PowerPoint Presentation
What controls sugar in the blood?8am
11am 1pm3pm6pm8pm10pmLevels of Blood Sugar
3am
Optimal Blood sugar range Insulin
Side effectsIrritability Weight gain / sugar cravingsAgeing
SkinHeadachesmood swings Depression / crying spells / tension /
anxietylack of energyPalpitationsForgetfulness / Lack of
concentrationWhen stressed, cortisol breaks down muscle and
releases fats and sugars into the blood Glugacon Adrenaline
1What is blood sugar all about- there is a lot of talk about it
as Type 2 diabetes, prediabetes, insulin resistance are on the rise
at a younger age and we know that this rise is probably largely due
to dietLets look at a typical day from when u rise to when u go to
bedThe left axis meaasues the amount of sugar in your blood at any
one time to keep us alive, we need a certain amount in our blood
e.g. note when a diabetic has low blood sugar, they collapse and at
very low sugars can put them in a coma) The optimal range is
between 3 6 mmol/l/When sugars start to drop, our body sees this as
a stress and produce adrenaline which calls stored sugars and fats
into the blood When we eat fast sugars (low fibre sugary foods) our
pancreas produces a surge of insulin and this takes sugars out of
the blood very quickly but possibly leaving you with a slump in
energyBy altering our eating habits, we can avoid dramatic hormonal
responses from both of these hormones adrenaline and insulinClick
we want our food to get us a gentle undulating curve like
thisClick- a bad day of eating or not eating can produce a curve
like this Blood sugar range 3.1 6.1Here is an example of a bad day
Skip breakfast after a night of fasting and by 11am, you are
starving, blood sugars are low and reach for a sugary snack such as
a pastry/latte/chocolate.
Avoiding hormonal peaks and troughs 8am
11am 1pm4pm7pm10pmLevels of Blood Sugar Fruit with
nuts/yoghurtCrackers with cheese/nut/hummousVegetable:fruit
smoothie 3:1Health Bar protein:carb 1:3 eg NakdHi Fibre cereal,
yoghurt, nutsOr 2 egg spinach omeletteBean&grain saladOmelette
& saladStew/casseroleLentil Veg soupTinned fish & salad
85% choc & seedsCrackers & s salmonWasabi Bean
snacksStir-fry, Fish stew, Indian orThai Curry, Meat &
veggiesNO complex carbs Dark choc and herbal teaHerbal tea before
bed Optimal Blood sugar levels Insulin Adrenaline &
Glugacon
2Hi-fibre (>10g per 100g) Cereal with 2 heaped spoons
nut/seed mix(raw) and low-fat probiotic yoghurt.Demo how to shop
for healthy breakfast cereal fibre, protein: carb ratio of 1: 3 or
1: 4
Combining foods provides balance
Eating protein or fat with a sugar helps to control the release
of sugar and spare Insulin.
3After eating the increase in the area under the curve for
glucose was reducedby 58% when 90 g of almonds were added to a high
glycemic index meal (p 0.009). Data from Josse et al. (28).28.
Josse A, Kendall C, Augustin L, Ellis P, Jenkins D. Almonds
andpost-prandial glycemiaa dose-response study. Metabolism
2007;56:4004.
