Learn how to manage glucose from the Glucose Goddess

A handful of clients over the past couple of weeks have mentioned that they were reading Glucose Revolution: The life-changing power of balancing your blood sugar by Jessie Inchauspé. They'd been experimenting with the 10 hacks the book proposes to balance glucose and found them very doable and worthwhile. Their excitement piqued my curiosity so I read the book. 

I wasn’t sure what to expect--and I was quite pleasantly surprised! I too found the book to be insightful and that the hacks are very easily incorporated into anyone’s daily routine. And, it's based on good research.

I don’t think it’s lost on most of my readers that managing blood sugar is a common challenge in our modern world. But did you know that blood sugar imbalance can contribute to a host of symptoms: fatigue, weakness, disrupted sleep, heart racing, light headedness, constant hunger, food cravings, acne, inflammation, mood instability, frequent illness, brain fog, anxiety, depression, indigestion, hormonal imbalances, difficulty losing weight? Also, if you have been diagnosed with type 1 or 2 diabetes, gestational diabetes, heart disease, nonalcoholic fatty liver disease, or PCOS, managing blood sugar is of utmost importance. 

The basic idea to maintain good health is that it is important to keep your glucose levels as constant as possible. After you eat, it is normal for blood glucose to increase. Generally speaking, the more carbohydrates/sugars one eats in one sitting, the greater the spike. An increase in glucose triggers the body to release insulin to bring the glucose levels back down. This dynamic becomes a problem when the spikes are too big and too frequent. Eventually the body’s insulin response becomes less effective, which leads to disease. Furthermore, the big spikes cause the symptoms listed above.  

The appeal of the 10 hacks offered in Glucose Revolution is that it isn’t a diet; rather, it's a method to flatten the curve of blood glucose. Of course, it is best to eat a healthy and varied diet; however, this method allows for occasional treats without upsetting the apple cart too much. Also, it offers a way to manage blood sugar even with a healthy diet that is focused on protein, vegetables, and healthy carbohydrates. 

Inchauspé explains that while everyone responds to different foods in different ways, these hacks will benefit everyone. If someone wants to do a deeper dive into understanding how their body responds to various foods, they can use a continuous glucose monitor for a short time. There are many services available to do just that. One company that Inchauspé mentions in her book is Zoe.

You might be wondering what these hacks are. I'll just give you the most important hack, because I do recommend that you read the book, as Inschauspé does a great job of explaining how blood glucose works and how foods affect it. The most important hack is about eating foods in the correct order to slow down the absorption of glucose: fiber first (vegetables/salad), protein second (meat, seafood, beans, nuts), carbohydrates third (grains, breads, starches), and fruit or dessert fourth. This alone can make a big difference. 

If you aren’t quite ready to read the book, you can look up Jessie Inchauspé on Instagram @glucosegoddess. There you will find many more helpful tidbits of information.

Keep your blood sugar balanced

This article was selected from our archive of newsletters. Blood sugar is always an important topic to revisit. It's easy to get off track with sugar consumption, and it's nice to have a reminder to check in with yourself, your health, and your habits.

The general public has become more aware of the fact that high-sugar foods are bad for their health. There still seems to be a disconnect, however, between knowing that sugar is bad for health and understanding that most blood sugar-related diseases, such as type II diabetes and hypoglycemia, occur as a result of a high-sugar diet. This means that you can avoid these diseases by getting the sugar out of your diet and managing your blood sugar.

Another aspect of high-sugar diets that isn’t part of common awareness is that the first step to managing any kind of hormonal disruption is to manage blood sugar. Yes, those of you suffering from insomnia, mood changes, PMS, hot flashes, night sweats, etc. can benefit greatly by managing your blood sugar!

Below are strategies for managing your blood sugar and some detailed information about how your body processes sugar.

Understanding the physiology of blood sugar regulation

It all starts with the pancreas, which secretes the hormones insulin and glucagon. Insulin is secreted during digestion to move carbohydrates/sugar from the blood into the cells, so that the cells can produce energy. Excess energy is stored as glycogen in the liver for future energy needs. The pancreas secrets glucagon between meals to convert the stored glycogen back into blood sugar so that the cells have a constant fuel supply. Yes, carbohydrates are necessary, but only in managed quantities.

Insulin and glucagon work together to keep the blood sugar levels stable throughout the day. If one’s blood sugar strays too far above or below the set point, the body shifts into a stressed state and engages the adrenals to secrete cortisol and adrenaline. You can imagine that this might show up as anxiety, a rapid heart rate, or a hot flash.

Cortisol is necessary to keep the liver receptive to signals by glucagon to release glucose back into the bloodstream. If someone has lived in a state of constant stress, their adrenals may grow tired and not produce enough cortisol to do their job. This can lead to hypoglycemic crashes not long after a meal. The crashes can manifest as light- headedness, nausea, or panic if the person doesn’t quickly consume a glass of juice or eat some crackers.

When someone consumes large quantities of sugar/carbohydrates, the liver can store only so much glycogen before it begins to store the extra carbohydrates as fat. The habit of eating a lot of sugar/carbohydrates leads to weight gain and obesity.

A hormone that counteracts insulin and its propensity for fat storage is human growth hormone. Exercise and fasting trigger the pituitary to release HGH, promoting tissue growth and repair. This is the important link between exercise and blood sugar management. It also contributes to our understanding that a lack of human growth hormone may play a role in wound-healing issues in diabetics.

When blood sugar management goes awry, other endocrine glands will compensate. For example, as shown in the image below, taken from Life Without Bread, by Wolfgang Lutz and Christian Allan, high blood sugar can cause a relative increase in insulin and a relative decrease in sex hormones and growth hormones. In the second scenario, the relative increase in insulin causes a relative increase in thyroid hormone secretions. Either result is an example of metabolic dysregulation, which leads to unwanted symptoms.

Understanding the numbers

Measuring blood sugar is a simple thing to do with an inexpensive glucose meter, found at a drugstore or on Amazon. You can also learn what your blood sugar level is if you get lab tests done at your doctor’s office.

A good fasting blood sugar in a healthy person is between 75 and 85. After a meal, it shouldn’t exceed 110, and in a very healthy person, it won’t ever get to 100. Insulin and glucagon keep your numbers in a fairly tight range when you are healthy. 140 is considered to be borderline diabetic. In a diabetic person, blood sugar level may go as high as 200, which is a bit scary, as peripheral nerve damage begins when blood sugar exceeds 120. Retinal damage begins to occur when blood sugar exceeds 140.

If you measure your blood sugar at home following a meal, you can begin to see which foods affect you the most and then avoid them. It is an empowering way to take control of your health. When you decrease your intake of carbohydrates/sugar, you will see changes very quickly in your blood sugar numbers, and you will be able to get control of the cascade of symptoms that occur with high blood sugar readings.

What else can you do?

• Avoid hypoglycemia (low blood sugar episodes) by eating something at least every 3-1/2 hours. Remember to bring snacks with you so you don’t get stuck without food.

• Eat complex rather than refined carbohydrates, and eat them in small quantities (e.g. 1/2 cup of brown rice, quinoa, sweet potato, fruit).

• Don’t consume caffeine before eating breakfast. Caffeine seems to decrease insulin sensitivity and increase cortisol release. High cortisol over long periods tends to produce glucose, i.e., raise blood sugar.

• Eat a protein-rich breakfast.

• Oops…eat too many carbs? Go for a brisk walk. This will allow your body to use the excess glucose, rather than secreting insulin to get the glucose into the cells and store it.

• And, finally…avoid sweets as much as possible! The more you follow the above guidelines, the easier it will be to thwart sugar cravings.

Take control of your health!

By making these simple, but crucial, changes to your diet, you will make huge strides in managing your blood sugar. Even type II diabetics can make major changes in their blood sugar by diet alone in a relatively short period of time.