Health Hotline Magazine | February 2022

How to achieve healthy blood sugar balance… you are what you eat

Supplements to help maintain healthy blood sugar balance While diet and exercise are vital for maintaining healthy blood sugar balance, there are also some key supplements that will give you extra support. B-complex vitamins. This family of vitamins is intricately tied to cellular energy production via their role in metabolizing carbohydrates and sugars. When you eat an excess of grain- based carbs and other high carb foods your body quickly burns through the B vitamins to keep up, which can drastically deplete levels. When these important cofactors are missing, blood sugar imbalances can occur. Alpha-lipoic acid. One of this antioxidant’s important roles in the body is to support insulin function and research has shown that supplementation significantly decreases fasting glucose, insulin, nd insulin resistance in a dose-dependent manner, that is, higher doses led to more significant decreases (daily doses ranged from 300 to 1,200 mg). Berberine. Research has shown that the plant extract berberine lowers fasting glucose and insulin levels, post-prandial glucose (glucose levels after eating), and triglycerides. It also improves insulin resistance and stimulates the breakdown of glucose. It is one of few natural compounds that activates an enzyme in our cells called adenosine monophosphate-activated protein kinase (AMPK). AMPK is sometimes referred to as a metabolic “master switch” and regulates how energy is produced and used in the body; activation of the enzyme increases glucose uptake and fat burning for energy. Most studies have used between 1,000 and 1,500mg in divided doses daily; the biggest benefits are seen when berberine is taken 15 to 20 minutes before eating. For references, email customerservice@naturalgrocers.com

Blood sugar and insulin levels are directly related to what you eat, so by shifting away from a diet built on a foundation of grains, starchy fried foods like potato chips and French fries, sugary sodas and co ee drinks, and breads and sweets, to a lower carb diet built around an abundance of low-starch vegetables, healthy fats, and moderate amounts of quality protein, you can maintain healthy blood sugar and insulin levels. Most of us eat an excessive amount of carbohydrates—more than our bodies need, or can handle, which can cause dramatic spikes in glucose and insulin and leads to fat storage rather than fat burning. To maintain healthy blood sugar aim to get between 100 and 150 grams of carbs each day (the average American eats between 350 and 600 grams of carbs each day, mostly in the form of refined, processed sugars and grains). If you work to get the majority of your carbs from non-starchy vegetables, a moderate amount from moderate-carb veggies like winter squash, beets, and green peas, and a small amount of higher-carb veggies like potatoes, parsnips, and sweet potatoes, you will easily fall into this range. Add in healthy fats and a moderate amount of quality protein with each meal, and you’re on your way to healthy blood sugar balance—and a healthy weight.

A healthy diet goes hand-in-hand with regular physical movement for maintaining healthy blood sugar and a healthy weight. Regular movement increases insulin sensitivity and helps the cells e ectively use glucose. It doesn’t have to be strenuous—walking, hiking, biking, swimming, dancing, and strength training are all beneficial!

Blood sugar balance is a complex topic Schedule a FREE consultation with your local Natural Grocers’ Nutritional Health Coach (NHC) for guidance and support on your journey to healthy blood sugar balance, and a healthy weight!

Healthy Blood Sugar by the Numbers Fasting glucose is a measure of your blood sugar when you have not eaten and provides a snapshot of how well your body manages blood sugar. It’s long been thought that a normal range is 65 to 100 mg/dL, however, functional medicine experts define the

optimal range as 82 to 88 mg/dL. This is because damage begins to occur in the body when blood sugar consistently stays over 88 mg/dL, the high end of “normal.” For example, one study found that fasting blood sugar in the high end of the normal range was associated with increased arterial sti ness in otherwise healthy subjects. Another study found that subjects with blood glucose levels of 95 to 99 mg/dL (again, high end of normal) were twice as likely to develop diabetes. Each milligram per deciliter increase of fasting blood glucose increased diabetes risk by six percent.

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