I'm fascinated with blood sugar. Partly because I worked in a diabetes clinic for a couple years. As I have learned more about diet and nutrition my passion for helping people regulate their blood sugar has only grown stronger. Personally I also know that it's very important for me to keep my blood sugar steady all day long so I experience less anxiety (or racing thoughts), better moods, good energy, and less hunger. Recently I've started to really dial things in and have started following a ketogenic diet. While I don't recommend everyone do this, I do believe that many people would benefit from it some of the time. Wondering if you would benefit from a low(er) carb or ketogenic diet? If you start checking yes to any of these signs/symptoms the answer is most likely yes: PCOS, endometriosis, PMS, infertility, overweight, anxiety, ADHD, depression, bi-polar, cataracts, macular degeneration, acne, insomnia, constant hunger and/or cravings, fatigue, brain fog, chronic infections or always sick, high LDL cholesterol, high triglycerides, unexplained swelling or edema, heartburn/acid reflux, family or personal history of: Alzheimers, Parkinson's, Lou Gehrigs(ALS), M.S., arthritis, heart disease, and diabetes/pre-diabetes.
Hmmmm....so that's just about everyone.
Why are so many disease states related to blood sugar?
When we eat carbs/sugar our blood sugar goes up, and this triggers an insulin release by our pancreases. This is normal, when it happens 1-3x day, not all day, every day. Unfortunately most people continue to subscribe to the 4-6 small meals/day mentality or if they have not adopted a healthier eating style continue to drink sodas and eat candy (like gummi worms or fruit snacks) and other snack foods (chips, pretzels, trail mix) all day. This causes their body to continually have elevated blood sugars and insulin which over time is extremely inflammatory to EVERY cell in your body.
What do I mean by inflammation?
Think about a sprained ankle, the swelling and bruising are visible signs of inflammation, the pain is inflammation the can be felt. Inflammation also occurs in our blood vessels and until we experience chest pain, we don't feel it. Inflammation in the brain shows up as ADHD, anxiety, migraines, and down the road dementia. Inflammation of the skin may not always be felt, but it can be seen in the form of acne and rosacea or psoriasis and eczema. By lowering carbohydrate intake and allowing time between meals for blood sugar to actually come back down, people lower their inflammation, and reduce/eliminate their symptoms.
How many grams of carb do I need?
Most people probably only need 30-50g of carbohydrate per day.
Very active individuals and women who are breastfeeding may need 50-100g.
Very Very Very active people may need 100-200g.
And some people may eat only 30g most days, but increase and eat 100g 1-2x week or a couple times per month. Nutrition is highly individualized; what works for me, may not work for you.
Find out what your personal carb tolerance is by ordering yourself a glucometer and checking your blood sugar. If 1 hour after you eat, your blood sugar is >130 mg/dl, whatever you ate was too much carbohydrate/sugar for you. Or it was too much carb without enough protein and fat to help prevent a big sugar surge. If 2 hours after you eat, your blood sugar is still >100 mg/dl, whatever you ate was again too much carbohydrate/sugar. IE: Don't eat this food on the regular. I realize these numbers are different from what the ADA recommends, but their ranges are not tight enough to prevent/reverse blood sugar related inflammation and disease. Robb Wolf does a great job of explaining this in his book Wired To Eat as well as in his videos describing the 7 day carb tolerance test.
Now, go forth, eat real foods, decrease your blood sugar, and reduce your inflammation.
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.