Weight loss and blood sugar

Keeping Healthy this Summer

Date: August 2008
Author: Sam Silvester

With the onset of summer, many people start to worry about their weight. What you eat obviously makes an enormous difference, but it is the balancing of blood sugar that can make the difference to our weight and our cravings. This is what the Glycaemic Index is based on, how fast a food is broken down into glucose.

In normal situations, carbohydrates are broken down into glucose which enters the bloodstream to be transported into cells to be used as energy. Insulin counteracts glucose by keeping it in balance, any excess glucose is stored in the muscles and liver where it can be released when blood sugar levels drop. Once these storage sites are full, excess glucose is stored as fat.

Foods high in refined carbohydrates such as white bread, white pasta, cakes, refined cereals and biscuits or sugary snacks such as sweets, chocolate and alcohol are broken down very quickly into glucose which gives one a sugar spike and rush of energy. However this effect is not lasting and high levels of insulin are produced to counteract this. As the glucose is quickly removed from the bloodstream, blood sugar levels then drop again, but too quickly leaving us tired, irritable, lacking in concentration and with cravings to replace our lost glucose.

Eating complex carbohydrates such as wholemeal bread and pasta, brown rice, oats, wholemeal crackers such as oatcakes and Ryvitas slow down the rate at which glucose enters the bloodstream and therefore the release of insulin. In addition, our Western diets have become very carbohydrate based. More protein such as nuts and seeds, fish, pulses, eggs, yoghurt, cheese and lean meat needs to be eaten (preferably with each meal) as this is also slows the rate at which glucose is taken up.

With regard to fruit and vegetables, many people are not eating even the minimum of 5 per day, let alone a more healthier figure of 7 pieces per day (3 fruits and 4 vegetables and salad).

If blood sugar levels are continuously high, the body finds it harder to keep producing the necessary levels of insulin. This means that glucose is more likely to be stored as fat and there is a risk of Type 2 diabetes.

Stimulants such as coffee, cigarettes, alcohol and chocolate can stimulate blood sugar imbalances. Alcohol in particular, especially on an empty stomach can trigger sudden drops in blood sugar levels.

Symptoms of blood sugar imbalance

• Sleepiness after eating
• Mood swings and irritability
• Lack of concentration and brain fog
• Frequent urination
• Cravings for sweet things
• Palpitations
• Headaches

Chromium is a mineral that helps balance blood sugar. This is found in egg yolks, whole grains and nuts.

Many people eat sugary snacks in between meals because their blood sugar levels are out of balance, and they are craving glucose. Replacing sugary snacks and refined carbohydrates with healthy snacks can help, as well as not skipping meals. Below are some healthy snack ideas to keep blood sugar levels even:

• 1 or 2 Oatcakes or 1 Ryvitas plus; nut butter, ham, sliced cheese / cottage cheese, marmite or tapenade (olive spread).
• Peach or nectarine plus 4/5 walnuts.
• Frozen or fresh berries made into a smoothie with yoghurt and apple juice.
• Crudités (celery, carrot, cucumber) with humus.
• Chicken drumstick or chicken satay with celery and cherry tomatoes.
• Apple or pear and cottage cheese.
• 3 dried apricots and a tblspn pumpkin seeds
• Small mug of homemade vegetable and lentil soup.
• Cottage cheese and grapes.

Healthy Barb-B-Q ing

Here are a few ideas for healthier Barb-b-q's. Instead of burgers, sausages and steaks, go for chicken and vegetable kebabs, grilled halloumi cheese, grilled prawns, corn on the cob, grilled tuna (don't overcook), sardines. Avoid the French and garlic bread and top up with lots of green salads, radishes, large vine tomatoes sprinkled with balsamic vinegar and avocado slices. Instead of fattening desserts, try baked bananas and grilled pineapple with a little brown sugar or a mixed berry fruit salad (strawberries, cherries, blueberries and black seedless grapes).