How to Achieve Optimal Blood Sugar Balance

Blood sugar related illnesses are forefront in today's medical world as diabetes and obesity reach levels of a global epidemic.  There is a genetic link to susceptibility towards illness, but the underlying factor for all of us is our diet.  We truly are what we eat!  Maintaining adequate blood sugar control, or glycemic control, is much like keeping enough gas in your car.  If your car runs out of fuel, it will stall.  Similarly, if your body does not have an adequate level of blood sugar or "fuel" you, too, will stall.  It is finding the balance between the low and high levels of blood sugar that is the challenge for many.

Optimum blood sugar balance and weight control can only be achieved when you consume a hormonally balanced diet.  Blood sugar control occurs when insulin and glucagon (two hormones) are in balance.  The pancreas produces both of these hormones in response to the foods you eat.

• Carbohydrate consumption stimulates insulin release due to the increase in blood sugar.
• Protein consumption produces glucagon, the hormone that promotes the mobilization and utilization of fat for energy.
• Glucagon works to counter-balance insulin.
• High insulin is associated with almost every human disease, including cancer.

Eating more of one type of food over another can create a hormonal imbalance, which can cause illness.  For example, when excess carbohydrates are consumed, the body produces excess insulin and little glucagon. In an attempt to normalize the blood sugar level, the body initiates a counter-regulatory process whereby the adrenal glands are stimulated to secrete increased levels of cortisol.  If the adrenal glands are stimulated over a prolonged period of time, the ability of the glands to produce cortisol will wane, eventually leading to cortisol depletion and adrenal exhaustion.  This process also may lead to insulin resistance and eventually Type 2 diabetes.

Becoming familiar with the glycemic index and the role it plays in the consumption of foods is crucial to maintaining a balanced diet.  The glycemic index of a food refers to the rate at which that particular food causes glucose (sugar) levels to rise in the blood.  The higher the glycemic index, the faster that food converts to blood sugar.  The faster a food converts to blood sugar, the more insulin your body makes and the harder it is to maintain good blood sugar control.

As a general rule, all "above-the-ground" vegetables - broccoli, lettuce, cabbage, etc. have a low glycemic index (less than 80).  All "below-the-ground," or root vegetables - potatoes, carrots, yams, etc. have a high glycemic index (greater than or equal to 80).

To maintain the optimum level of insulin to glucagon, you should eat a diet consisting of approximately two parts carbohydrates and one part protein.  Keep in mind that 70% - 80% of your total carbohydrate portion of each meal should come from foods that have a glycemic index below 80.  The following is a guide for food selection:

Healthy carbohydrates.  During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose.  Focus on the healthiest carbohydrates such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.

Fiber-rich foods.  Dietary fiber includes all parts of plant foods that your body can't digest or absorb.  Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes, whole wheat and ancient grain flours, and wheat bran.

 Heart-healthy fish.  Eat heart-healthy fish at least twice a week, or include an omega oil supplement in your diet.  For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry.  Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.

'Good' fats.  Foods containing monounsaturated and polyunsaturated fats such as avocados, almonds, pecans, walnuts and olives, healthy oils such as olive, flax, and hemp oils can help lower your cholesterol level.  Consider including a 3-6-9 omega oil supplement in your diet.

Foods to Avoid

Saturated fats.  High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.  Get no more than 7% of your daily calories from saturated fat.

Trans fats.  Items such as processed snacks, baked goods, shortening and stick margarines contain trans fats and should be avoided completely.

Simple Carbohydrates. Processed items, which contain high carbohydrates with little nutritional value.

Cholesterol.  Sources of cholesterol include high-fat dairy products and high-fat animal proteins, shellfish, liver and other organ meats.  Aim for no more than 200 milligrams (mg) of cholesterol a day.

Sodium.  From all sources, aim for less than 2,000 mg of sodium a day.