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Six Ways to Balance Blood Sugar _Final

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>> Hello again, and welcome back. In this lecture, we'll talk about how the sugar we eat affects our blood sugar. Blood sugar is the concentration of glucose in the blood. It can affect our hormones, influence stress, and alter our eating habits. All of this, in turn, can take a toll on our gut health and our gut microbiome. The various types of sugar have different effects on the body and our health. So let's begin by talking about the different types of sugars. The simplest type of sugars are called monosaccharides. These are the building blocks of other sugars. They cannot be broken down any further. Eventually, all of the carbohydrates we eat are broken down into one of these simple sugars. In the absence of fiber, fat, or protein, monosaccharides are absorbed very rapidly across the intestinal lining and transported to the liver. In the liver, these sugars are either converted into glucose or stored as fat. The three types of monosaccharides are glucose, fructose, and galactose. Glucose is found in sweeteners, fruit, grains, and potatoes. Fructose is found primarily in fruit and sweeteners. Galactose is milk sugar. It's found primarily in dairy products, but also some fruits and vegetables, like beets and cherries. High fructose intake is related to a decrease in insulin sensitivity, lower glucose tolerance, and other features of metabolic syndrome, and diabetes. The lack of insulin stimulation by fructose also means a lack of leptin released by fat cells. This means that eating fructose may not trigger a feeling of fullness, which is why fruit doesn't make us feel full the same way as other foods do. This information doesn't imply that fruit is bad and should be avoided, but with anything, moderation is key. A disaccharide is a type of sugar that's made up of a chain of two monosaccharides. Lactose, the sugar and milk is glucose and galactose. Sucrose, our sweet friend table sugar is also a disaccharide. It consists of one glucose and one fructose molecule. Sucrose significantly spikes blood sugar levels more than natural sugar, like honey. Glucose stimulates insulin production. Fructose, however, doesn't have a large impact on blood sugar. This is because it doesn't require insulin in order for the body to use it. When you eat fructose, it's slower to convert into blood sugar. However, high fructose intake has been associated with increased triglyceride levels, a type of fat in the bloodstream. Like with anything else, moderation is the key. Polysaccharides are chains of many monosaccharides. Cellulose is a polysaccharide that's found in vegetables. Polysaccharides are broken down into monosaccharides by the body. Because of their complex nature, they take longer to break down providing more stable long-term energy. What about high-fructose corn syrup or HFCS for short? You've likely heard about the dangers of this type of sweetener that's often found in commercial baked goods and processed foods. What's so bad about it? For starters, let me clarify that HFCS is not a naturally occurring sugar. It's a product of industrialization. HFCS is a sweetener made from cornstarch. It's composed of glucose and fructose that have been chemically modified so that no digestion is needed to take it from the intestine into the bloodstream. It's known to trigger inflammation and may be a huge culprit behind the rising rates of obesity. And then, there are artificial sweeteners, the no calorie, no sugar alternatives. These artificial sweeteners contain no sugar but have a sweet taste. They are marketed as healthy alternatives to sugar. Examples of artificial sweeteners include aspartame, sucralose and saccharin. While these sweeteners may seem like a dieter's best friend, studies have shown that these three negatively impact the gut microbiome and significantly increase glucose intolerance. In fact, artificial sweeteners increase blood sugar more than actual sugar. People who use artificial sweeteners are found to have higher fasting blood sugar levels and reduced glucose tolerance. And in the stevia, which is a popular herbal extract. Stevia is a naturally occurring sugar alternative that may actually help with lowering blood sugar compared to artificial unnatural sugars. In the long-term, high sugar intake can contribute to blood sugar imbalance. It can also affect mood. You ever eaten a bunch of sugar only to then crash and feel totally irritable? Sugar and blood sugar affect the signaling of dopamine, a key neurotransmitter that regulates the reward centers in the brain. The hypothesis is that sugar initially increases dopamine levels. Over time, high levels of dopamine desensitize the nervous system, ultimately, leading to lower levels of dopamine. Basically, sugar sets us up for more addiction to more sugar. If you've ever felt hooked on sugar, you know what this feels like. High sugar intake also triggers the body's fight or flight response. Additionally, high sugar intake has been linked with depression. This may stem from the increased levels of inflammation or the hormonal effects of sugar. Sugar has also been found to worsen anxiety and ADHD. All of these things may seem like commonsense, but many of your clients might not be making the connection that the way they feel is related to their food choices. Something helpful to keep in mind is that fiber slows the intake of sugar, that's why an apple is better for your blood sugar than apple juice. We're living in a society where our sugar intake has increased and our fiber intake has decreased, not a good combination. So where does this leave us in terms of tangible steps for keeping sugar consumption in check and blood sugar balanced? Let's go over six tips on how to control blood sugar with diet. Tip number one, crowd out simple sugars. This means trade your table sugar in for more complex sugars, like sweet root vegetables, the more complex sugar the better. An exception to this rule is fructose found in whole fruit. For many healthy people, fructose eaten in the form of whole fruits, in moderation, is a great source of energy and nutrients. Whole fruit also contains fiber, which means the sugar breaks down more slowly. Artificial sweeteners and HFCS add no value to one's diet and can negatively impact blood sugar, so these should be crowded out as well. Tip number two, eat protein and vegetables 15 minutes before eating simple carbohydrates. This is suggested for two reasons. First, glucose and insulin levels are generally lower when protein is consumed first. Second, these foods may fill you up so that you ultimately eat less sugar or carbs. When this isn't possible or practical, eating protein at the same time as sugar can also help. If nothing else, don't eat carbs and sugars alone. Crackers with peanut butter are better than crackers by themselves. Pairing your carbohydrates with fat can help glucose levels improve, but this doesn't affect insulin. Tip number three, eat insoluble fiber before meals to stabilize insulin levels. Vegetables are the best source of insoluble fiber. Pairing your carbohydrates with insoluble fiber can significantly reduce glucose and insulin levels. You can encourage your clients to blend some kale into their smoothies, pair their sandwich with the side salad, or just throw some broccoli into their rice. Tip number four, educate your clients about supplements that may help balance blood sugar. Remember, as a Health Coach, you cannot diagnose or prescribe supplements, but you can teach your clients to be advocates for their own health and to inquire about certain supplements to their healthcare providers. There are three supplements that can help with blood sugar stabilization. These are berberine, resveratrol, and chromium. Berberine is a supplement that's relatively new to the Western world, but has a long history in Chinese medicine. Berberine is a compound found in many plants. It can help aid in weight loss and blood sugar maintenance. Resveratrol, naturally found in red wine, is an extract that can help the body produce the beneficial short-chain fatty acids that help with blood sugar control. It may also help protect the brain from Alzheimer's. Chromium is a mineral that helps insulin function optimally. It can be found in supplement form and naturally found in whole grains, brewer's yeast, broccoli, and black pepper. People with diabetes tend to have lower chromium levels. Diabetic clients can ask their doctors about chromium. Remember, always urge your clients to check with their doctor or healthcare practitioner before taking any supplements. Always keep bio-individuality in mind. Some supplements may not be good for some conditions or taken in tandem with certain medications. It is always better to stay on the side of caution. Tip number five, get a good night's sleep. Another factor that affects blood sugar is sleep. Generally during sleep, blood sugar levels remain stable, despite the lack of eating during this time. When a person is sleep deprived, their insulin response to blood sugar decreases. As a result, blood sugar isn't cleared from circulation as quickly and levels are higher than normal. Also, after a poor night of sleep, breakfast will create higher spikes in blood sugar. Encourage clients who have a poor night's sleep to resist the urge to grab a donut and instead opt for a high protein low sugar meal, like eggs, Greek yogurt, or a high fiber low sugar cereal. Less sleep translates into increased appetite. It can also trigger cravings for foods rich in simple carbohydrates for a quick energy burst. These are quickly converted into blood sugar or glucose. If you've ever noticed yourself craving carbs or junk food after a long night, this is why. Shorter sleep duration seems to increase the risk for obesity and diabetes. Poor sleep is also a factor in increased visceral fat build-up as well as increase cortisol levels. When your body doesn't get enough sleep, ghrelin raises as well. The bottom line is to make rest a priority. Seven to eight hours of sleep is ideal, though some individuals may require more. Tip number six, aim for a healthy weight and adjust your set point. As we've discussed, excess visceral fat can mess with a person's blood sugar balance. According to the set point theory, our bodies have a set point weight that it generally gravitates toward when finding balance. It seems like some factors may influence a person's set point in the negative direction. So the question remains, how can you lower your set points? Individuals may be able to positively alter their set point by managing their blood sugar, losing weight slowly and steadily, abstaining from eating three hours before bedtime, revving up their metabolism with spices, like cayenne, cinnamon, turmeric, and cardamom, and exercising in intervals with a focus on building muscle. The idea is to keep cortisol levels low while decreasing visceral fat. A final thought to keep in mind is that people tend to lose more weight and keep it off when they engage in community. The support, accountability, and sense of belonging that community offers is key. This is a huge value you can provide to your clients as an Integrative Nutrition Health Coach. If this is something that interests you, I encourage you to brainstorm ways you can connect your clients and facilitate supportive groups. This is probably not the first time you've heard it, but we cannot stress enough how important it is to support healthy blood sugar levels. To recap, there are many types of sugars ranging from simple sugars to complex carbs. These impact blood sugar differently. Typically, the more complex a carbohydrate is, the longer it takes to break down providing longer more sustained energy. Many people think that artificial sugar substitutes are a better option, but these can actually raise blood sugar too. Alternative natural sweeteners, like stevia may be a better option. To help stabilize blood sugar, we recommend crowding out excess sugar, eating protein and vegetables before simple carbs, consuming insoluble fiber before meals, talking to your doctor about supplements that may help balance blood sugar, getting a good night's sleep, and aiming for a healthy weight. Do your diet and lifestyle support a balanced blood sugar or could they use some improvement? This week, pick one of the six tips we discussed and practice adopting this new habit. Be sure to stop by the Facebook group and let us know what you picked and how it goes. Remember, like, we just said, community support is key. I hope you enjoyed this information as much as I enjoyed sharing it with you. Thank you for watching, and I'll see you soon.

Video Details

Duration: 13 minutes and 10 seconds
Language: English
License: Dotsub - Standard License
Genre: None
Views: 5
Posted by: ninaz on Mar 27, 2018

Six Ways to Balance Blood Sugar _Final

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