Holiday Sugar Blues
‘Tis the season for cookies, cakes, and pies. The occasional indulgence isn’t *generally speaking* an issue, but make it a chronic endeavor and we have a problem. Why avoid sugar? Despite its popularity and widespread presence in our food supply, sugar offers a slew of gifts (not the good kind) that just keep on giving:
Sugar stimulates a physiological stress reaction that provokes adrenaline and cortisol release and thickens the blood.
Sugar weakens your immune system by impairing white blood cells’ functioning. This seems like it may be important in the midst of a pandemic, just a thought.
Sugar decreases production of leptin, a vital hormone for the regulation of appetite.
Sugar seems to fuel cancer cells.
Sugar contributes to fat storage and weight gain.
Sugar intake over time sets the stage for insulin resistance, subsequent Type II diabetes, and its entire sequelae of health issues, such as peripheral nerve damage and cardiovascular disease.
Sugar has addictive properties with a serotonin spike and crash, as well as some grouchy withdrawal symptoms.
Regardless, we can’t help but satisfy our cravings for those traditional and tasty holiday treats. We should be able to take pleasure in the holidays, cookies and all, and not feel guilty. Here are some tricks to help minimize and avoid any full blown consequences of those pesky blood sugar spikes:
Go for a walk. A 20-30 minute walk will reduce blood glucose. Longer walks are preferable and can reduce the post meal insulin spike. However, it has to be right after after your meal; waiting 30 minutes or more can inhibit the effects.
Take vinegar beforehand. Consuming vinegar before a meal that contains carbohydrates will improve the blood glucose response to that meal.
Exercise. Exercise depletes muscle glycogen, which opens up storage space for incoming glucose. When consumed, glucose will be converted to glycogen and deposited in your muscles, normalizing your blood sugar. A review looked at the blood glucose responses of diabetics to “brief, high intensity exercise,” finding that blood sugar control was improved for 1-3 days following a sprint session. Endurance training was just as effective as sprinting at decreasing glucose variability and improving glucose spikes in overweight women. Different types of exercise target different tissues, deplete glycogen at different rates, and induce different metabolic effects, so doing a variety of sprints, weights, and low level aerobic activity is your best bet for improving blood sugar control.
Eat more protein before you indulge. Protein will fill you up quicker, so eating less of the other stuff tends to happen unintentionally. Eating protein before carbs also helps curb blood sugar and insulin spikes so they’re not as taxing.
Get enough sleep. Sleep deprivation increases blood glucose variability and hinders regulation.
Eat fermented, organic, pasture-raised dairy. Kefir improves blood sugar control in type 2 diabetics. Yogurt does too. Cheese is also associated with better glycemic regulation.
Use spices. Spices can have significant anti-hyperglycemic effects.
Try berberine. Berberine is an herb that has been praised for its efficacy in supporting healthy blood sugar levels and insulin sensitivity. Research has shown that berberine may have a positive impact on blood sugar levels, insulin, and triglycerides. Combining berberine with lifestyle changes is more effective than lifestyle changes alone for improving blood sugar levels.
Add in some cinnamon. Cinnamon is high in antioxidants and touts many health benefits, including supporting blood sugar levels. According to this study, taking 500 mg of cinnamon for 12 weeks decreased the oxidative stress present in folks with pre-diabetes. Cinnamon may lower blood sugar levels and may imitate the effects of insulin and help transport blood glucose. It may also help to increase insulin sensitivity for up to 12 hours.