How To Stabilize Blood Sugar Control With Whole Foods!

How to stabilize blood sugar control is critical for your overall health, so you can maintain and impact energy levels, mood, weight, and long-term well-being. Fortunately, one of the most effective ways to manage blood sugar is through diet, specifically by incorporating whole foods. 

Before diving into dietary solutions, it's important to understand what blood sugar is and why it matters. Blood sugar, or glucose, is your body's primary energy source. It's derived from the food you eat, particularly carbohydrates. When blood sugar levels fluctuate widely, it can lead to energy spikes and crashes, and over time, it can contribute to serious health issues.

Elevated blood sugar magnifies all aches and pains, can impair your joint movements and eventually with you experiencing problems such as arthritis, infections, kidney failure, accelerated arterial aging – that’s heart attack, strokes, memory problems, and impotence, damage to the peripheral nerves and the development of vision problems that can cause blindness.

Late last year at my Ophthalmologist checkup, he had a conversation with me. I mentioned my vision being cloudy and affecting me seeing clearly, so he should check my eyeglasses to see if I needed new ones. After much examination, and with glaucoma and cataract blindness within my family he mentioned Glycosylation as the source of many aging related problems.

Today I’m recommending an ideal treatment, 'Achieve Balanced Blood Sugar Control through Holistic Lifestyle Adjustments' that includes a diet where you consume lots of whole foods, engaging in physical activities you enjoy, while you’re using your prescribed medications as a complement until the lifestyle change of making whole foods part of your daily dietary plan kicks in to stabilize blood sugar control.

What Is Glycosylation?

My doctor went on to tell me I had to have this laser eye surgery done to both eyes that would help the pressure in my eyes that was also clouding up my vision and was also associated with cataract formation.

This office visit was full of scary conversations.

Glycosylation happens when sugar molecules – glucose, floating around in our blood attach to protein molecules, diminishing their effectiveness and causing inflammation, aging us. When in the blood it weakens the junction between the endothelial cells in your arterial wall making them leaky and vulnerable to tears.

Then the body repairs those tears by plugging them with cholesterol, which causes plague in our arterial walls.

It can also cause nerve injury.

Normally glucose gives our cells energy, but when we develop insulin resistance, from having a genetic predisposition such as a family history of type 2 diabetes or from being overweight, insulin can’t effectively get all the glucose into our cells.

In the lens of the eye: When glycosylation occurs, it damages the tiny blood vessels in the back of the eye, the lens cells change from crystal clear to cloudy, bleeding occurs, leading to blindness.

Insulin Resistance - An Underlying Cause Of Hypertension

Insulin resistance is part of the underlying cause of hypertension and effects of high blood pressure.

Researchers have discovered the link between hypertension and three other cardiovascular risk factors, called syndrome X, labeled by Gerald M. Reaven, M.D, a Stanford University Medical School professor, with the similarity of being silent killers – they can go unnoticed for years before serious complications surfaces. Though syndrome X do provide a few warning signs with the most visible being abdominal obesity, extra fat around the midriff, though not all obese people have this condition.

Of note here is the commonality of treatment for both high blood pressure and elevated blood sugar conditions. How a whole food diet, like my ‘Achieve Balanced Blood Sugar’ coaching program, can stabilize blood sugar control and your blood pressure.

Both high blood pressure and high blood sugar causes holes in the arteries’ walls that trigger the destructive process of inflammation and result in atherosclerosis. Clogged arteries lack the ability to deliver blood to certain key areas, like the heart, brain, penis, and clitoris, which leads to heart attack, stroke, impotence and decline of orgasm quality.

A little physical activity can dramatically improve the ability of insulin to get glucose into many cells, especially muscle.

Type 2 diabetes, a major ager, is within your control, just commit to controlling your blood pressure, walk for at least thirty minutes a day, keep your blood sugar within a narrow range using everything you'll learn from my 'Achieve Balanced Blood Sugar Control program', you'll also impact the metabolic cardiovascular risk syndrome associated with diabetes. That makes diabetes, though scary, one of the most controllable.

Neal D. Barnard, MD, FACC has led a number of research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. And has stated that the first clues that diabetes could be reversed came from medical researchers' observations in countries that changed their diets and also Yale University research.

Along with my own experience I can highly recommend that you can use food as your medicine, that allows you to eat your way to balanced blood sugar control that can be often managed, if you know the steps to take.

In making this holistic lifestyle adjustments, immediately your body’s response to insulin will shift and melt away the glycosylation.

Chia seed, a nutrient-dense whole grain with omega-3 fatty acids, has among the highest antioxidant activity of any whole food, outdistancing even fresh blueberries. Chia seed help lowers blood pressure and the risk of heart problems.

I’ve learned over the years that it is likely that if you have high blood pressure you have one or more of the other symptoms of syndrome X.

What's Whole Foods?

Whole foods are unprocessed or minimally processed foods close to their natural state. They are rich in nutrients and generally have a lower glycemic index, meaning they have a more gradual impact on blood sugar levels than processed foods.

1. Incorporate Fiber-Rich Foods: Fiber slows down the absorption of sugar into the bloodstream, preventing rapid spikes in blood sugar.
   
   Foods high in fiber include:
   Vegetables: Broccoli, Brussels sprouts, carrots,
   Fruits: Apples, berries, pears.
   Legumes: Lentils, beans, chickpeas.
   Whole grains: Oats, quinoa, brown rice.


2. Choose Low-Glycemic Index Foods: The glycemic index (GI) measures how quickly a food raises blood sugar levels. Low-GI foods are preferable for blood sugar control.
   
   Examples include:
   
   • Sweet potatoes instead of white potatoes.
   • Whole fruit instead of fruit juice.
   • Whole grain bread instead of white bread.
   
   
3. Balance Your Meals with Healthy Fats and Proteins: Including healthy fats and proteins in your meals can further stabilize blood sugar levels. These nutrients slow carbohydrate absorption and provide satiety.
   
   Consider:
   Healthy fats: Avocado, nuts, olive oil.
   Proteins: Lean meats, fish, tofu.


4. Limit Added Sugars and Refined Carbs: Added sugars and refined carbs have a high glycemic index and can disrupt blood sugar balance. Limit foods like sugary drinks, pastries, and white bread.


5. Stay Hydrated: Drinking enough water can help regulate blood sugar. Dehydration can affect insulin's ability to work effectively.


6. Regular Meal Timing: Eating at regular intervals helps maintain steady blood sugar levels. Skipping meals, especially breakfast, can lead to spikes and crashes.


7. Monitor Portion Sizes: Even healthy foods can cause blood sugar spikes if consumed in large quantities. Pay attention to portion sizes, especially with fruits and whole grains.

Balancing blood sugar isn't about strict dieting or deprivation. It's about making smarter food choices. 

Meal Planning For Optimal And Stabilize Blood Sugar Control

Here's a sample day menu that incorporates these principles in achieving their blood sugar control, and remember thousands have traveled the path you are starting on, and their lives have improved dramatically as a result:

Breakfast: Oatmeal with berries and a handful of nuts.

Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing.

Snack: Apple slices with almond butter.

Dinner: Baked salmon, quinoa, and steamed broccoli.

Balancing blood sugar through whole foods is a sustainable approach to better health. It doesn't require drastic changes but small, consistent adjustments to your eating habits. Remember, it's not about perfection. It's about making better choices most of the time. Consult with a healthcare provider before making significant dietary changes.

By embracing whole foods and being mindful of your eating patterns, you can significantly improve your blood sugar control, energy levels, and overall well-being. 

Return from Stabilize Blood Sugar Control to Effects of High Blood Pressure

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