Tag: blood sugar

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A Warm Spice Not to Skip

Not only do spices improve any dish with delightful aromas and colors, but they also contain a host of health benefits. Cinnamon, one of the oldest spices in the world, is one of them. Obtained from the bark of the cinnamon tree, it is full of nutrients like fiber, manganese, and calcium. It offers many health benefits with its high antioxidant levels. The two main varieties are Ceylon and cassia. With its sweet, warming taste, cinnamon is a wonderful spice to use during the holidays!

The Main Health Benefits of Cinnamon

  • Helps reduce inflammation: cinnamon is full of protective antioxidants, including polyphenols, phenolic acid, and flavonoids, that help lessen free radical damage and combat oxidative stress in the body. These antioxidants can also help reduce inflammation, which may aid in the prevention of chronic disease. Cinnamon is even considered a potential cancer-fighting food.
  • Aids with maintaining heart health: cinnamon can help lessen high cholesterol levels, high triglyceride levels, and high blood pressure. Furthermore, it can be a beneficial blood coagulant and also better circulation and tissue repair.
  • Helps balance blood sugar: cinnamon aids with decreasing blood sugar levels and helps better insulin sensitivity. It can also be a great sugar substitute to sweeten desserts without adding many calories.
  • Aids with conserving brain function: due to its numerous antioxidants, cinnamon may improve cognitive function while helping protect the brain against different neurological disorders like Parkinson’s and Alzheimer’s disease.
  • Can help fight infections: cinnamon has natural antimicrobial, antibiotic, antifungal, and antiviral properties. Its essential oils may help boost the immune system too.
  • Can aid with improving oral hygiene: cinnamon (and its essential oils) has powerful antibacterial properties and so it may help with bad breath, tooth decay, cavities, and mouth infections.

On a Final Note

If you are not adding cinnamon yet to your favorite dishes, experiment blending it into your coffee, tea, paleo-friendly baked goods, yogurt, smoothies, or any recipe of your liking. As with almost everything, consume cinnamon in moderation – high doses can potentially lead to unwanted symptoms. 

Enjoy the holidays and sprinkle some cinnamon here and there to your heart’s content!

Have a Merry Christmas!

References

“Cinnamon Health Benefits, Nutrition Facts and Side Effects – Dr. Axe.” Dr. Axe, Sept. 2018, http://www.draxe.com/nutrition/health-benefits-cinnamon/. Accessed 21 Dec. 2021.

“Health Benefits of Cinnamon.” Mark’s Daily Apple, 21 Sept. 2020, http://www.marksdailyapple.com/health-benefits-cinnamon/. Accessed 21 Dec. 2021.

You can also find me on Instagram.

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When Hunger Strikes

Even though you may not feel like snacking much if you are eating keto or simply stay in mild ketosis during the day, there can be some days where a small low-glycemic snack is most welcome. During the busy holiday season, having healthy snack options on hand can be a big help when you have a long weekend to-do list. Here are 12 delicious options.

12 Keto-Friendly Snacks

  • Grass-fed beef, wild-caught salmon, or organic chicken jerky (homemade or minimally processed)
  • Canned smoked oysters, anchovies, etc.
  • Avocado mashed with sardines (out of a can) 
  • Hard-boiled eggs
  • Raw or dry roasted nuts and seeds. Make sure there are no vegetable/seed oils or added sugar.
  • Portable packets of almond or cashew butter (paired with cut-up raw vegetables)
  • Kale chips or seaweed chips
  • Any low-glycemic leftovers (slices of cold meat or poultry, roasted vegetables, etc.)
  • Pasture-raised/grass-fed or organic cheese made with raw milk (directly from a farm ideally)
  • Dark chocolate: 85% cacao or above
  • Magic Spoon cereals – one of my favorites!
  • Keto-friendly protein or collagen bars – I particularly enjoy the Bulletproof Collagen Protein Bars, Primal Kitchen Bars, Perfect Keto Bars, Epic Bars, and the Design for Health KTO BARS. Having one or two protein bars in your purse or bag at all times is a sure way to satisfy any hunger cravings and to stay away from unhealthy snack options. 

Do you have a favorite keto-friendly snack?

Until next time!

References

Axe, Josh. Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease. New York, Little, Brown Spark, 2019, p.106.

Sisson, Mark. “My 14 Favorite Keto-Friendly Snacks.” Mark’s Daily Apple, 26 Apr. 2018, http://www.marksdailyapple.com/keto-friendly-snacks/. Accessed 29 Nov. 2021.

You can also find me on Instagram.

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The Health Benefits

Proteins, these long chains of amino acids, are indispensable for all metabolic processes. Consuming enough protein every day provides a host of health benefits. Among other things, it boosts healthy brain function and learning, aids with maintaining strong bones, protects heart health, slows aging, and helps with longevity.

Boosts Healthy Brain Function and Learning

Proteins are necessary in order to make enzymes, hormones, and neurotransmitters – all crucial for cognitive function. The brain needs a number of amino acids to perform at its best – concentration, focus, and energy-wise.

Aids with Maintaining Strong Bones

When we eat enough protein from good-quality, whole, nutrient-rich foods, this supports the prevention of bone weakness, fractures, and also osteoporosis by enhancing calcium absorption and aiding with bone metabolism.

Protects Heart Health

As mentioned in the previous post, when we consume foods with enough protein, it increases satiety to a greater extent, along with having a minimal effect on blood glucose levels – it can actually slow down the absorption of sugar during a meal. This aids with preventing heart disease-related causes such as diabetes and obesity.

Slows Aging and Helps with Longevity

High-protein foods aid the body synthesize glutathione, the “master antioxidant.” Glutathione, found in our cells, aids with detox and with lessening carcinogens that age us.

In older adults, amino acid deficiencies can eventually give rise to eye problems like cataracts, heart problems, muscle loss, weakness, and mood changes. 

In Summary

Making sure to consume enough protein-rich foods is of primordial importance if we want to maintain a healthy body weight, increase muscle mass, support strong bones, and preserve high cognitive and immune functions. 

Stabilizing our blood sugar levels and bettering our mood go hand and in hand with keeping our energy levels up. Protein intake also impacts our heart health and how well we may age.

All you have left to do is to see how much protein is ideal for you to consume depending on your body weight, gender, age, and level of activity or exercise. And don’t forget to ask your personal physician for advice!

Until next time!

Reference

Dr. Josh Axe. “23 High-Protein Foods (for Weight Loss and Muscle Gain).” Dr. Axe, 6 Apr. 2021, draxe.com/nutrition/protein-foods/. Accessed 25 Sept. 2021.

You can also find me on Instagram.

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The Health Benefits

Eating foods high in protein on a daily basis is recommended because proteins are needed for just about every body function. Our tissues, organs, muscles, and hormones are all made from proteins. High-protein foods offer many of the nutrients needed for our body to develop, grow, and function correctly.

Consuming enough protein every day provides a host of health benefits. Among other things, it enhances muscle mass, aids with managing our weight and stabilizing our blood sugar levels, and betters our mood.

Increases Muscle Mass

Eating enough foods high in protein is needed to build and maintain healthy muscle mass, along with supporting tendons and ligaments. High-protein foods are essential for “bodybuilding” and for developing leaner muscles too.

Aids With Managing Our Weight

Protein increases satiety to a greater extent than carbohydrates do so we are less likely to overeat or snack.

Stabilizes Blood Sugar Levels

When we consume foods with protein, this has a minimal effect on blood glucose levels and it can actually slow down the absorption of sugar during a meal. This can aid with preventing spikes in blood glucose, which is especially good for balancing energy levels, and keeping our appetite in check.

Betters Our Mood

Some amino acids from high-protein foods are required to balance hormones naturally and control our mood. Proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin, which is good for calming us and keeping our outlook positive. As protein aids with stabilizing glucose in our blood, it also staves off mood changes, irritability, and cravings that can happen due to fluctuating blood sugar levels.

On a Final Note

If we don’t eat enough high-protein foods, we become at risk of deficiencies in certain amino acids. This can lead to numerous health issues, such as low energy, mood swings, difficulty losing weight, poor sleep, low immunity, and unstable blood sugar levels. I make sure I consume proteins every day: eggs, fish, and/or various meats including organ meats – which are so nutrient-dense! What are your favorite types of protein foods?

Until next time!

Reference

Dr. Josh Axe. “23 High-Protein Foods (for Weight Loss and Muscle Gain).” Dr. Axe, 6 Apr. 2021, draxe.com/nutrition/protein-foods/. Accessed 25 Sept. 2021.

You can also find me on Instagram.

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Metabolic Dysfunction

We have approximately 30 trillion cells that need energy to function. We have to convert food to ATP – a type of energy that can be used in our cells. When that conversion is not going well, we don’t produce energy in our cells the way we are supposed to, thus leading to cellular dysfunction. Cellular dysfunction then leads to tissue dysfunction and organ dysfunction. Organ dysfunction can then show up as various symptoms: heart disease, diabetes, Alzheimer’s and dementia, cancer, chronic kidney/liver diseases, depression, and brain fog, to name a few. 

Metabolic dysfunction, the energy deficit or lack of good energy production in the cells, can be caused by insulin resistance. This sends us back to optimizing our lifestyle as much as possible and staying away from foods that raise our blood sugar too much. As mentioned in the previous post, even low-glycemic foods can still impact some people’s glucose responses to a greater degree, so it is up to you to progressively figure out which foods work best with your biology. 

What follows is a basic list of foods (eggs and dairy, meat and fish, baked-good ingredients, pasta, oils, fats, and sauces) that will help you better control your blood sugar levels.

Eggs and Dairy

When you want to buy dairy products, go for pasture-raised/grass-fed or organic dairy. If you consume dairy alternatives, skip the sweetened varieties and oat milk.

  • Eggs (go for pasture-raised or organic)
  • Kefir
  • Greek-style full-fat yogurt
  • Cottage cheese
  • Butter
  • Ghee
  • Sour cream
  • Unsweetened nut and seed milks (excluding oat or rice milk) 
  • Unsweetened non-dairy yogurt (excluding oat)

Meat and Fish

When buying animal products, look for local, pastured, and 100% grass-fed. Next would be USDA-certified organic, such as with:

  •  Beef
  • Lamb
  • Game meats

For seafood, preferably buy wild-caught, small fish, such as:

  • Sardines
  • Anchovies
  • Salmon

Baked-Good Ingredients

When baking, swap in these alternative flours and sweeteners for refined wheat flours and traditional sugars. As a side note, dark chocolate should be 85-88% or higher, even as a snack.

  • Almond flour 
  • Coconut flour
  • Monk Fruit 
  • Stevia
  • Allulose 

Pasta

White-flour pasta is an ultra-processed food so buy one of these alternatives instead:

  • Zucchini noodles
  • Konjac noodles
  • Hearts of palm pasta
  • Chickpea or lentil pasta (on occasion)

Oils, Fats, and Sauces

As mentioned in The 10 “Primal-Approved Fats and Oils,” you should bypass traditional vegetable/seed oils (canola, corn, soy, safflower, sunflower). These vegetable/seed oils are easily damaged by exposure to light, heat, oxygen, without even mentioning cooking itself. 

  • Tahini
  • Nut butters
  • Aioli
  • Guacamole
  • Pesto
  • Coconut oil
  • Olive oil
  • Avocado oil
  • MCT oil

On a Final Note

Embracing a low-carb lifestyle is not as challenging as it may appear at first. So many alternative products are available now. Just a few swaps and you can still enjoy your favorite recipes!

Until next time!

References

The Levels Team. “110 Foods Unlikely to Spike Your Blood Sugar.” Levels, 25 May 2021, http://www.levelshealth.com/blog/here-are-foods-unlikely-to-spike-your-blood-sugar. Accessed 28 Aug. 2021.

“The Secret to Longevity, Reversing Disease and Optimizing Health: Fixing Metabolism with Dr. Casey Means | the Doctor’s Farmacy with Mark Hyman, M.D.” Shows.acast.com, 11 Aug. 2021, shows.acast.com/the-doctors-farmacy/episodes/the-secret-to-longevity-reversing-disease-and-optimal-health. Accessed 28 Aug. 2021.

You can also find me on Instagram.

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Metabolic Health

Our metabolism, which refers to how well we produce energy in the body (among other things), requires proper functioning and cellular biology in order to maintain health. Metabolic health can also be defined as the absence of any of the following markers: elevated fasting blood glucose, high blood pressure, excess waistline measurement, high triglycerides, and low HDL.

As we realize more and more that keeping our blood sugar levels stable can be key to maintaining metabolic health, it becomes important to familiarize ourselves with the foods that do not raise our blood sugar significantly. These low-glycemic foods can still impact some people’s glucose responses to a greater degree, so it is up to you to progressively figure out which foods work best with your biology. What follows is a basic list of foods (vegetables and fruits, nuts and seeds), that will help you better control your blood sugar levels.

Vegetables

Root vegetables (even though healthy and better than grains for many) may raise blood sugar slightly more. See how your body responds when eating them.

  • Artichoke
  • Arugula
  • Asparagus
  • Avocado
  • Bok choy
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Celery root
  • Chard
  • Collards
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Green beans
  • Hearts of palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce of all varieties
  • Mushrooms
  • Mustard greens
  • Okra
  • Onion
  • Peppers
  • Pumpkin
  • Radishes
  • Rapini (broccoli raab)
  • Rhubarb
  • Rutabaga
  • Snow peas and snap peas
  • Spinach
  • Sprouts
  • Summer squash
  • Tomatillos
  • Tomato
  • Turnip
  • Turnip greens
  • Zucchini

Fruits

Berries are the ideal low-glycemic fruit. Portion-size matters of course. Also, eating fruits along with nut butters or seeds, for instance, will help lessen the blood-sugar spike from fruits.

  • Blackberries
  • Blueberries
  • Raspberries
  • Strawberries
  • Coconut
  • Lemon
  • Lime
  • Orange
  • Kiwi

Nuts and Seeds

Nuts and seeds are awesome snacks providing fat, protein, and micronutrients, whether you are on the go or not.

  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds
  • Sesame seeds
  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnut
  • Macadamia nuts
  • Pine nuts
  • Pecans
  • Pistachios
  • Walnuts

In Summary

If we manage to stabilize our blood sugar levels and keep them in the optimum range throughout our lifetime, this may be the simplest way to maintain health and wellness, have longevity, and feel good all along!

Until next time!

References

The Levels Team. “110 Foods Unlikely to Spike Your Blood Sugar.” Levels, 25 May 2021, http://www.levelshealth.com/blog/here-are-foods-unlikely-to-spike-your-blood-sugar. Accessed 28 Aug. 2021.

“The Secret to Longevity, Reversing Disease and Optimizing Health: Fixing Metabolism with Dr. Casey Means | the Doctor’s Farmacy with Mark Hyman, M.D.” Shows.acast.com, 11 Aug. 2021, shows.acast.com/the-doctors-farmacy/episodes/the-secret-to-longevity-reversing-disease-and-optimal-health. Accessed 28 Aug. 2021.

You can also find me on Instagram.

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How to Spot Sugar in Foods

Now that the days are getting longer and that spring is finally here, it’s going to be nice to spend more time outdoors. This may also be the perfect time to rethink our diet and reduce our sugar intake which may have gone up during the winter months. As mentioned in a previous post, “hidden” sugars are in most processed products. If undetected, hidden sugars can easily impact our blood sugar even when we might think our diet is reasonably healthy. Reading labels is really important. There are numerous names for sugar in processed foods, so being familiar with those names is helpful to stay away from all this unwanted sugar. It is also good to know the differences between the terms “sugar-free,” “no added sugar,” and “unsweetened.”

Names for Sugar in Processed Foods 

The following 61 names are listed by the UCSF Sugar Science department:

  • Agave nectar
  • Barbados sugar
  • Barley malt
  • Barley malt syrup
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane juice
  • Cane juice crystals
  • Cane sugar
  • Caramel
  • Carob syrup
  • Castor sugar
  • Coconut palm sugar
  • Coconut sugar
  • Confectioner’s sugar
  • Corn sweetener
  • Corn syrup
  • Corn syrup solids
  • Date sugar
  • Dehydrated cane juice
  • Demerara sugar
  • Dextrin
  • Dextrose
  • Evaporated cane juice
  • Free-flowing brown sugars
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • HFCS (High-Fructose Corn Syrup)
  • Honey
  • Icing sugar
  • Invert sugar
  • Malt syrup
  • Maltodextrin
  • Maltol
  • Maltose
  • Mannose
  • Maple syrup
  • Molasses
  • Muscovado
  • Palm sugar
  • Panocha
  • Powdered sugar
  • Raw sugar
  • Refiner’s syrup
  • Rice syrup
  • Saccharose
  • Sorghum Syrup
  • Sucrose
  • Sugar (granulated)
  • Sweet Sorghum
  • Syrup
  • Treacle
  • Turbinado sugar
  • Yellow sugar

Sugar-Free

If it says “sugar-free” on a label, this means that the given food has less than half of a gram of sugar per serving. It can be any kind of sugar: the traditional refined sugar, maple syrup, honey, naturally-occurring sugars like lactose or fructose, etc. Sugarless alternative sweeteners are authorized under a sugar-free label as they do not add to the total sugar of the item.

No Sugar Added

If it says “no sugar added” on a label, this means that no sugar ingredients (including sugars from syrups and honey, concentrated fruit or vegetable juices) are incorporated during the processing of the given food. Even if there is “no sugar added,” the given food can still have some natural sugar (like a fruit would). 

Unsweetened

If a food is “unsweetened,” this means that it hasn’t been sweetened in any way: no sugar, no artificial sweeteners, no natural sweeteners, no zero-calorie sweeteners.

In Summary

So if you want to cut down on your sugar intake, after doing away with sugary drinks and/or adding extra sugar to things, reading labels with the above guidelines in mind is essential. Managing our blood sugar is of primordial importance in order to maintain our health and wellness over the years.

Until next time!

Reference

Sisson, Mark. “61 Sneaky Names for Sugar You Find on Labels.” Mark’s Daily Apple Newsletter, 30 Mar. 2021, mark@marksdailyapple.com. Accessed 2 Apr. 2021.

You can also find me on Instagram.

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What about Carbs?

When I eat, I do not count calories and I do not count macronutrients (protein, carbohydrates, and fat). Strictly focusing on primal/paleo foods, I minimize carb intake while optimizing fat intake. When it comes to protein intake, Mark Sisson said, “Your appetite will guide you effectively to meet your protein requirements, just as your thirst does for hydration requirements.” This intuitive approach to eating feels just right to me. 

If one wants to lose weight, it is important to keep in mind that too many carbs will trigger a high insulin production and this will put one’s body into fat-storing mode. The Primal Blueprint Carbohydrate Curve highlights what may be the best daily carb intake, in most cases, whether we have a few pounds to lose or for “effortless weight maintenance.” So here’s the suggested carbohydrates’ consumption range:

0 to 50 Grams of Carbs Per Day  

So few carbs a day will put one in ketosis and usually allow for quick fat loss. This might be alright for a day or two (like when doing Intermittent Fasting), but it is definitively not recommended for long periods of time for the majority of people.

50 to 100 Grams of Carbs Per Day

This amount of carbs is the “weight loss sweet spot.” Insulin production is still fairly low, so the body will be able to tap into its fat stores and produce ketones. At the same time, it is alright to eat from the whole selection of primal nutrient-dense whole foods (meat, fish, eggs, nuts and seeds, vegetables, and low-glycemic fruits).

100 to 150 Grams of Carbs Per Day

This amount of carbs is what works for most people for “effortless weight maintenance,” after reaching ideal body composition goals. I would say that this is when intuitive eating is king, provided there are no grains or processed foods eaten.

150 to 300 Grams of Carbs Per Day

Eating that many carbs each day will likely trigger “insidious weight gain” as insulin will have to be produced in greater quantities throughout the day. This amount of carbs can easily be reached when one eats grains and sugary snacks.

300 or More Grams of Carbs Per Day

So many carbs undoubtedly puts someone in a situation where measures have to be taken in order to head back in the right direction. Processed foods have to go!

In Summary

This carbohydrate curve is a nice help when we try to figure out what may be the next best step to reach optimal body composition. It takes time to be attuned to one’s body, especially after years of eating the Standard American Diet. But after switching to primal/paleo nutrient-dense foods, intuitive eating comes much more easily. See how your body responds to the changes you introduce. We are all unique individuals so you will have to decide for yourself what to eat depending on your daily activity levels. And of course, always consult your primary physician before starting anything new!

Until next time!

Reference

Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, pp. 414–26, 448-50.

You can also find me on Instagram.

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Controlling Blood Sugar

Given that I now have a high carbohydrate sensitivity (as mentioned in my first blog post), I have to constantly watch my carbohydrate intake. I am doing this very rigorously by eating a low-carb diet (almost borderline keto diet). I bought a blood glucose monitor to help me see which foods tend to raise my blood sugar too much. This is really helpful to get a clear picture of what is okay to eat. No one should have to wait to have diabetes in order to do that. When I eat something slightly sweet, right away it makes me want to eat more. So I really stay away from anything containing too much sugar at this point. Healthy fats are way more satisfying anyway!

To help you get a better handle on monitoring your blood sugar levels, there are different strategies that you can implement. Ben Greenfield highlights these in Boundless. Here are four of them:

Strength Training

Strength training helps lower blood sugar and improves insulin sensitivity, which also means less of a chance to store sugar as fat. Simple bodyweight exercises can be enough, such as: push-ups, lunges, and air squats. Squats are my favorite, since they’re easy to do throughout the day whenever you have a minute or two.

Pre-breakfast Fasted Cardio

According to research, exercising in the morning in a fasted state (meaning before you eat anything) can really help to keep your blood sugar in check.

Walking Right After Having your Meal

Short walks (20-30 minutes) right after eating are highly recommended too as they have been shown to lead to lower fat concentration in the blood.

Staying Physically Active During the Day

If walking after your meal is not always possible, then standing is the next best option (as opposed to sitting) in order to lessen post-meal blood sugar spikes. You can also switch between standing and sitting every 30 minutes or so. The main thing is to keep moving throughout the day, as mentioned in my two previous posts: 5 Simple Leg (&Hip) Stretches and Why Everyday Movement is Non-Negotiable.

In Summary

To help with maintaining desired blood glucose levels, the above approaches are simple habits to take on. As always, it doesn’t have to be challenging. Just one or two small new changes at a time in the right direction. Which strategy will you implement first?

Until next time!

Reference

Greenfield, Ben. Boundless : Upgrade Your Brain, Optimize Your Body & Defy Aging. Las Vegas, Victory Belt Publishing Inc, 2020, pp. 166–68.

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Healthy sugar substitutes?

As we are now fully launched into the Holiday season, we should be looking to find ways to consume our delicious sweets while still bypassing the damaging effects regular refined sugar and artificial sweeteners offer. A great way to do this is by using healthy sugar substitutes. There are quite a few healthy sugar substitutes available in most stores now which means that making the switch has never been easier. 

What’s wrong with sugar?

The problem with sugar is that it is addictive, just like a drug. And consuming excessive amounts of sugar can trigger numerous health issues. In her book, Feeding You Lies: How to Unravel the Food Industry’s Playbook and Reclaim Your Health, Vani Hari lists some of the health issues consuming too much sugar can lead to:

  • Weight gain
  • Aging
  • Inflammation
  • Liver problems
  • Tooth decay
  • Fatigue and irritability
  • Brain dangers
  • Poor immunity
  • Heart troubles

Healthy sugar substitutes to buy

Healthy sugar substitutes are not to be consumed in excess either. But they do have the advantage to satisfy your sweet tooth without the side effects refined sugar, artificial sweeteners (and high fructose corn syrup) can trigger. On his website, Dr. Axe lists 11 natural sweeteners that can be used as sugar substitutes:

  • Raw honey
  • Stevia
  • Dates
  • Coconut sugar
  • Maple syrup
  • Blackstrap molasses
  • Balsamic glaze
  • Banana puree
  • Brown rice syrup
  • Real fruit jam
  • Monk fruit

The sugar substitutes I use

Being now that I’m fifty and have a high carbohydrate sensitivity (as mentioned in my first blog post), I have to constantly watch my carbohydrate intake. I am doing this very rigorously by eating a low-carb diet (almost borderline keto diet) and as a result my hemoglobin A1C (a measure of blood sugar levels of three straight months) is 5.1 (the range being 4.8 – 5.6). I bought a blood glucose monitor to help me see which foods tend to raise blood sugar too much. This is really helpful to get a clear picture of what is okay to eat and no one has to wait to have diabetes in order to do that. I have monk fruit at home. Stevia is another option I would consume. When I eat something slightly sweet, right away it makes me want to eat more. So I really stay away from anything sugary at this point. Healthy fats can be way more satisfying anyway!

Are you consuming healthy sugar substitutes? What are your favorite ones?

References

Axe, Josh. “11 Best Sugar Substitutes (the Healthiest Natural Sweeteners).” Dr. Axe, 9 May 2019, draxe.com/nutrition/ sugar-substitutes. Accessed 28 Nov. 2019.

Vani Hari. FEEDING YOU LIES : How to Unravel the Food Industry’s Playbook and Reclaim Your Health. Carlsbad, California, Hay House, Inc., 2019, pp. 81–88.

You can also find me on Instagram.