Health Hotline Magazine | March 2024

Think of insulin as a key that helps unlock your cells to take in the glucose circulating in your bloodstream to use for energy. When your cells are so full of glucose that they can’t absorb anymore, insulin signals the body to store the excess as fat. This is the problem with eating an excessive amount of carbs—when there is too much glucose in the blood and cells are saturated and can no longer take in glucose (because we can only burn a certain amount of energy at a time), the healthiest thing insulin can do with it is signal the body to store it as fat for future energy use. Chronically elevated insulin is also a potential cause of leptin resistance; leptin, i.e., the “satiety hormone,” tells your brain you are full and to stop eating and regulates how energy is burned. All of this can lead to weight gain. But insulin is not the villain in this story—it is doing exactly what it’s supposed to do. A carb-heavy diet that throws blood sugar out of balance is the culprit.

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

Blood sugar and insulin levels are directly related to what you eat, so by shifting away from a diet built on a foundation of refined grains, starchy foods like white potatoes and white rice, sugary sodas and coffee 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 lead 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 daily carbs, 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. It’s also important to note that when you consistently have good blood sugar balance, then you can occasionally indulge in those “not-so-healthy” foods because your body will be better equipped to handle them. Supplements to help maintain healthy blood sugar balance While diet and exercise are vital for maintaining healthy blood sugar, 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. Look for a quality B-complex sup plement—it will provide you with all of the B’s. MCTs. There are several hormones that come into play when it comes to appetite, satiety, and blood sugar balance; one of these is glucagon-like peptide-1 (GLP-1). One of GLP-1’s main roles is to stimulate the first phase insulin response, which is essential for preventing the development of type-2 diabetes. It has also been reported to suppress appetite, slow gastric emptying, and promote burning of fat for energy. In studies, MCTs ingested before meals were shown to lower post-prandial (post-meal) blood glucose levels, improve glucose 14 | Health Hotline ®