Blood Sugar Balance

Salem Chapter WAPFFebruary 18, 2014Jessica Kouka, NTP

Arise Nutritional Therapy, LLC

Blood Sugar Balance• The Big Fat Lie• US statistics sugar

consumption/diabetes• Carbohydrate digestion• Organs of blood sugar regulation• Hormones of blood sugar regulation• Unbalanced blood sugar regulation• Consequences of blood sugar

imbalance• Symptoms of macronutrient

imbalance

Quotes from 2003 article on WebMD.com

So what's so bad about all this sugar? After all, sugar can certainly be part of a healthy diet. And while it can cause cavities, there's no firm evidence that it's directly linked to diabetes or other serious health problem.

The problem comes when we simply take in too many calories. "It's really the extra calories from sugar in our diet that causes

health problems like diabetes and obesity, not anything inherently unhealthy about sugar itself," says Jule Anne Henstenberg, RD, director of the Nutrition Program at La Salle University in Philadelphia.

"Foods with a lot of sugar taste good, so we eat can eat too much of them," she says.

“The Hidden Ingredient that Can Sabotage Your Diet” by John Casey

Quotes continuedIn fact, between 1987 and 1997, consumption of

"added sugar" in the United States grew 20%. This trend is also being seen in the developing world, according to the WHO.

That's one reason both the United Nations and the World Health Organization released guidelines in 2003 that say sugar should account for no more than 10% of daily calories. In a 2,000-calorie-a-day diet, that's just 200 calories -- or eight heaping teaspoons of table sugar at 25 calories each. A single can of regular soda, with the equivalent of 10 teaspoons, would put you over.

History of sugar• 1700 Sugar becomes available to

the masses in Europe as production skyrocketed and prices plummeted

• HFCS appeared in the 1970’s during a period of high sugar prices

US consumption of sugar

1822 ~6lbs/year, 2000 >100lbs/year Stephen Guyenet 2012

Diabetes StatisticsIn people over the age of 20,

diabetes has increased from 1.6 million cases in 1958 to 18.8 million in 2010. The annual cost was approximately $174 billion in 2007. Costs a diabetic person $10,000/year.

Diabetes Statistics, Cont.• On average, one in three U.S. children born in 2000

will become diabetic.• 2 ½ or 3-year-olds: 39% of the girls who are now

healthy and 33% of the boys will become diabetic:• Hispanic Children: 53% girls, 45% boys• Black Children: 49% girls, 40% boys• White Children: 31% girls, 27% boys

• These projections are approximately triple the American Diabetes Association’s current estimates.

Center for Disease Control and Prevention: June 2003

Food for Fuel

Food for Fuel, Cont.

FAT vs. CARBS

Carbohydrate Digestion• The 3 main types of carbohydrates:

• Sugars: Including sucrose, fructose, and lactose

• Starches: “starchy” foods include grains, legumes, potatoes, peas, winter squash, etc.

• Fiber: found in fruits, vegetables, legumes, nuts, seeds and grains

• Except for indigestible fiber, carbohydrates are broken down into glucose which is used as metabolic fuel for the cells.

Com

ple

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Carbohydrate Digestion

Blood Sugar Regulation• So what happens once

carbohydrates are digested and absorbed?

Blood Sugar Regulation, Cont.

• Your PALs:• Pancreas• Adrenal Glands• Liver

Adrenal GlandsPrimitive Emergencies

Adrenaline:• Dilate bronchial tubes• Increase heart rate• Release stored glucose and Produce glucose

Consequences of Blood Sugar Imbalance

• Nutrient deficiencies• Taxing of organs (PALs)• Inhibiting of immune response• Oxidative stress

• Inflammation• Aging• Cancer

• Obesity and weight imbalance

Balancing Your Blood Sugar

• If you have a diagnosed blood sugar imbalance, particularly Type 2 Diabetes, it is important to speak with your physician and check levels regularly when making dietary changes.

• Make changes gradually• Work on improving digestion• Support your PALs and digestive

organs

Balancing Your Blood Sugar

• Macronutrient ratios• 30/30/40• Satisfaction, Mood, and Energy 2-3

hours after a meal

Balancing Your Blood Sugar

• Other tips and tricks• Eat large breakfast with plenty of fat and

protein • Plan meals and snacks ahead• Eat snacks with plenty of protein and/or fat• Eat an hour or so before bed• Blood sugar control diet for 2 weeks• Become familiar with GI and GL• If needed, avoid all sweet taste for a time• Read all labels or avoid all packaged food• Make your own dressings and condiments