I Will Do Anything for Love, But I Won’t Do That 

Give up sugar?

But I won’t do that

No, I won’t do that!

When we consume sugar, it causes our blood sugar to rise. The result of this rise in blood sugar is a corresponding rise in insulin. This occurs when the pancreas releases insulin in order to get glucose out of your bloodstream and into your cells, where it’s needed for fuel. When we consume a meal, particularly if the meal is high in sugar or simple carbohydrates, we will experience a spike in our insulin levels. Too much of this is not a good thing as it leads to insulin resistance and/or type 2 diabetes. But, there are more factors to be considered when it comes to our insulin levels.

Are you sure you still won’t do that?

It is clear to most people that we all need healthy insulin levels, but most people actually have little understanding of insulin.

Insulin allows glucose to enter your cells for energy. But too much leads to insulin resistance which is where your muscles, fat, and liver no longer respond to the insulin signal. When we have insulin resistance, glucose cannot get into our cells which causes them to starve. When this happens, our body signals the pancreas to crank out even more insulin, which does not help the matter. Glucose just keeps building up in your blood while your cells are starving. This is happening for most people as a result of what they eat!

Insulin resistance can manifest itself in many ways. You may have outward and obvious symptoms, but then you might not. Some will be overweight, while others are still within healthy weight ranges. Your blood pressure could be high, it could be low. The same is true with your cholesterol levels. The point is, your consumption of sugar could be having a dire impact on your body whether you know it or not.  The symptoms above are all part and parcel to metabolic syndrome which it is now known, you can have whether you are skinny or fat. Obesity is now being recognized as a symptom of metabolic syndrome rather than as a cause of it.

Insulin does not work by itself.

There are two more hormones that work in conjunction with insulin. Leptin and ghrelin also play a role in the hunger-satiety process. Leptin gets released from adipose tissue to let you know you have eaten enough, while ghrelin tells us that we are hungry. Insulin does double duty by telling our body to store energy, and to stop eating. When all is in balance, the insulin and leptin counter the ghrelin to keep our weight stable. However, when we become insulin resistant, the leptin signal becomes blocked. What this means for you is the ghrelin is now running the show, and you will find yourself hungrier and hungrier while getting fatter all the time. The prime directive of metabolic therapy is to get your insulin levels down. And this is important no matter what your scale tells you about your weight.

If you suspect you are diabetic, insulin resistant, overweight, or may have metabolic syndrome, see your doctor!

In the meantime, there are things you can do for yourself.

The first thing you can do to help yourself is to drop the attitude of “I won’t do that”.

1. Eliminate foods and drinks that contain added sugars and other simple carbohydrates. Simple sugars contribute to insulin resistance and overall poor health. High fructose corn syrup is a particularly bad offender. Just stop with the simple carbohydrates that contain glucose, fructose, and sucrose, such as candies, cakes, soft drinks, and added sugars and sweeteners. Learn to read food labels — you’ll discover that processed foods and sweets tend to be loaded with added sugars.
2. Change your nutritional habits to revolve around whole foods rather than processed foods that are full of sugar, unhealthy fats, sodium, and preservatives. Besides protein and healthy fats, try to include complex carbohydrates as they take longer for the body to break down. This means they absorb more slowly, helping to keep blood glucose levels stable. Complex carbs will also help you feel fuller longer, and help with weight and appetite control.
3. Increase your fiber intake. Eating insoluble fiber along with whole grains and complex carbohydrates reduces your risk of Type 2 diabetes. Aim to eat some insoluble fiber with each meal. Good sources include:
   • Fresh fruits: pears, apples, prunes, dried figs
   • Nuts and seeds
   • Vegetables like leafy greens, squashes, peas
   • Berries
   • Whole grains: brown rice, quinoa, oats
   • Beans: Lentils, navy beans, kidney beans
4. In addition to dietary changes, it is important to increase your activity and fitness level. With your doctor’s approval, choose a physical activity you enjoy doing, and commit to at least three days per week.

How about we change the attitude of I won’t do that to one of I will do that! Check us out on our Facebook page and give us a like and a follow. You can find us at this link Fit and Healthy Living with David’s Way.

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