Blood sugar, insulin resistance, and summer have more in common then you may think!
As temperatures warm for the summer, fresh fruits and vegetables become more readily available – but it also brings a risky craving with it.
Nothing sounds better during a summer heat wave then ice cream or a nice fruity cocktail. These are foods that have huge effects on your blood sugar levels. These tasty treats can be leading you towards a lifetime of illness.
What You Need To Know About Blood Sugar
With each treat you eat that contains sugar, your blood sugar level will rise. What is your blood sugar? It is the amount of sugar (glucose) that is running through your bloodstream currently. When you have too much glucose, it becomes very dangerous. When your blood sugar level gets high, your body fights hard to lower it. During this time, your body starts to release insulin, which is a hormone that gives your cells the ability to take in the extra glucose.
What is the dangerous part? When you continue to eat large amounts of sugar, your body in turn releases more insulin. The more insulin that is released, the more resistance your cells become to it. This is what insulin resistant is considered.
Your body then requires more and more insulin in order to have your cells remove the glucose. Your blood sugar level does not drop properly, your insulin levels are up, and you begin to develop pre-diabetes.
It’s not the end of those delicious treats just yet! Make smart choices, you need to be careful about what you eat and when.
The glycemic index is a very helpful tool! You can categorize food by the glucose levels created in your blood. If a particular food has a high glycemic index, it will cause more glucose than one with a lower glycemic index.
It is best to eat lots of foods on the lower end of the glycemic index. When you do indulge with a high glycemic index treat, try eating a low glycemic food with it. This will help control the increase in glucose.
High Glycemic Foods Examples ( 70 or more )
- White bread or bagel
- Corn flakes, puffed rice, bran flakes, instant oatmeal
- Shortgrain white rice, rice pasta, macaroni and cheese from mix
- Russet potato, pumpkin
- Pretzels, rice cakes, popcorn, saltine crackers
- melons and pineappe
- 100% stone-ground whole wheat or pumpernickel bread
- Oatmeal (rolled or steel-cut), oat bran, muesli
- Pasta, converted rice, barley, bulgar
- Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
- Most fruits, non-starchy vegetables and carrots
Low Glycemic Foods Examples ( 55 or less )
Learn about what you are eating and where it falls on the glycemic index. Try to reduce the stress on your body by making some simple changes. When you choose to have that sugary treat, try to have it after a low glycemic meal. It would be even better if you ate it on a resistance-training day!
Keep your sugar consumption low and occasional, and your body will be thanking you!
You can download our article on Blood Sugar here.