Are Blood Sugar Swings Making you fat?
Sugar isn’t Bad, But what your body does with it might be
Before we even dive into this topic, it’s important to note that carbohydrates and sugars are not bad. Like most things we eat, drink, or do, they exist without any inherent morality to them. Carbs are sugar are tools that your body uses to make or store energy - that’s it. When you understand some of the simplicities behind this, it’s much easier to understand why the context in which you consume carbs and sugar matters more than the carb itself.
It all comes down to a little thing called Glycemic Variability (GV). GV refers to the intensity with which your blood sugar fluctuates throughout the day. A sharp rise in blood sugar after eating a donut (or even “healthy” foods like bananas and potatoes) is an example of an increased GV. Now even this isn’t necessarily a bad thing, but it's the next step that is absolutely crucial.
What does your body do with the extra blood sugar?
When there is an excess of sugars in the blood, there are two possible outcomes. Either that sugar is shuttled to muscles and liver or it becomes stored as body fat.
In other words, if your daily activity level and baseline muscle mass are not enough to use up the extra sugar, guess what? Now, all that sugar has become fat.
Your best bet, aside from avoiding these foods altogether, is to have a buffer system in place.
Here are some simple hacks to help extra blood sugar become fuel, not fat.
4 Blood Sugar Buffer Hacks
Fasted morning cardio. Yep, that means a moderate intensity workout (20-30 minutes breaking a sweat) before eating anything. Water, black coffee, or tea are okay.
Strength training. Remember that more muscle mass = a better sugar buffering system. 2-3 strength training sessions of 30-60 minutes is a great place to start.
Be active after you eat a large meal. Go for a walk, do some housework, play with your kids, or at the very least just stand for 30 minutes to 1 hour after your meal.
Use herbs and spices like berberine, cinnamon and bitter melon. These potent natural substances can help to blunt the post-prandial blood sugar spike. A doctor can help you determine the right blend and dose.
Consume high-fiber foods or supplements. In the gut, bacteria turn this fiber into short-chain fatty acids (SCFAs) which have a protective effect against high blood sugar levels. The best form is insoluble fiber- found in yams, dark leafy greens, nuts and legumes.
Next Steps
If you think that blood sugar control might be at the root of your weight gain, reach out to the EmpowerMed team of naturopathic doctors today. We take a collaborative approach to natural medicine, partnering with patients to help them achieve their unique health and wellness goals.
Contact us today at 760-456-7501 or use our booking link to schedule. We offer a complimentary 15 minute consultation for every new patient.
EmpowerMed Clinic is located just off the I-15 and Carroll Canyon within the Fitness Quest 10 Wellness Center of Scripps Ranch, San Diego County, CA. We serve the communities of North County San Diego, Poway, Rancho Bernardo, 4S Ranch, Mira Mesa, Ramona, Scripps Ranch, Santee, and more.
Written by Dr. Carleigh Golightly