(34) Carbohydrates Part 2

Managing Blood Glucose

• Blood glucose is produced by the liver from the absorption of monosaccharides in the small intestine.

When Blood Glucose Enters the Bloodstream

• The pancreas releases the hormone insulin when blood sugar peaks.

• Insulin allows glucose to enter cells for energy use and stimulates glycogen storage in the liver and muscles.

• If glycogen storage capacity is full, excess glucose is converted to fat.

Glucose Regulation

• When blood glucose levels drop (post meals, exercise, fasting), the pancreas secretes glucagon.

• Glucagon triggers glycogen breakdown, releasing glucose into the bloodstream to maintain energy supply.

• The balance of insulin and glucagon maintains homeostasis in blood glucose levels.

Importance of Meal Timing and Composition

• It's vital to have balanced meals every 3-4 hours, particularly for those at risk for diabetes.

• A healthy meal should include:

  • Proteins

  • Healthy fats

  • High-quality carbohydrates (whole foods, fruits, vegetables, whole grains)

  • High fiber for slowed glucose release.

• Poor-quality refined carbohydrates (e.g., white bread, sugar) can spike blood sugar levels, leading to health issues.

Insulin Resistance and Diabetes

• The typical American diet (high in refined carbs and saturated fats) can lead to insulin resistance.

• Insulin resistance occurs when cells become less responsive to insulin, raising blood glucose levels.

• Pre-diabetes is identified when fasting blood glucose levels are between 100-125 mg/dL.

• Diabetes Diagnosis: Fasting glucose levels of 126 mg/dL or higher.

Types of Diabetes

• Type 1 Diabetes:

  • Autoimmune disorder (5% of cases).

  • Patients make insufficient insulin, requiring regular administration.

• Type 2 Diabetes:

  • Accounts for 95% of diabetes cases.

  • Often starts with insulin resistance, worsens over time with pancreas fatigue.

• Type 3 Diabetes:

  • Emerging concept linking high blood glucose levels with Alzheimer’s disease.

Episodes of High and Low Blood Sugar

• Hypoglycemia: low blood sugar due to excessive exercise or infrequent meals. Immediate intake of fast-acting glucose helps.

• High glycemic foods rapidly raise blood sugar, causing spikes (sugar highs) followed by crashes—intense cravings ensue.

Glycemic Index and Food Choices

• Glycemic Index (GI): Measures how quickly foods raise blood sugar.

• High GI Foods:

  • White flour products (white bread, bagels)

  • Highly processed cereals (Corn Flakes)

  • Lead to rapid blood sugar spikes.

Medium to Low GI Foods

• Medium GI Foods:

  • Instant oatmeal, raisin bran.

• Low GI Foods:

  • Sprouted grain breads, whole fruits, non-starchy vegetables, beans, and nuts.

  • Balance blood sugar over time without causing spikes.

Health Impacts of Sugars

• Approximately 75% of American adults are overweight/obese linked to high sugar and processed foods consumption.

• Average sugar intake is around 126 grams/day; recommended limits:

  • Women: 25 grams

  • Men: 36 grams

• Added sugars are identified separately on nutrition labels.

Artificial Sweeteners

• Common artificial sweeteners include aspartame, sucralose, and saccharin.

• Often much sweeter than sugar, can lead to increased cravings and hunger.

• Negative effects such as inflammation and potential links to metabolic disorders.

• Natural Sweeteners:

  • Stevia: Derived from the stevia plant, low-calorie alternative.

  • Sugar Alcohols: Used in low-calorie products; can cause gastrointestinal issues.

• Agave: Low glycemic alternative, suitable for diabetics.

Conclusion

• The importance of controlling carbohydrate intake lies in the impact on blood glucose levels and overall health.

• A continued focus on a balanced diet and healthy carbohydrate choices is key in prevention and management of diabetes.