Say NO to DIABETES!

Why should we avoid constant glucose spikes?

Does it have to do with how I lose weight?

Does it have to do with my health?

NOTE: if you have close relatives with DIABETES, this information interests you... and you can also share it with them, give health...

In the medium term, constant rises and falls in blood glucose have a negative impact on health. Diet plays a fundamental role in this as well as in the development of insulin resistance and type 2 diabetes.

Why are you interested?

Well... if you want to lose weight, lose fat, never suffer from insulin resistance (which you may already be suffering to some degree without knowing it) or diabetes 1 or 2

You are interested because this topic happens in your body, even if you do not consider it

What are glucose spikes?

Having a glucose spike means that, in our blood, for a certain period of time, there is a high amount of glucose (a type of sugar that does not have to come from sugary foods or with added sugar).

This situation should not be a problem when it occurs occasionally in a healthy person with a lifestyle based on good habits.

In fact, it may even be something sought after as a sports strategy in terms of performance. When an athlete is looking for quick energy, he needs fast-absorbing carbohydrate sources, or what is the same, foods rich in simple carbohydrates, also called sugars.

In a context without pathologies, with healthy habits and sports performance, therefore, glucose spikes are not alarming or dangerous since, in this situation, the pancreas performs its function correctly, secreting insulin and tissues, especially muscle. and fat; they are quite receptive, they are of quality.

To get an idea, the role of insulin in the metabolism of carbohydrates is a kind of key, since the function of this hormone is the uptake of glucose by muscle, fat and liver cells, making the blood glucose decreases. Said in a more colloquial way, it opens the door of the cells to allow the entry of glucose.

When can this situation be dangerous?

Once we have understood, in a very brief way, the function of the pancreas in this context (to secrete insulin to maintain adequate blood glucose levels), why should we avoid constant glucose spikes?

This situation, in the medium term, causes insulin resistance, when the tissues do not respond to the insulin secreted by the pancreas and, therefore, cannot absorb glucose correctly.

And second, when the pancreas is under a constant workload from frequent glucose spikes, it stops working properly. Then the secretion of insulin is insufficient for the cells to take up glucose in the blood.

What situations cause glucose spikes?

Unlike what is usually considered, not only those classified as "sweets" (pastries, ice creams, sweets). There are many situations that can trigger glucose spikes without being aware of it:

Eating foods rich in carbohydrates without accompanying them with fiber, protein sources and fats. For example, having toast for breakfast with only oil or eating pasta with only tomato. Faced with this situation, the first thing that happens is that the amount of carbohydrates tends to be abused, since they are not accompanied by other ingredients. Secondly, what we have already been discussing: a pronounced rise and fall in blood glucose. But not only that, the latter triggers a lack of satiety and a greater appetite for foods rich in sugar (to generate that peak again).

Consume cookies, cereals or bar-type snacks (even if they are light or whole grain).

The intake of juices (even if they are natural) and soft drinks.

Abuse of bread

Sweeten with honey.

Alcohol consumption.

How can we prevent and improve insulin resistance and type 2 diabetes?

Opting for legumes instead of cereals (and in this case, opting for the integral version). Combining carbohydrate-rich foods with fiber, protein sources and/or fats. For example, the toast with guacamole, tomato and fresh cheese and not just bread with oil.

Adapting the proportion of carbohydrates on the plate according to your physical activity and energy expenditure. A classic example, the pasta salad that we call "salad" but does not have vegetables, but pasta, tuna, egg, corn and mayonnaise. Much better if it has a base of vegetables (tomato, peppers, green leaf) that stands out compared to the rest of the ingredients. Using spices that control blood sugar such as cinnamon. In oatmeal, yogurt or fruit, it is delicious. Now, if you add it to a sweetened rice pudding, it won't do much.

All this, focused on maintaining a constant blood glucose curve during meals and especially also indicated when insulin resistance or diabetes is already established.

The more you know about these topics, the more we can help you with your nutrition.

SHARE it with people you think we can help you with this information.

Still not in our program?

What are you waiting for?

REVIEW our APP (available for Iphone and Android) with which we help you improve your health and nutrition

Would you like to lose weight by eating carbs?...Have you heard of carb cycling?

Let our group of coaches and nutritionists help you

Having your nutritionist at all times is possible with our program 👇