In the weeks that follow, starting now we’re going to guide you in taking simple steps to become a master of your blood sugar control. You achieve this by eating a low Glycemic Load diet, based on what you eat when, the total carbs in your meals and snacks, and the kind of sugars in the carbs you eat. For example, if you have the same quantity of banana, which contains as much glucose as fructose, with glucose being a very fast releasing sugar; compared to an apple, which contains mainly fructose – a slower sugar; versus berries which are mainly ‘xylose’ which is a very slow-releasing sugar the effect on your blood sugar level is different.
So too is the amount of fibre in the food. An apple, for example, contains a teaspoon of fibre which delays the sugar release. Turn an apple into apple juice and almost all that fibre is gone and the blood sugar brakes are off. What’s more you can easily ‘drink’ more juice than you can eat a whole fruit.
To some extent, you don’t ‘need’ to know all this because the GL, which is an empiric measure, takes it all into account. For example, the
Just like apple, sugar with apple fibre lessens your Glycemic Load, so too does eating protein with carbs – for example having some nuts with that apple adds even more fibre, but also protein. Now, protein takes along time to digest in the stomach, thus the apple gets trapped there for longer and its sugars get drip fed into your lower digestive tract. So, protein with carbs – eg fish or beans with rice or potatoes – lowers the GL.
Why bother? Because everything you want – freedom from metabolic diseases in the future [QID NO=92 C=LowGL D=1], [QID NO=34 C=LowGL D=1], [QID NO=75 C=LowGL D=1] and energy comes from eating a low GL diet. With a more stable blood sugar you have more energy for longer, you feel fuller for longer, so have less hunger, and your brain works better – both sharper and more ‘intelligent’. When blood sugar levels dip too much it causes a release of adrenalin, and you go into a state of stress/anxiety and that high emotional state makes you less able to think
Eating low GL not only reduces your risk for dementia, but also diabetes, obesity, heart disease, cancer and hormonal problems such as polycystic ovaries in women, decreased sex drive and fertility.
The great news is that you don’t have to deprive yourself, however, there is a ‘transition period’ where your blood sugar re-stabilises and hence your desire for sweet foods decreases. That’s the three weeks to break a habit which is why this month’s changes, one step at a time, require discipline, but then quickly become your new habit. Your first new habit will be to have the right breakfast. That’s covered in your next email. For now, just note what’s the first thing your normally eat or drink.