LAST WEEK, I started the discussion on insulin, its functions, and its importance to the brain and body. Today, I will pursue my exploration of the subject and will also suggest certain nutritious foods to control spiking blood sugar that cause an insulin rush in the system, resulting in metabolic syndromes like obesity, diabetes, hypertension, elevated triglycerides and cholesterol, heart disease, and cancer.

Insulin is secreted by the pancreas in response to sugar or carbohydrate consumption. The hormone consists of over 50 types of amino acids to break down blood glucose in order to have fat and muscle cells turn it into available energy. Insulin has other important functions. It assists cells in the assimilation of amino acids. The hormone is also necessary to do certain operations in the vascular system. In the brain, insulin enhances neurotransmitter signalling, which help physical and mental reactions. Cognitive abilities become more responsive in the presence of a little insulin in the brain. Learning, verbal, and memory skills improve with its circulation, in a controlled manner, in the brain.

When sugars are eaten in abundance and the cells, become too engorged with fat, insulin is prevented from entering through the insulin receptors, found in the cells, to metabolize sugar, leaving large amounts of the hormone floating in the blood and systems and causing insulin resistance.

Too much insulin roaming in the body leads to the release of cortisol, a stress hormone that causes inflammation. When the cells become saturated with fat and become resistant to insulin, sugar remains in the blood un-metabolized, a harmful condition. Sugar and insulin in the blood help fat cells to grow fatter and multiply, resulting in a concentration of fat around the waistline. When insulin insensitivity occurs in the cells, blood sugar and insulin rise, the condition causes stress, weight gain, obesity, diabetes, and silent inflammation that is suspected to be behind many disorders.

Hypoglycemia is another health condition that is triggered by the consumption of large amounts of simple sugars, refined carbs, and soda, cola, and soft drinks (10-12 lumps of sugar). Blood glucose levels swing from low to high and vice-versa without giving notice, making the person fully energetic and perked up when sugar is high in the system, and ending up energy drained, irritable, and moody when sugar plummets. The condition leaves the person in constant fear of the next low-sugar crisis, which is called hypoglycemia, making the brain starved for more sugar. The condition can happen several times a day, making the person carry sweets all the time to adjust glucose blood levels.

This is an unhealthy method to correct blood sugar levels. By feeding on sweet foods and drinks, the person releases large amounts of insulin, making it spike to drive blood sugar down, and the vicious cycle continues. The sugar victim becomes enslaved to simple sugars and refined carbohydrates. Hypoglycemia makes the person eat sweets all time to prevent recurring crises, increasing appetite and fat deposit around the waistline (the dangerous fat) and leading to obesity and eventually metabolic syndromes like diabetes, hypertension, high blood lipids, and heart problems.

Now comes the role of a healthy and balanced diet to control the yo-yo effects of blood sugar elevations and insulin spikes, insulin resistance, and weight gain.

To correct the problem, to control blood sugar, and even reverse metabolic syndromes, the person is required to lose considerable amount of weight along with adhering to a strict exercise program and a low-glycemic diet. A low-glycemic load prevents the sharp rise of blood sugar and makes sugar and carbs get slowly metabolized in order to minimize sudden blood glucose elevations and insulin rushes, which leave the body and brain in a yo-yo condition. High and flat energy is not the only health issue; it also comes with rapid heartbeat, irritability, swinging moods, fainting spells, and mental confusion.

That is why a balanced breakfast is required. It should be rich in nutrients like low glycemic whole fruits, nuts, and eggs or lean protein (turkey breast, legumes). The first meal of the day is needed for sustainable energy after a long night of fasting (12 to 15 hours). A good breakfast prevents hunger pangs, nibbling during the day, and overeating at lunches and dinners.

The combination of fructose and fiber in fruits and nuts along with lean protein control the release of insulin; stimulate the brain; and boost energy, mental abilities, and problem solving abilities without causing blood sugar spikes or insulin rushes, usually triggered by the consumption of refined carbs and sugar-laden cereals, pancakes, Danish pastries, and soda and soft beverages. Too many carbs make you sleepy by midmorning.

To prevent and manage such health damaging swings, it is necessary to embrace healthy and balanced lifestyle practices. The first suggestion is to radically change the way you view and eat sugars and carbs. No more of that garbage! A hygienic nutrition that is agreeable to the human body prevents spiking insulin and plummeting blood sugar levels.

The midday meal should consist of lean protein like lean meat, skinless turkey, chicken, and duck, goat meat, game, rabbit, fish, shellfish, seafood, cottage cheese, and eggs. Lean protein is very effective in controlling the appetite, giving sustainable energy, and fueling the metabolic rate. Like fiber, it takes longer to digest; thus putting off the feeling of hunger. A higher metabolism helps burn calories, dispose of stored fats, and build muscle mass.

Lean protein should be accompanied by nutrient abundant complex carbohydrates, mostly coming from fresh whole fruits and low-starch raw and lightly cooked vegetables (dark leafy greens, cabbage family, squashes, asparagus, sprouts, root greens) and rich salads, which are low on glycemic index (GI). These do not cause blood glucose to rise rapidly and make insulin release slowly, enough to break down the carbs.

Fructose, enzymes, nutrients, phytochemicals, and soluble and insoluble fiber in whole foods control sugar and insulin spikes; keep energy perked up and mental acuity sharp; and stabilize and uplift the mood. The most recommended fruits for homeostasis (body balance) are apples, not so ripe bananas, apricots, berries of all kinds, melons, kiwi fruit, citrus fruits, guavas, avocados, grapes, papaya, peaches, pears, plums, pineapple, cherries, watermelon, lychees, and pomegranates.

While fresh fruit juices (high GI) are not suggested, because of their high concentration of sugar (fructose), freshly juiced non-starchy veggies are recommended for their nutrient density and low on the GI.

Non-starchy vegetables should be incorporated in good portions within a meal to become filling. They can come from dark leafy greens, cabbage family, tomatoes and peppers of different colors, carrots, cucumbers, onions (shallots, chives, scallions, leeks), lettuce, eggplants, okra, radishes, seaweed, squash family, turnips, all types of lettuce, pumpkin, parsnips, mushrooms, celery, fennel, endive, chicory, and garlic.

On the other hand, starchy foods like potatoes, white rice, pasta, refined sugar and grains (white bread), ice-creams, pastries, cakes, desserts, soda and soft drinks, and even starchy legumes are of a high the glycemic index (GI) that hike blood sugar levels. Whole grains and legumes should be consumed moderately to avoid blood sugar and insulin elevations.

Next week, I shall continue exploring healthy ways to keep your blood sugar and insulin under control to avoid obesity and metabolic syndromes.

References:

• Prescription for Nutritional Healing by Phyllis Bach

N.B.:

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.