Me & Latia

Me & Latia
Partners @ Attitude = Performance

Wednesday, September 25, 2013

Control Blood Sugar to Slow Aging

Eating a more Paleolithic type diet that is mostly grain-free (or fairly low in grains) is a very good way to control blood sugar and the resulting AGE’s as well. This type of diet emphasizes eating real foods, such as naturally raised (grass fed) meat and wild fish, along with ample amounts of healthy fats, while avoiding or minimizing grains, processed foods and sugars.

Foods higher in fiber are generally low glycemic, as well as foods that are primarily fat or protein. When eating a food that has a high sugar or starch content, such as fruit, pair it with a protein and/or a healthy fat to slow down the absorption in the digestive system. This helps to keep blood sugar lower and controlled as well. For example, if you have an apple as a snack, pairing that apple with nuts such as almonds (or almond butter), walnuts, or pecans helps to balance and slow the blood sugar response due to the healthy fats, protein, and fiber in the nuts.


Meats and other proteins such as cheese, eggs, fish and chicken are all low glycemic. Avoid processed meats, though, including lunchmeat and sausages, as these often have surprisingly high amounts of sugar in them.


Healthy fats also have very little, if any, effect on blood sugar, and help you to keep low and stable levels, which is ideal for keeping your rate of aging slower. Extra virgin olive oil, butter, avocados, cheeses, nuts, coconuts and coconut oil are all foods that help keep low and stable blood sugar levels.


Focusing on low glycemic foods and protein and healthy fat based foods instead of processed, packaged foods with added refined starches and sugar goes a long way towards avoiding blood sugar ups and downs.


Low Glycemic Foods to Keep Blood Sugar Stable:


Walnuts
Peanuts
Cashews
Brazil Nuts
Macadamia Nuts
Pecans
Almonds
Pistachios
Peanut and Nut Butters
Avocados
Hummus
Chick Peas
Lentils
Yellow Split Peas

Green Peas
Carrots (raw)
Eggplant
Broccoli
Cauliflower
Cabbage
Mushrooms
Lettuce
Green Beans
Red Peppers
Onions
Cheeses, esp. Raw Cheese
Plain Yogurt
Sweet Potatoes
Buckwheat (in low amounts)
Brown Rice (in low amounts)
Quinoa (in low amounts)
Cherries
Plums
Grapefruit
Peaches
Apples
Pears
Dried Apricots
Coconut
Coconut Milk
Kiwi
Strawberries
Blackberries
Raspberries


Herbs, Spices and Miscellaneous Foods that Lower Blood Sugar Response
Many herbs and spices have been found to be as powerful as some medications in lowering and stabilizing blood sugar. But if you are on medication, always check with your physician to be sure adding spices will not interfere with your current prescription.


Cinnamon – Studies have shown that cinnamon improves insulin sensitivity and blood sugar stability with as little as a ½ teaspoon per day. When cinnamon was taken for 40 days, moderate doses of it (1 to 6 grams per day) actually reduced blood sugar levels by 18-29%, according to a study published in 2003 in the medical journal Diabetes Care. Best type of cinnamon to use—Saigon cinnamon.
Add a half teaspoon or so of cinnamon to your daily cup of coffee as a tasty way to enjoy the blood sugar controlling benefits!


Cloves – This spice contains powerful antioxidants, including anthocyanins and phenolic compounds. Cloves have antiseptic and germicidal properties, and they offer anti-inflammatory, analgesic and digestive health benefits. Clove oil can even be used to for pain relief from toothaches, headaches, and as a remedy for cough and even indigestion.


Cilantro and Coriander – The leaves of the cilantro plant are used in many foods, as well as its seeds (coriander). In Europe, coriander is often referred to as an "anti-diabetic" plant. Coriander is known to stimulate the secretion of insulin and lower blood sugar. It also has very beneficial effects on the cholesterol, lowering the LDL and raising the good cholesterol, HDL.


Cumin – Like cinnamon, cumin keeps blood sugar levels stable. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also effective at stimulating pancreatic enzymes, which help in digestion of proteins, fats and carbohydrates.


Fenugreek – Fenugreek seeds help with lowering blood sugar levels, particularly after meals. The active components of fenugreek are trigonelline, and 4-hydroxyisoleucine. These ingredients seem to stimulate insulin directly. This reaction is dependent upon high glucose levels, so it may not act in the same manner in lower blood sugar levels. The active components of fenugreek that help to control your blood sugar are contained in the IC-5 blood sugar control supplement we mentioned earlier, along with 4 other powerful blood sugar controlling herbal ingredients.


Ginseng – American ginseng contains a substance called, ginsengosides. Researchers have found that ginseng slows carbohydrate absorption, increases cells’ ability to use glucose, and stimulates insulin secretion in the pancreas. Studies done at the University of Toronto showed that ginseng capsules can lower blood glucose 15-20%.


Sage - This herb contains phytosterols that, according to German study on this herb reduced blood sugar levels in diabetics who drank infusions of this herb. It is often used to flavor meat and soup dishes, but can also be drunk as tea.

Turmeric - Turmeric has properties of being able to block enzymes that change carbohydrates into glucose, thereby lowering blood sugar. One of the active ingredients in turmeric is curcumin, which induces the flow of bile, and in turn breaks down fats. I like to add turmeric to my eggs a couple times a week whenever I make scrambled eggs. And eating a curry dish a few times a month is not only tasty, but very healthy! I also take a couple capsules a day of pure turmeric to get a little extra since it’s not a spice that we cook with daily.


Lemon Juice - Studies show that as little as 2 Tablespoons of lemon juice in a glass of water lowered blood sugar levels by as much as 20%. The effects appear to be related to the acids, as it is know that other acids can also have a blood sugar lowering effect. Acidity in food slows the natural rate of stomach emptying, resulting in a longer time for carbohydrates to be absorbed. I like to squeeze a couple lemon slices in my unsweetened iced tea throughout the day or in water with a meal.
Supplements to Lower Blood Sugar Response from meals


Alpha Lipoic Acid (ALA) – This super powerful antioxidant helps to control blood sugar levels and increase insulin sensitivity. Studies showed alpha lipoic acid rejuvenates and replaces damaged and aging, which are the powerhouses and generators of energy within our cells. ALA is especially known to raise glutathione levels, (one of the body’s most protective antioxidant and detoxification compounds) to those of a younger person. It also acts as a strong anti-inflammatory agent, which helps prevent many degenerative diseases. ALA also improves body composition and lean muscle mass, glucose tolerance, and energy. ALA is thought to be a very promising treatment for obesity and diabetes type 2.


Note: You can reap the blood sugar and antioxidant anti-aging benefits of ALA along with 4 other powerful blood sugar controlling herbal ingredients in this herbal formula called IC5 that I’ve been using recently and mentioned earlier.


Magnesium – It is thought that 80% or more of the populations of civilized countries have a magnesium deficiency, and this can worsen the effects of high blood sugar and insulin resistance. Some studies show supplementing with magnesium helps with carbohydrate metabolism, improves insulin sensitivity, and lowers blood sugar levels, while it helps the body perform at least 300 different necessary enzymatic functions in the body. Magnesium also reduces the fasting blood sugar number in diabetics.


Chromium - This trace mineral is thought to enhance the action of insulin as well as being involved in carbohydrate, fat, and protein metabolism. Some research shows that it helps normalize blood sugar if there is a chromium deficiency.


Vanadium - This mineral is found in low concentrations in foods like mushrooms, shellfish and some spices like black pepper, parsley, and dill weed. As reported by the University of Maryland Medical Center, studies suggest that vanadium may reduce blood-sugar levels and improve sensitivity to insulin in people with type 2 diabetes.


Zinc - The mineral zinc helps the production and storage of insulin. People who eat a vegan or vegetarian diet (especially those who eat a lot of soy) tend to have zinc deficiencies. Foods that have zinc include fresh oysters, ginger root, lamb, pecans, split peas, egg yolk, beef liver, lima beans, almonds, walnuts, sardines, chicken and buckwheat.


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