Your Road to Wellness

High glycemic index

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.

The Surprising Effect of Berries

Posted by on 11:04 am Antioxidents, Bloodsugar, Diet, High glycemic index, Tissue Recovery Blog, Weight loss | 0 comments

Fresh raspberries and blueberries in a plate, berriesIf you like berries, this research is good news for you. Berries are known for their high antioxidant content, but this study investigated the effects of berries on glucose control (Törrönon R. et al. 2013).

Researchers measured both glucose and insulin after eating white bread or rye bread – with or without berries to see if it would reduce the glucose and insulin response.

The participants, who were healthy females, consumed either white bread or rye bread. Both breads were equal to 50 grams of available starch. First, both breads were consumed without berries. Second, both breads were consumed with 150 grams of whole-berry puree. Third, at a separate time the participants also consumed the bread with one specific type of berry. The results were very interesting.

The berry mixture improved the glycemic profile of the breads. The white bread was improved 38 percent – which means the berries reduced blood glucose. After eating white bread, the berries reduced the blood glucose an astounding 38 percent. Strawberries alone reduced blood glucose by 36 percent. Strawberries, bilberries, lingonberries, choke berries and the berry mix all reduced the insulin response after eating bread. Even when berries are sweet, they are still able to lower blood glucose when eaten with a high glycemic index food like bread.

 

 

 

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. Epub 2013 Jan 30. J Nutr. 2013 Apr;143(4):430-6. doi: 10.3945/jn.112.169771.

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Fruit juice increases risk of diabetes

Posted by on 1:58 pm Fruit juice, High glycemic index, Insulin resistance, Type 1 diabetes, Type 2 diabetes | 0 comments

There are two types of diabetes, type I and type II. Type I diabetes is an autoimmune disease where not enough insulin is produced. While type I diabetes can occur in adult life it is much more common to be born with this condition. Since the pancreas of people with type I diabetes is not able to produce adequate insulin it has to be supplied as a medication.

Type II diabetes is also called adult onset diabetes because it usually occurs later in life, it often does not require the supply of insulin. People with this condition are still able to produce insulin even if they may not be producing as much as they used to. The problem with type II diabetes is what is called insulin resistance. Insulin resistance means that the receptors on the cells get less responsive (less sensitive) to the insulin. The insulin is for that reason not able to transfer the blood glucose (sugar) into the cells as effectively as it used to. Genetic factors can make somebody more susceptible to this problem, but high glycemic index foods and too little physical activity are major contributors to insulin resistance. High glycemic index foods are foods that are absorbed quickly and elevates the blood glucose high.

An interesting study involving 71, 346 female nurses aged 38-63 years of age was recently published. The researchers investigated the association between fruit, vegetable and fruit juice intake and the development of type 2 diabetes (Bazzano LA, et al, 2008).

Both increased fruit and vegetable consumption was documented to be associated with a lower risk for diabetes while the consumption of fruit juice was associated with an increased risk for diabetes.

This may not be that strange since fruit juice is quite sweet. It takes a lot of fruit to make a glass of juice, you would usually not be able to eat that much fruit at one time.

Reference:

Bazzano LA, et al. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7.