How to Control Blood Sugar & Stop Sugar Cravings
Blood sugar management: There are ways to naturally help pre-diabetes, insulin dependence, or type II diabetes.
Sugar is one of the most addictive substances on earth.
Our bodies need sugar to function- but too much sugar is detrimental to health. Sugar both gives life and takes life. Sugar naturally occurs in fruits and vegetables. The brain and nerves have to have sugar to function properly.
Getting too much sugar increases your risk for diseases like diabetes, cancer, high blood pressure, kidney or liver disease, and eye disease. Too much blood sugar increases inflammation, weight gain, and the risk for neurologic disorders like Alzheimer's and dementia.
The average person consumes 17 teaspoons of sugar per day. That’s 71 grams each day. 1 gram = 4 calories, which adds up quickly. And remember these are empty calories with little to no nutrient value. Empty calories are in things like fast food, candy, and even granola bars.
The healthy daily recommendation for sugar is 150 calories/ 38g/ 9 teaspoons per day.
Where does added sugar come from?
Sugar can have many different names:
- Refined white sugar
- Brown sugar
- Raw sugar
- Invert sugar
- Malt sugar
- Coconut sugar
- Molasses
- Syrup
- Corn syrup
- High-fructose corn syrup
- Corn sweetener
- Fruit juice concentrates
- Sugar molecules ending in “ose” such as fructose, glucose, dextrose, maltose, lactose, and sucrose.
Lifestyle changes:
- Avoid a sedentary lifestyle
- Establish boundaries for emotional wellbeing
- Reduce and channel stress
- Increase water intake and stay well-hydrated
- Monitor blood sugar
- Make relaxation a priority; add meditation, yoga, prayer, or journaling to your schedule. Make your stress reliever a priority and treat it like an appointment that cannot be missed.
Diet Recommendations:
- Replenish blood sugar by eating protein at breakfast.
- Eat every 4 hours to keep insulin and glucose levels normal. (There may be considerations for intermittent fasting in some cases) Eat healthily and consistently.
- Eat an anti-inflammatory diet that is rich in omega-3 fats
- Eat low glycemic foods that are high in fiber.
- Drink water! Water can significantly help with blood sugar management, as well as other conditions including, arthritis, headaches, and digestion. Condition yourself to like water. We need water and it’s one of the most underrated nutrients.
- Have several servings of colorful organic vegetables. You should have a rainbow of colors on your plate.
- Snacks: raw nuts, avocados, coconut flakes, fruit
- Herbs and Spices: Rosemary, Ginger, basil, and turmeric
- Avoid foods that spike blood sugar like high-sugar snacks and beverages (soda, fruit juice). Avoid refined carbohydrates and high fructose corn syrup.
- Reduce liquid sugar intake
- Avoid high glycemic cooked vegetables like potatoes, corn, and parsnips.
- Avoid high glycemic carbohydrates like cereal, sweetened granola, bagels, pasta, and pastries.
- Swap sugar flavorings for natural flavorings: Use mint leaves, cucumber, homemade sauces, applesauce, and bananas in baking recipes, and natural herbs and spices when cooking.
Blood sugar imbalance impairs your physical performance and mental performance.
**Sleep is so important. If you’re only sleeping 4-5 hours per night your risk factor for diabetes goes up substantially.
Supplements:
Optional:
Treating Deficiencies: Complete Blood Panel
When you have an imbalance in your blood chemistry your body can trigger cravings because it's missing something. When we determine the deficiencies and correct them, it can help with cravings and low energy.
Custom Formula: We can custom formulate exactly what you need into one bottle.
Advanced in-office treatments: Acupuncture, Neural Therapy, Light Therapy, Healthy Cell Therapy, and IV Chelation
Next Steps:
- Work on your mindset
- Channel stress
- Drink water before meals
- Measure all food intake
- Keep a food journal
- Move and be active
