Because IGF-1 is such a life-span stressor, it’s important to buffer sugar when too much glucose enters our digestive tract. In this Page, i will first look at blood sugar (Section One) and conclude on different strategies to buffer blood blood sugar levels so you can have all day energy (Section B)
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Foods are measured for their effect on blood sugar through the Glycemic Index (GI). The GI ranges from 0-100. Foods that have a GI index under 55 are considered low GI. A range of 56-69 is considered medium GI while 70+ is considered high. It is recommended to eat foods that are low GI and utilize different strategies to lower and/or buffer these GI responses in your body (1).
Glycemic Index vs. Glycemic Load:
Another way of ranking the blood sugar response of different foods is through the Glycemic Load (GL). The GL measures how long the food will release sugar into the system. Many foods may be high GI but low GL. This is important to know in order to regulate your blood sugar levels.
An example of this would be fruit such as watermelon. Other foods are low GI but high GL such as oatmeal which releases sugar into the system for an extended period of time. This causes a slow increase in blood sugar levels
A GL of 20 or more is high, a GL of 11-19 is medium and a GL of 10 or less is low. High GL foods are inflammatory in nature so it is advisable to stick with foods that are low GI and GL as much as possible or use advanced strategies to buffer the glycemic response in the body (2).
Strategies to Improve Blood Sugar
These 7 simple strategies, help our bodies to improve their ability to stabilize our blood sugar and keep us from having a blood sugar imbalance. These strategies are great to apply on a daily basis and especially useful to do if you are consuming a higher carbohydrate meal.
If I am going to have a sugary dessert, I always apply 2-3 of these strategies in order to get the best synergistic effect for keeping my blood sugar stable. Give these a shot and let us know in the comments box which of these you feel the best with.
1. Use Lemon:
The citric acid in lemon helps to buffer the release of blood sugar (3). Additionally, the anti-oxidants and trace minerals within lemon help to improve insulin signaling, boost liver function and stabilize blood sugar. Squeeze a lemon on as many foods as possible and drink it fresh squeezed in purified water.
2. Use Apple Cider Vinegar
Vinegar is very high in acetic acid. This acid has been shown to reduce the glycemic response of a typical carbohydrate based meal by 31% (4).
Another study reduced a carbohydrate meal from a typical glycemic index of 100 to 64 (5). Apple cider vinegar (ACV) also provides enzymes, probiotics and trace minerals that enhance blood sugar signaling. Use ACV on as many foods as possible. You can also take 1-2 tbsps of ACV in water about 30 minutes before your higher carbohydate meal to keep your blood sugar as stable as possible.
3. Use Fermented Foods
This would include coconut kefir, sauerkraut, pickles, & kimchi. Raw, grass-fed fermented dairy such as yogurt, kefir, amasai, fermented whey & raw cheese in a mediterranean diet for those who are genetically disposed to eat these foods are beneficial.
These foods have a natural acid to slow the release of blood sugar and they provide enzymes, probiotics and other bioactive nutrients that enhance blood sugar signaling. Use a variety of different fermented foods every day (6).
4. Use Cinnamon:
Cinnamon has been shown to reduce gastic emptying rate, improve insulin receptor sensitivity and inhibit enzymes that inactivate insulin receptors (7).
Cinnamon is also an extremely powerful anti-oxidant potential that prevents inflammatory conditions that damage cell membranes and insulin receptors. Cinnamon works great on starchy vegetables and on fruit. Be sure to use it whenever you consume things like dessert recipes, fruit (just sprinkle on your apple or banana) and sweet potatoes.
5. Do Air Squats:
Inactivity can cause blood sugar levels to become imbalanced. Stimulating your system with an intense exercise like squats helps to burn up stored sugar and stimulate anti-aging hormones that make you feel good. Next time you are craving sugar, do 20-50 air squats before doing anything else. If you are fit, you can do jump squats to really burn up the stored sugar in your system.
This is also a good idea before consuming anything with carbs. Squats are one of the best exercises for using up stored sugar your muscles (glycogen) and helping the body to buffer any increase in sugar or carbohydrate intake for the next 2 hours.
Try to get deep with your squats, but if you have hip or knee issues than you could try doing a half squat with an overhead press (grab some cans or light dumbells).
6. High Quality Multi-Vitamin with Chromium:
High quality, bioavailable multi-vitamins help the body by supplying tons of easily absorbable trace minerals and B vitamins that are critical for healthy blood sugar levels. One such nutrient is chromium which both increases the production and activates the glucose transport molecule GLUT-4 (8).
Chromium activates GLUT-4 to shift its location from deep within the cell to a position on the cell membrane. This opens a window in the cell that allows glucose to flow into the cell through a concentration gradient where it can be metabolized for energy while lowering circulating blood sugar to stable levels (9).
Key nutrients include mega doses of chromium, biotin, thiamine, niacine, Gymnema sylvestre extract, Fenugreek extract, Bitter Gourd extract and Vanadium. These nutrients synergize to have an incredibly powerful blood sugar regulating effect. One possible side effect of this is hypoglycemia so be careful when using.
Plant-based Vegan Diet
Improved Mediterranean Diet
Reference and Precision Notes