Wait. Hold on. How many carbs are in this?
Is this a question you have asked yourself recently?
A starting point that is foundational in my functional nutrition practice is what I call “The Non-Negotiables.” These Non-Negotiables are things that have to be addressed before deeper work is done to solve or treat any health-related problem.
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In my practice, the starting point Non-Negotiables are: blood sugar balance, sleep and poop. There are often other Non-Negotiables established for individual clients, but I have found that these three areas have to be addressed initially and are critical for sustainable health results.
In this article I will touch on the Non-Negotiable blood sugar balance. Blood sugar balance has a lot to do with a hot topic in health and wellness right now…carbs.
There is so much (often contradictory) information about carbohydrates, and it can be frustrating to try to figure out what to do, what to eat, what not to eat, how much to eat and when to eat. Some claim that basically eliminating carbs is the way to go for weight loss and improved energy, while others say cutting out carbs during the day and eating them only at night is a must for better health. It can be mind-boggling to know what is best.
So, what’s the deal? And, why is it that some of the latest and greatest fad diets leave you feeling worse, especially when it seems to be working out so great for your best friend or coworker?
First, we must understand that not all carbs are created equal. Some will send your blood sugar through the roof while others won’t. And, it is not so straightforward to simply avoiding processed sugar.
Every carbohydrate we eat – whether it be fruits, candy, breads, cookies, muffins, vegetables, rice or beans – ultimately ends up as glucose (or sugar) in the blood.
Blood sugar=glucose in the blood.
And, glucose in the blood is a requirement for our body to work properly. Glucose is carried to every cell in our body and is used for energy. So, we’ve got to have it!
The difference in spikes of blood sugar has to do mostly with the complexity of the carbohydrate molecule. Some are simple. Some are complex.
Simple carbohydrates go into the blood quickly and therefore spike your blood sugar. Refined sugars are simple carbohydrates. Also, whole foods like potatoes, raisins, and juices can be simple carbohydrates too.
Complex carbohydrates move into the bloodstream more slowly and tend to have less of a dramatic effect on blood sugar.
Ultimately, it’s not about the carbs. Instead, it is about blood sugar balance.
Swings in blood sugar don’t just affect those with diabetes. They affect all of us. Blood sugar swings affect our hormones, mood, weight and weight distribution, sleep, and can put us at higher risk of developing chronic diseases like heart disease and cancer, and autoimmune conditions like Hashimoto’s or psoriasis.
That’s why I work on blood sugar balance with all of my clients. Together, we track foods eaten, moods, sleep and poop to ensure these fundamental Non-Negotiables are addressed before going any deeper into health concerns.
We live in a low carb era. I find that many of my clients are confused and make decisions based on potentially biased or theoretical information. The way to bring balance and energy back into your life is to begin paying attention, asking questions, and taking action for change.
So, get curious about your blood sugar balance! Once you know the difference between simple and complex carbohydrates, you can begin to ask yourself questions like:
-Do I have a pattern of eating simple carbs at certain times of the day?
-Does my mood fluctuate with my carb intake?
-Do I wake each night between 2 a.m. and 4 a.m. for no apparent reason?
-Do I hit a wall at work around 2:30 p.m.?
Tracking will help you to begin to uncover which carbs make you feel better or worse and can get you off to a great start to balancing your blood sugar and feeling better overall!
Lorie Ann Pardue is a nutritionist in Aiken. You can reach er at (919) 255-1296.
