmitters, essential for proper mood and feelings of well-being. This sugar “high” is followed by a crash as the pancreas over-produces insulin in response to quickly lower blood sugar by forcing it into cells.

Low blood sugar sets one up for sugar cravings. Neurotransmitter receptors become less sensitive, causing a desire for more sugar “fix”. This cycle eventually leads to nutritional depletion.

Hypoglycemia can be controlled by diet, supplements, stress control and exercise
Many nutrients play a role in sugar handling and the insulin-balancing response. Chromium is necessary for insulin-glucose delivery into cells where it can be metabolized as fuel. Ninety percent of American diets are deficient in this mineral, according to USDA food surveys.

Zinc plays a key role in the manufacture of insulin by the pancreas. Thiamin, niacinamide, and biotin, members of the B-complex vitamins, help stabilize blood sugar and reduce cravings in people with either high or low blood sugar. The herb, Gymnema sylvestre, has been known in India for centuries by its nickname, “the sugar destroyer”. Recent research has supported this ancient observation. These nutrients can be found in NOW True Balance multiple vitamin caps.

1. Avoid sweets and flour-based foods like white bread and pasta. IF IT’S SWEET, DO NOT EAT!!

2. DO NOT SKIP MEALS: Eat 5-6 small meals and snacks. Try nut butters on rice cakes

3. Eat protein (lean meats, eggs, poultry, fish, and whey protein): 20-25 grams at each meal.

4. Eat moderate fat (nuts and seeds, olive and coconut, fish oil, avocados/ guacamole.

5. Eat high fiber complex carbohydrates such as beans, whole grains (if not intolerant), sprouted grain breads (such as Ezekiel), some fruits, (NOT JUICE) and lots of non-starchy vegetables, such as salads and stir-fry.