31 October, 2017| 0 Comments WRITE A COMMENT
Happy Halloween! The temptation to indulge in sweets can be tough to resist around this time of the year, when stores stock up on candy corn, fun-sized bars and other goodies. Walking the line between healthy living and going overboard on refined sugars can be tough, even for adults. Here’s how we minimize blood sugar spikes while also enjoying the festivities.
When we eat sugar on an empty stomach, it causes our blood glucose level to spike. Our pancreas releases insulin into the bloodstream to lower blood glucose level. This blood sugar rollercoaster can make us feel tired, shaky and irritable as our bodies work overtime to steady the ship.
Eating small meals rich in protein and fat throughout the day helps blunt the effect of pure sugar. Eggs, cheese, avocado slices, or a spoonful of peanut butter are all satisfying snack options. Eating protein before heading out to trick-or-treat helps slow the absorption of sugar.
After coming home from trick-or-treating, eat a healthy dinner before digging into your treats. Don’t forget to put the leftover candy away! Researchers studied 100 participants and found that people who keep food out are more likely to be overweight and eat more sugar, according to the International Journal of Obesity.
Supplements can help your body better process the sugar you eat. Chromium deficiency reduces your body’s ability to use glucose and increases the amount of insulin you need to produce. Cinnamon has also been shown to improve average blood glucose levels in diabetes patients, although more research is needed to show conclusive benefits.
More recently, alpha-lipoic acid (ALA) and magnesium have shown promise for blood sugar levels. ALA is an antioxidant found in all cells in your body, where it helps transform glucose into energy. Researchers at the University of Maryland Medical Center believe that alpha-lipoic acid may improve your body’s sensitivity to insulin as well.
Magnesium is involved in over 300 biological processes in your body, including metabolizing glucose. A meta-analysis of 7 studies found that increasing magnesium intake by 100 mg a day decreased the risk of diabetes by 15%, which is statistically significant. Ensuring that you get enough magnesium may be beneficial to maintaining steady blood sugar levels.