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Can Some Foods Lower Blood Sugar?

Blog, hormone health, Nutrition, Nutrition Facts /

Can Some Foods Lower Blood Sugar? If you’re trying to keep your blood glucose within a healthy range, you may be wondering which foods are best. Short answer: There are no foods that lower blood sugar. That’s because the carbohydrates (and sometimes proteins) we get from food are converted into glucose, which acts as the body’s main source of energy. So most foods will cause at least a slight post-meal, or postprandial, increase in blood sugar. The good news? “Food can definitely help support healthy blood sugar levels,” says Andrea N. Giancoli, MPH, RD. Find out how below, with seven types of foods least likely to spike blood sugar, along with the glycemic impacts of the most frequently searched individual foods. Glucose Glossary To understand how food affects blood sugar, it helps to learn the lingo. Glucose: Known in blood as serum glucose or blood sugar, this is the body’s main source of usable energy. In food, glucose is one of three simple sugars, or monosaccharides, including fructose and galactose. Insulin: Hormone produced and released by the pancreas that directs the flow of sugar from blood into cells for use. Glucose spike: The release of sugar into the bloodstream following a meal in amounts that exceed the normal range. Can disrupt hormone balance when chronic. Glycemic index: A score assigned to specific foods based on how quickly they cause insulin and blood sugar levels to rise after eating them. Glycemic load: A value assigned to specific foods based on their glycemic index score and a standard portion size to better predict how they will impact blood sugar. Fiber: Plant-based carbohydrate that your body can’t break down. When present in food, it can slow the absorption of digestible carbohydrate (sugar). 7 Foods That Support Healthy Blood Glucose Nuts and Seeds // Fibrous Vegetables // Whole Fruit // Whole Grains // Legumes // Fatty Fish // Vinegar When trying to determine whether a food will spike your blood sugar, it’s helpful to consult its score on the glycemic index. A food’s GI score is based on how quickly it causes insulin and serum (blood) glucose levels to rise after eating it. The glycemic index ranks food on a scale of 0 to 100 based on 50 grams of carbohydrates from that food. Pure glucose clocks in at 100, while a score of 55 and under is considered low and, therefore, unlikely to seriously spike blood sugar. If you want to take that scrutiny further, consider a food’s glycemic load, which builds on the glycemic index by factoring the amount of a given food you’re actually likely to eat in one sitting when scoring its impact on blood sugar. For instance, a beet’s GI score is 64, while rice scores 53. But you would have to eat nearly four cups of beets to reach 50 grams of carbs; with rice it’s just one cup. That makes the glycemic load of beets 6 compared with 18 for that of rice. 1. Nuts and seeds Rich in unsaturated fat, fiber, and valuable minerals, nuts consumed daily can have a favorable effect on blood sugar levels as well as helping support healthy blood pressure and cholesterol levels. “They’re higher in healthier fats and may potentially increase sensitivity to insulin,” Giancoli says. (Of course, nuts are still high in calories, so you should still eat them in moderation.) Peanuts Almonds Cashews Walnuts Pecans Pistachios Brazil nuts Macadamia nuts Chia seeds Flaxseed (whole) Pumpkin seeds Sesame seeds Sunflower seeds Fenugreek seeds Does peanut butter spike blood sugar? Among the foods most commonly searched for their effects on blood sugar, peanut butter that contains no added sugar has been found to have a healthy effect on blood glucose, no different than raw peanuts. That means consuming natural peanut butter, with its combination of high protein, fiber, and healthy fats. Does almond milk spike blood sugar? The diversity of almond milk formulations varies so widely it’s impossible to rule definitively on whether or not it will send serum glucose levels soaring. The difference is in how much sugar is added to the mixture. Almond milk is also typically low in protein, meaning it offers less of the nutrient to help slow sugar absorption. If you want the real thing, consider making your own almond milk. 2. Non-starchy vegetables Starchy vegetables like corn and potatoes are rich in nutrients, but they can bump up blood sugar levels relatively quickly. Their water-based counterparts — like asparagus, broccoli, leafy greens, peppers, summer squash, and tomatoes — are great choices when you’re trying to help support healthy blood sugar levels. “They’re not causing a spike in your blood sugar, they’re lower in carbohydrates, and they add a lot to your meal,” Giancoli says. Spinach Kale Broccoli Tomato Carrots Asparagus Mushrooms Squash Cabbage Cucumber Beets Cauliflower Brussels sprouts Celery Eggplant Collard greens Okra Radish Lettuce (romaine, arugula, butter) Do sweet potatoes spike blood sugar? The glycemic response of sweet potatoes isn’t simply defined either, since it depends on how they’re cooked. Resistant starch, which normally isn’t digested and thereby helps limit blood sugar spikes, can be lost in cooking processes like roasting, baking, and frying. Boiling, however, helps preserve it. Do carrots spike blood sugar? As their appearance on the list above indicates, carrots do not significantly impact blood sugar. While their GI score can increase when cooked, they still fall within the low-GI threshold. 3. Whole fruit Yes, fruit has a lot of natural sugar in it, but don’t let that deter you. “We shouldn’t be worried about eating fruit and it spiking our blood sugar,” Giancoli says. “You’re not going to get that same spike as with sugar on its own.” Plus, all that fruit sugar comes in a tidy package complete with fiber, water, and micronutrients. And research suggests a diet rich in whole fruits — especially blueberries, grapes, and apples — may be associated with healthy blood sugar. If you’re looking for foods with a lower impact on serum glucose, whole fruits also tend to be a

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5 Ways to Lower Cortisol Naturally

Blog, hormone health, Stress, Wellness /

5 Ways to Lower Cortisol Naturally If the endocrine system were a movie, cortisol would be cast as a villain. Also known as the “stress hormone,” cortisol seems to blame for every health complaint under the sun: mood swings, weight gain, bloating, skin issues, insomnia, and more. It turns out some of the fear mongering around cortisol may be justified. After all, this hormone has a hand in nearly all systems in your body — the cardiovascular, nervous, respiratory, reproductive, musculoskeletal, and immune systems, to name a few. So, if cortisol levels consistently get too high, any (or all) of these functions can run amok. Been feeling “off” lately? Suspect high cortisol may be the baddie in your personal biopic? Learn how to help lower cortisol naturally for the sake of your mental and metabolic health. What Does Cortisol Do? Like any hormone, cortisol directs cells, tissues, and organs to perform various tasks. During moments of stress specifically, cortisol helps the body mount a response — hence, why it’s referred to as a “stress hormone.” Once a threat is perceived — whether it’s imminent physical danger or the final level in a video game — cortisol orders the release of two more substances crucial to the body’s response: Adrenaline to rev your heart rate for action, and Blood sugar (glucose) to fuel the resultant need for energy. Cortisol also de-prioritizes tasks that aren’t immediately needed, such as immune, digestive, and reproductive functions, to preserve resources for the threat at hand. But cortisol is also constantly at work throughout the day, going up and down as needed to keep your blood pressure, blood sugar, and inflammation at normal levels. So, while it gets a bad rap, your body needs cortisol in order to function properly. Just not too much. Signs of High Cortisol While cortisol is helpful for seeing to your wellbeing in the immediate term, chronically (meaning sustained over time) high cortisol levels are likely to create problems. Here are the most common symptoms of high cortisol. 1. Trouble sleeping Cortisol levels naturally peak in the early morning to help you transition from sleep to wakefulness. Then, cortisol gradually decreases throughout the day to prepare you for sleep, reaching its lowest point around midnight. However, chronically elevated cortisol can disrupt this cycle. “High cortisol levels can make it difficult to fall asleep and stay asleep, leading to insomnia,” says Dr. Jennifer Pfleghaar, an osteopathic physician dually board-certified in emergency and integrative medicine. If you experience long-term insomnia — trouble falling asleep, staying asleep, or getting good quality sleep three or more nights per week for more than three months — see your healthcare provider for help. 2. Weight gain With additional cortisol comes additional blood sugar, which is helpful when you need energy to outrun a rolling boulder — less so when you’re fretting at your desk over a past-due bill payment. Over time, excess blood sugar due to chronic high cortisol can be stored as fat. Additionally, chronically elevated cortisol tells your body it needs fat and carbohydrates to mount a fight-or-flight response to whatever threat it’s facing. This increases appetite — it also makes you crave sweet, high-fat, and energy-dense foods, which aren’t conducive to healthy weight maintenance. 3. Skin issues Elevated cortisol levels can do a number on your skin. For one, cortisol can make your skin more sensitive and prone to irritation and infection, Dr. Pfleghaar notes. High levels of cortisol can also accelerate skin aging, leading to wrinkles, fine lines, and loss of elasticity, she says. It can even cause breakouts. “High cortisol levels increase oil production in the skin, leading to clogged pores and acne,” Pfleghaar says. 4. Bloating, constipation, and gas As mentioned earlier, cortisol can disrupt digestion. At high enough levels over time, this can lead to issues like bloating, constipation, and gas, Pfleghaar says. Chronically high cortisol can also throw off the balance of gut bacteria, “which is crucial for digestion and overall gut health,” Pfleghaar says. 5. Hot flashes and night sweats Research shows that cortisol levels rise in some women during the later stages of menopause. In addition to other effects, cortisol can cause body temps to rise. What Causes High Cortisol Levels? A combination of environmental, dietary, and other lifestyle factors can play roles in chronically elevated cortisol. 1. Stress When your body encounters stress, it triggers a cascade of events: The brain’s hypothalamus sends an SOS to the pituitary gland, which then tells the adrenal glands atop your kidneys to release cortisol to help you respond to a threat. This hormonal trinity is known as the hypothalamic-pituitary-adrenal (HPA) axis, and it looks like this: Stress >> Hypothalamus >> Pituitary gland >> Adrenal glands >> Cortisol But the cortisol response, like the threats it’s meant to combat, is supposed to be fleeting. If the hypothalamus constantly perceives perils — deadlines, commutes, kids to feed — it orders a constant stream of cortisol. 2. High-energy foods High cortisol levels make you crave fatty, sugary foods that, once consumed, may result at least momentarily in a reduction of cortisol. But this effect isn’t necessarily beneficial: Researchers worry it could prompt overconsumption of calorie-dense foods as people turn to sweet, starchy, and rich-tasting eats for stress relief. Furthermore, evidence suggests that cumulative consumption of high-sugar foods increases cortisol levels over time. Of course, consuming a high-sugar diet can also cause high blood sugar, which itself can be stressful for your body. This can keep your stress response activated, leading to more sugar cravings that can lock you into a destructive cycle: Increased stress >> Increased cortisol >> Increased blood sugar >> Increased Stress 3. Life stage It’s normal for cortisol levels to fluctuate throughout the lifespan. Research has found that cortisol takes a U-shaped trajectory over time, decreasing during the 20s and 30, stabilizing in the 40s and 50s, and increasing thereafter. Additionally, cortisol has been found to increase during menopause. 4. Medical condition In some cases, the culprit may be medical

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What is a Cycle Syncing Diet, and Should You Try It?

anxiety, bloating, Blog, blogilates, Bodies, cramping, cravings, cycle syncing, does it work, fatigue, Food, healthy food, hormone health, Hormones, menstrual cycle, mood, Nutrition, period, period cravings, period pain, periods, pms, science, Trending, trends, what to eat on your period, women, Women's Health, working out on your period /

What is a Cycle Syncing Diet, and Should You Try It? If you’re someone who deals with a menstrual cycle, it’s safe to say you’re no stranger to the ups and downs of each month. Thanks to hormonal changes with each phase, it can be quite a bumpy ride. Can cycle syncing food smooth the journey and help you feel better? Let’s find out! What is Cycle Syncing? Cycle syncing is adjusting your nutrition and exercise to the phases of your cycle. These adjustments cater to the changes in your hormones to help balance things out. In this article, we’ll focus on the best foods to eat during each phase. The Benefits Hormones can be chaotic (is there anything we haven’t blamed them for?). But did you know that certain foods may help balance them out and improve symptoms of hormonal changes during your cycle? Other foods replenish vitamins and minerals or remedy symptoms. Some reported benefits of cycle syncing food include: Decreased cramping, bloating, and other period symptoms Improved mood Decreased stress and anxiety Decreased fatigue   Cycle Syncing Diet But not like, a diet diet. Here are some nutrients to target during each phase of your cycle with some easy ways to get them on your plate. Menstrual Phase (Days 0-7) Ugh, your period. Maybe you’re bloated and crampy, and all you’re craving is some comfort food and a nap. This is when estrogen is the lowest. Here’s what to eat. Iron When you lose blood, you lose iron. Eat iron-rich foods like lean meat, beans, leafy green vegetables, and lentils, PLUS Vitamin C-rich foods like citrus, strawberries, tomatoes, bell peppers, and broccoli to help maximize iron absorption. Omega-3s Foods high in omega-3 fatty acids like salmon, flaxseeds, chia seeds, and walnuts fight inflammation and might help with cramping. Foods to support energy levels The best way to keep your energy levels up? Don’t skip meals! And try to include a serving of protein with each meal and snack. Magnesium If you suffer from menstrual migraines (same, ugh), some studies suggest that supplementing with magnesium could prevent an attack. Follicular Phase (Days 8-13) Your energy is back and you’re feeling great! Support your energy levels with lean protein, whole grains, legumes, starchy vegetables, and fruit. Fermented foods Fermented foods improve your gut microbiota, which is vital for estrogen metabolism. We’re here to support hormone balance, so we want to support that metabolism in any way we can! Plus, we love gut health. Healthy fats Finally, healthy fats like avocado, salmon, and olive oil, plus fat-soluble vitamin E foods like sweet potato, leafy greens, and nuts support healthy ovaries and reproductive health – especially important if you’re trying to conceive! Ovulatory Phase (Days 14-15) The ovulatory phase is…when you ovulate! During this short phase, keep eating a healthy, balanced diet and the foods that support estrogen balance. Cruciferous vegetables Think broccoli, cauliflower, and Brussels sprouts. A chemical in cruciferous veggies called 3,3-Diindolylmethane may support the liver to help your body get rid of excess estrogen. Zinc, folate, and antioxidants These are especially important if you’re trying to conceive, but also play a role in reproductive health even if you aren’t! Luteal Phase (Days 16-28) Here we are, approaching menstruation again. A lot of us start to feel PMS symptoms like mood swings, headaches, and bloating. You might feel extra hungry too. Drink your water! Hydration is important in every phase, but especially when you’re headache and bloat-prone. Starchy vegetables Carbs will help with the hunger part, especially if you’re incorporating the right ones. Starchy veggies like sweet potatoes will fuel your body with carbs, but also pack in some nutrients, like our bestie fiber! Magnesium Magnesium can help with anxiety, headaches, and even water retention. Oh, and research shows that many Americans aren’t getting enough! One study actually states that around 48% aren’t meeting the recommended intake. A supplement may help, but you can also include magnesium-rich foods like dark chocolate (yes!), avocado, nuts, and legumes. The Cons of Cycle Syncing Cycle syncing can be great BUT (there’s always a but, right?), as with all wellness trends, there are some cons to cycle syncing. First, it’s not supported by a ton of science yet. We really just need more research to confidently say this works, who it works for, and really nail down the benefits. Second, this may not work for people with irregular periods or people who are on birth control. If you have an irregular period, it’s going to be a lot harder to track which phase you’re in. Birth control uses synthetic hormones to prevent ovulation, which means cycle syncing likely will not be as effective. Don’t overthink it If planning your diet around your cycle feels like too much, that’s FINE! The best thing is to eat a balanced, varied diet made up of foods that make YOU feel good. Adding in some of these nutrients may help, but there’s no way to say one thing will work for everyone. Our bodies, lifestyles, menstrual cycles, and hormone levels are all different. If you feel like your symptoms are impacting your life or require special attention, definitely chat with your healthcare provider to construct the best plan for you. Have you tried cycle syncing food? Did you notice a difference? Tell us in the comments!     If you’re someone who deals with a menstrual cycle, it’s safe to say you’re no stranger to the ups and downs of each month. Thanks to hormonal changes with each… Breanna Woods MS, RD{authorlink}https://www.blogilates.com/blog/cycle-syncing-food/Blogilates The official blog of Cassey Ho https://www.blogilates.com/wp-content/uploads/2021/02/fav-1.png

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