Your Road to Wellness

Bloodsugar

When is it easier for your body to transfer blood glucose from a meal into your cells?

Posted by on 9:00 am Bloodsugar, Eating, Glucose, High glycemic index | 0 comments

glucose level

 

We know it’s better to avoid high blood glucose levels since that can cause tissue damage.

Several things can affect blood glucose levels, one important factor is the type of food we eat.

 

It’s logical that the food we eat will have an impact on our blood glucose level, but can it also make a difference when we eat?

Yes, it can make a difference. Research has shown that the circadian rhythm which is affected by the light cycle regulates glucose, lipid, and energy metabolism in humans (Poggiogalle E, et.al., 2018).

 

 

We have known for many years that the body metabolizes glucose differently in the morning compared to the evening.

When the participants of this study received three oral glucose tolerance tests, one in the morning, one in the afternoon, and one in the evening on separate days, this is what the researchers found (Jarrett RJ, et.al., 1972).

The average blood sugar levels in the afternoon and evening tests were similar, but they were both significantly higher than those in the morning test.

 

For somebody who already has a tendency to have high blood glucose levels, it’s even more important to take this into consideration when eating.

These researchers found that glycemic control was dramatically impaired in the evening in people with prediabetes (Sonnier T, et.al., 2014).

 

glycemic index

 

Most people would benefit by keeping this in mind when eating.

We will usually metabolize a meal better and keep the blood glucose levels lower in the morning.

This is one of the reasons why it’s better to eat more in the morning and less in the evening.

 

References:

 

Jarrett RJ, Baker IA, Keen H, Oakley NW..Diurnal variation in oral glucose tolerance: blood sugar and plasma insulin levels morning, afternoon, and evening.Br Med J. 1972 Jan 22;1(5794):199-201.

 

Poggiogalle E, Jamshed H, Peterson CM.Circadian regulation of glucose, lipid, and energy metabolism in humans.Metabolism. 2018 Jul;84:11-27.

 

Sonnier T, Rood J, Gimble JM, Peterson CM.Glycemic control is impaired in the evening in prediabetes through multiple diurnal rhythms. J Diabetes Complications. 2014 Nov-Dec;28(6):836-43.

Why you don’t want to eat food that results in high blood glucose levels?

Posted by on 9:00 am Bloodsugar, Diet, Eating | 0 comments

low glycemic food

 

We know that diabetes can lead to serious complications because of elevated blood glucose
levels.
We don’t, however, have to be diagnosed with diabetes to be exposed to the negative effects of
elevated blood glucose.
What is called protein glycation and formation of advanced glycation end products play an
an important role in diabetic complications like retinopathy, nephropathy, neuropathy and
cardiomyopathy and also other diseases like rheumatoid arthritis, osteoporosis, and aging
(Singh VP, et.al., 2014).

 

 

Glycation of proteins takes place when glucose reacts with proteins because it is
causing damage.
Advanced glycation end products, is formed when we have high blood glucose levels and is
causing inflammation and endothelial damage (de Vries MA, et.al., 2014).
The endothelium is the inner layer of the blood vessel wall.
Eating food with a high glycemic index leads to the quick and high elevation of your blood glucose.
This results in acute inflammation causing endothelial dysfunction which may be one of the
earliest events forming atherosclerosis.
Processed food, bread, cookies, candy, and ice cream are some examples of high glycemic
index food.

 

glycemic index

A plant-based diet tends to have a lower glycemic index if you are careful with potatoes,
processed grains, and very sweet fruit. Beans and lentils are examples of lower glycemic index
carbohydrates which will also lower the glycemic index of a meal since they slow down the
absorption of the glucose from grains.

 

References:

de Vries MA, Klop B, Janssen HW, Njo TL, Westerman EM, Castro Cabezas M. Postprandial
inflammation: targeting glucose and lipids. Adv Exp Med Biol. 2014;824:161-70.
Singh VP, Bali A, Singh N, Jaggi AS. Advanced glycation end products and diabetic
complications. Korean J Physiol Pharmacol. 2014 Feb;18(1):1-14.

Can your blood glucose levels affect your memory?

Posted by on 9:00 am Bloodsugar, Memory | 0 comments

blood glucose measuring

 

We know that type 2 diabetes is related to abnormal brain aging.
The following research was investigating how the glycemic load of a diet and blood glucose
were affecting cognition (Seetharaman S, et.al., 2015).
838 healthy adults 50 years old or older were followed for 16 years.
This is what the researchers found.
High blood glucose was related to poorer overall performance on perceptual speed as
well as greater rates of decline in general cognitive ability, perceptual speed and verbal
ability.

 

 

A high glycemic load diet also played a role which is logical, since eating food which is raising
the blood glucose to a high level will with time result in elevated blood glucose levels.
What about blood glucose levels still in the normal range, but high normal? Can that also be
destructive to the brain?
This study was conducted to determine whether blood glucose levels in the high normal range
were affecting brain volumes, and if this also was associated with cognitive performance
(Mortby ME, et.al., 2013).
210 cognitively healthy individuals 68-73 years old without diabetes, glucose intolerance or
metabolic syndrome was assessed.

 

glucose level

Higher blood glucose levels in the normal range were associated with lower grey/white
matter volumes in the frontal cortices.
These findings were also associated with poorer cognitive performance.
Who wants to have a smaller brain?
It’s smart to implement a high nutrient low glycemic index diet as early a possible.

 

References:

Mortby ME, Janke AL, Anstey KJ, Sachdev PS, Cherbuin N, High “normal” blood glucose is
associated with decreased brain volume and cognitive performance in the 60s: the PATH
through life study. PLoS One. 2013 Sep 4;8(9):e73697.
Seetharaman S, Andel R, McEvoy C, Dahl Aslan AK, Finkel D, Pedersen NL. Blood glucose,
diet-based glycemic load and cognitive aging among dementia-free older adults. J Gerontol A
Biol Sci Med Sci. 2015 Apr;70(4):471-9.

Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, BMJ Formula, Cognition, Dementia, Diabetes, Diet, Diet, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

This study investigated how the ability to control the levels of blood glucose was related to mood and cognition (Young H, Benton D, 2014).

155 adults, aged 45-85 years,  without a diagnosis of diabetes, were given an oral glucose tolerance test and cognitive tests. 

The researchers found that those with poorer glucose tolerance forgot more words and had slower decision times, but only if they were 61 years or older. 

The next study on the same topic included 93 healthy male and female non-diabetic participants who ranged in age from 55 to 88 years (Messier C, 2010). 

The researchers measured cognitive function as well as other things. The participants also had a glucose tolerance test during which glucose and insulin were measured.This was done after drinking a saccharin solution and on another occasion after drinking a glucose solution (50 g).

The results showed that progressively worse glucose regulation predicted poorer performance on measures of working memory and executive function.

The researchers stated that the results suggest that cognitive functions may be impaired before gluco-regulatory impairment reaches levels consistent with a type 2 diabetes diagnosis.

The change from being insulin sensitive to being insulin resistant is a gradual process. This shows that it is really important to keep your blood glucose at a low and normal level not only after you have fasted, but also after eating. Ideally it should be below 90 two hours after a meal.

The sooner you  implement strategies to stay insulin sensitive the better it is.

You can stay insulin sensitive by making changes to the way you eat and by incorporating exercise into your routine.

References

Messier C, Tsiakas M, Gagnon M, Desrochers A. Effect of age and glucoregulation on cognitive performance. J Clin Exp Neuropsychol. 2010 Oct;32(8):809-21.

Young H, Benton D.The nature of the control of blood glucose in those with poorer glucose tolerance influences mood and cognition. Metab Brain Dis. 2014 Sep;29(3):721-8.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Why is it important to know the immediate effects of your meals?

Posted by on 12:00 pm Bloodsugar, Calories, Diet, Fat, General Health, HDL, Omega-3, fish oil, Tissue Recovery Blog, Wellness | 0 comments

When you have your yearly medical checkup, your doctor usually runs a blood test to see how your biochemistry is when you are in a fasted state.  You should have the blood drawn in the morning before you eat anything.

While this gives both your doctor and you an idea about your health status and certain health risks, is it the most accurate way to collect information to see how well you are doing?

It is certainly a good to have those data, but think about it: we are not in a fasting state during the day. Most people eat several times during the day and may even snack between their meals.

There are several important factors to take into account when it comes to the more immediate after-effect of the meals we eat. We will look specifically at cholesterol here, which is interesting because a new study related to cholesterol and egg consumption was just published.

Let’s, however, look at another paper first.

The authors found the following.

Diet is not just about fasting cholesterol; it is mainly about the after-meal effects of cholesterol, saturated fats, oxidative stress and inflammation (Spence JD, et.al., 2010).  Focusing on fasting cholesterol obscures three key issues:

  • Dietary cholesterol increases the susceptibility of low-density lipoprotein (LDL) to oxidation
  • increases the after-meal effect of excess fat
  • increases the adverse effects of dietary saturated fat

Oxidized LDL is a major risk factor for cardiovascular disease.

These researchers also said dietary cholesterol, including egg yolks, is harmful to the arteries.

Now, let’s look at the more recent study.

29 615 participants were followed for an average of 17.5 years (Zhong VW, et al., 2019).  This is what the researchers concluded.

Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of cardiovascular disease and all-cause mortality in a dose-response manner.

References

Spence JD, Jenkins DJ, Davignon J.Dietary cholesterol and egg yolks: not for patients at risk of vascular disease.Can J Cardiol. 2010 Nov;26(9):e336-9.

Zhong VW, Van Horn L, Cornelis MC, Wilkins JT, Ning H, Carnethon MR, Greenland P, Mentz RJ, Tucker KL, Zhao L, Norwood AF, Lloyd-Jones DM, Allen NB.Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019 Mar 19;321(11):1081-1095.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What damage can high blood sugar and oxidative stress cause?

Posted by on 10:33 am Blood Pressure, Bloodsugar, BMJ Formula, Energy, Glucose, Health, Stress, Supplements, Wellness | 0 comments

It is common knowledge that having high blood sugar levels is damaging to our health, but in what way is it harmful to us?  

Having high blood glucose levels causes oxidation of glucose and a reaction causing glycation of proteins.  These reactions cause tissue damage and create a lot of free radicals. This also decreases the activity of superoxide dismutase–which is the body’s own antioxidant enzymes.  This decrease in antioxidant activity again will increase the oxidative stress in a seemingly endless cycle.

This oxidation and glycation reaction chain has shown to alter the mitochondria–which are the energy-producing entities of the cell–and has shown to be involved in a variety of diseases (Edeas, et. al., 2009).  The damaged mitochondria will produce less ATP (energy) than a normal mitochondria. Additionally, the damaged mitochondria cannot use glucose or lipids in a normal way. This means that a person with high blood sugar is unable to produce as much energy as they should.  

So what can be done to offset the production of these advanced glycation-end products?  The researchers of this study show that curcumin could suppress the advanced glycation-end products and also stimulate the synthesis of glutathione (Stefanska, 2012).

It is also important to eat food with a high nutrient content and low glycemic index, but you can take curcumin to help reduce damage from higher glucose levels. Just be sure that the curcumin you take is well absorbed since regular curcumin is not.  

Taking S-Acetyl Glutathione is also an excellent way to get protection from the negative effects of elevated blood glucose, it works really well.   Taking regular glutathione is not effective since it is oxidised in the stomach and not very bioavailable. Don’t waste your money.

References

Edeas, M, et al. “Maillard Reaction, Mitochondria and Oxidative Stress: Potential Role of Antioxidants.” Pathologie Biologie, Academic Press, 23 Dec. 2009, www.sciencedirect.com/science/article/pii/S0369811409001898.

Stefanska, B. “Curcumin Ameliorates Hepatic Fibrosis in Type 2 Diabetes Mellitus – Insights into Its Mechanisms of Action.” Addiction & Health, British Journal of Pharmacology , Aug. 2012, europepmc.org/articles/PMC3448887.

 

 

 

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