Sugar is an very important topic not only for diabetics but also for everyone else. The WHO states,
“4 MARCH 2015 ¦ GENEVA – A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.”(2015, WHO)
The following facts about sugar clearly underscore the importance of lowering sugar intake.
COMPARISON CHART OF SUGARS
For 1 Tablespoon of each item
White sugar – 48 cal, 12.6 g carbs/sugar, 0 nutrients, GI: 54-84.
Brown sugar – 51 cal, 13.5 g carbs/sugar, 3 mg sodium, 18 mg potassium, 0 nutrients, GI: 54-84 .
Raw sugar – 45 cal, 12 g carbs/sugar, 0 nutrients, GI: 54-84.
Molasses – 58 cal, 15 g carb/sugar, 7 mg sodium, 41 mg calcium, 0.94 mg iron, 293 mg potassium, 0.134 mg niacin, GI: 55.
Blackstrap molasses – 47 cal, 12 g carb/sugar, 172 mg calcium, 3.5 mg iron, 43 mg magnesium, 8 mg phosphorus, 498 mg potassium, 11 mg sodium, 3.6 mcg selenium, 0.216 mg niacin, GI: 55.
Rapadura sugar – 45 cal, 12 g carb/sugar, 5.7 g iron, 3.6 g vitamin C, GI: 65.
Coconut sugar – 45 cal, 12 g carbs/sugar, 0 nutrients, GI: 35.
Raw honey – 70 cal, 17 g carb/sugar, 11 mg potassium, antibacterial and antiviral, GI: 50.
Brown rice syrup – 21 cal, 15 g carb/sugar, 4.8 mg calcium, 49.4 mg magnesium, 1.9 mg manganese, 14.8 mg phosphorus, 2.8 mg, vit B6, GI: 25.
Maple syrup – 52 cal, 13-14 g carb/sugar, 4 mg phosphorus, 42 mg potassium, 2 mg sodium, 1 g calcium, GI: 54.
“As a diabetic the thing that influences blood sugar the most is the amount of carbs you have. If you can understand how to lower blood sugar naturally through diet, you can change your entire life – and really it all comes down to carbs, well a large part of it anyway.”(DMP, 2017)
The four main components that influence blood sugar and A1C are:
- Diet – healthy vs. unhealthy diet
- Macronutrients – Carbs / proteins/ fats
- Lifestyle/ activity levels
We will look at the first one listed in the main components: Diet- healthy vs unhealthy diet.
MOST COMMON NUTRITION MYTH
There are many nutrition myths that are deeply embedded in our society that we think are true, but they’re not.
One of the biggest myths of all time is that it’s all about how many calories we eat; The common thread of this myth is that we need to reduce our calories and eat low fat to lose weight. This is untrue because not all calories are created equal.
1200 calories of fresh natural unprocessed food is very different to 1200 calories of processed packaged food.
The most important thing is the food quality and the types of foods you eat.
According to DMP,
“Whole natural unprocessed foods are the types of foods that are supposed to make up a healthy diet, while processed packaged foods should make up a minimum. Over time, we’ve definitely lost our way and become too dependent on packaged and processed foods. Even foods we might think are healthy, often aren’t, which is what has got us all into trouble in the first place.”(DMP, 2017)
Dr Barry Groves states, “Human beings are the only mammals smart enough to make their own food, and the only ones stupid enough to eat it.”(DMP, 2017)
Dr Robert Lustig says, “We should rename diabetes the ‘Processed Food Disease’ because that’s what it is.”
Although our main food products are given safety approval, several of the additives and preservatives that are contained in them have not been extensively tested. We really do not know the interactions when we use a number of additives and preservatives together. We don’t know how this will affect the human body. The most important thing to remember is the products are made by food companies and the only thing that these companies have in mind and care about is – selling more products to the consumer!
When you understand the risks and problems associated with the above statements then the most important thing to remember is the following:
HEALTHY DIET = REAL FOOD – unprocessed stuff your great grandmother would recognize.
UNHEALTHY DIET = FAKE FOOD – packaged and processed foods full of sugar, refined carbs, additives, preservatives, isolated food chemicals.
Eating natural, real foods, begin to change diabetes. There is less inflammation, more insulin sensitivity, lower blood sugar levels and more energy when we follow the above statement. The reason is simple! When you eat good healthy food your metabolic functions change and reverse and provide the necessary fuel your body needs. The compounds that are provided include phytochemicals, vitamins, minerals, and fibers which help your body function properly.
HOW DO YOU LOWER BLOOD SUGAR NATURALLY WITH DIET?
The first approach to lowering blood sugar and A1C is to reduce carbohydrate intake. If you reduce carbohydrates you have less glucose in the bloodstream to attach to red blood cells. To help lower blood sugar naturally, you need to lower your glucose levels, lower insulin production, and increase your cells insulin sensitivity.
The two most important things to do when lowering your sugar levels are:
- Carbohydrates – lower both the type and the amount; and
- Eating real food.
ALWAYS REMEMBER: When you reduce carbohydrates you have less glucose in the bloodstream.
NEXT ARTICLE: THE THREE MACRO NUTRIENTS