How To Eat For Blood Sugar Control
Once you account for lowering inflammation through the foods you choose to eat you must then turn your attention on how to control and balance blood sugar. This is one way to create a healthy environment for gut bacteria which then will improve your microbiota.
It is important to understand that improving the microbiota is not dependent upon feeding your gut bacteria BUT rather your environment (in this case blood sugar levels) can improve your microbiota also.
This is particularly relevant to you if one of your goals is to lose weight and stop having regular cravings that causing you to slip up and eating foods that are only making your issues worse. Instead of focusing your attention on what to eat to improve the gut you need to shift your attention to what can I do to control my blood sugar, lose weight and then as a natural progression this will improve my microbiome as it will also starve off unhealthy bacteria as they no longer have anything to feed on.
The main focus should be placed on carbohydrate consumption as this is what influences blood sugar.
THE TWO MAIN REASONS CARB & BLOOD SUGAR REGULATION ARE IMPORTANT
Stable blood sugar promotes healthy weight, metabolism, energy and stress hormones
Appropriate carb intake will help optimise your microbiota
Lets quickly discuss how carb intake relates to blood sugar levels.
When you eat a meal that doesn’t contain the right balance of carbohydrates (for you), it can result in blood sugar spikes and dips.
Blood sugar spikes = boost of energy that quickly fades. The continual pattern of blood sugar spikes after each meal is the main cause of weight gain, type 2 diabetes and other metabolic diseases long term.
Blood sugar dips = the low the comes soon after a blood sugar spike the ‘crash’ which leads to fatigue & sugar cravings.
Avoiding these lows can even prevent anxiety, irritability & brain fog
Blood sugar lows can also occur if you go too long without eating.. which is why if you are practising fasting there is many risks involved if not closely monitored or you are not
Recurring blood sugar low can be very hard on your bodies hormone regulation and gut health. Your body naturally releases its stress hormone cortisol in response to low blood sugar. Overtime, this can lead to serious fatigue issue which adds further stress on your hormones. The imbalanced hormones can be the driver for:
And many more symptoms
To avoid these blood sugar spikes we need to be avoiding foods such as
- Refined sugars
- High starch carbohydrates
- Softdrink & Juices
- Foods that contain artificial sweetners ( Just because these are low or 0 Calories does not mean they don't affect your blood sugar but also lead to digestive distress
- Wheat & gluten
And including more foods that contain high quality protein and high quality fats such as
- Grassfed/ pasture raised organic meat such as beef, lamb, pork, chicken, goat, kangaroo (Slow Cooked meals are a grat way to get extra collagen and gelatin for helping rebuild the gut lining)
- 100% Grassfed/ organic butter (always check the labels making sure they don't blend it with sunflower or canola oil)
- Olive oil on salads
It is for these reasons that eating to control your blood sugar needs to be your priority when trying to heal your gut.