Jessie Inchauspe

The Life-Changing Power of Balancing Your Blood Sugar

Glucose Revolution

matej yangwao

** spoiler alert **
           If you want to do something about your diet and upgrade to top level, here is fair overview do's & don'ts with few facts around what's you can do about your diet.

Major takeaways I'm aware of are to try vinegear before, during or after meal and 10minutes after meal or any exercise would help lower your glycemic levels.

One thing I learned is that you should eat carbs last which is obvious tho.

Good recommendation would be to try continuous glucose monitor, short gcm which helps you tell what's your glucose levels during day and helps you adjust how do you want to feel.

>glucose remains one of the few measurable points you can take to regain control of your life.

>When there is a rise in blood sugar, the pancreas releases a hormone called insulin. It's responsible for stashing excess glucose in storage units to keep it out of circulation. When the sugar supply is low, many cells (except for the red blood cells — they always rely on glucose) can switch to using fat for fuel. At the same time, the liver uses amino acids and fat to make glucose from internal resources. This process is called gluconeogenesis.

>They cause oxidative stress; if the glucose we consume exceeds the amount our cells need, they release free radicals in response. Those are destructive substances poking holes in membrane cells and modifying our DNA (so we can be more susceptible to cancer if the genes are broken).

>They damage molecules directly; in 1912, a French chemist, Louis-Camille Maillard, described a reaction when glucose bumps into another type of molecule. It's called glycation and causes direct damage to the cell. If lots of molecules and cells in the liver, for example, are damaged, doctors will diagnose liver failure. And if this happens to a bone (a rib cage usually), it will turn brown, albeit very slowly.

>Glycated molecules have long-term consequences, including Alzheimer's disease, cataracts, and heart disease.

>Chronic inflammation is the source of chronic illnesses that reduce life quality even at a young age. You may see redness from the outer part, while tissues and organs get slowly damaged on the inner side.

>The correct order is fiber first, fat and protein second, and carbs last.

>The amount of carbs and the speed of eating is decisive for the size of the glucose spike.

>If you eat fiber first, it will:
• Reduce the impact of alpha-amylase (an enzyme that breaks down starch to glucose).
• Delay the process of gastric emptying (moving food from the stomach to the small intestine).
• Form a viscous mesh within the intestine walls slowing down glucose absorption.

>Fiber helps strengthen the microbiome in the gut and lowers cholesterol levels.

>eating items in the correct order reduces a glucose spike by 73% and an insulin spike by 48%.

>A spiky breakfast is a ticket to a glucose roller coaster.

 >pour a tall glass of water, add one tablespoon of 5% vinegar in it, and drink 20 minutes before, after, or during a meal. Among the common varieties of vinegar, the apple cider variant is the most popular. Scientists proved that drinking vinegar before food helps lower triglyceride levels and reduce visceral fat along the waist and hips. It doesn’t cause an insulin spike as insulin injections do.

>Vinegar works in two ways:
• The acetic acid in it inactivates alpha-amylase, slowing down the arrival of glucose into the circulation.
• It encourages the muscles to compose glycogen (analog of starch in humans), which leads to less efficient glucose uptake.

>Try a short walk after a meal (about 10 minutes). The muscles will use more glucose, automatically decreasing the blood sugar level.

>Consider green starters that are both quick and healthy: roasted veggies, sliced cucumber with guacamole, a sliced tomato with mozzarella cheese, or baby carrots with hummus.

Glucose Revolution The Life-Changing Power of Balancing Your Blood Sugar

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