Blood Sugar Balance Salem Chapter WAPF February 18, 2014 Jessica Kouka, NTP Arise Nutritional Therapy, LLC

Blood Sugar Balance The Big Fat Lie US statistics sugar consumption/diabetes Carbohydrate digestion Organs of blood sugar regulation Hormones of blood sugar regulation Unbalanced blood sugar regulation Consequences of blood sugar imbalance Symptoms of macronutrient imbalance

Quotes from 2003 article on WebMD.com So what's so bad about all this sugar? After all, sugar can certainly be part of a healthy diet. And while it can cause cavities, there's no firm evidence that it's directly linked to diabetes or other serious health problem. The problem comes when we simply take in too many calories. "It's really the extra calories from sugar in our diet that causes health problems like diabetes and obesity, not anything inherently unhealthy about sugar itself," says Jule Anne Henstenberg, RD, director of the Nutrition Program at La Salle University in Philadelphia. "Foods with a lot of sugar taste good, so we eat can eat too much of them," she says. “The Hidden Ingredient that Can Sabotage Your Diet” by John Casey

Quotes continued In fact, between 1987 and 1997, consumption of "added sugar" in the United States grew 20%. This trend is also being seen in the developing world, according to the WHO. That's one reason both the United Nations and the World Health Organization released guidelines in 2003 that say sugar should account for no more than 10% of daily calories. In a 2,000-calorie-a-day diet, that's just 200 calories -- or eight heaping teaspoons of table sugar at 25 calories each. A single can of regular soda, with the equivalent of 10 teaspoons, would put you over.

History of sugar 1700 Sugar becomes available to the masses in Europe as production skyrocketed and prices plummeted HFCS appeared in the 1970’s during a period of high sugar prices

US consumption of sugar 1822 ~6lbs/year, 2000 >100lbs/yearStephen Guyenet 2012

Diabetes Statistics In people over the age of 20, diabetes has increased from 1.6 million cases in 1958 to 18.8 million in The annual cost was approximately $174 billion in Costs a diabetic person $10,000/year.

Diabetes Statistics, Cont. On average, one in three U.S. children born in 2000 will become diabetic. 2 ½ or 3-year-olds: 39% of the girls who are now healthy and 33% of the boys will become diabetic: Hispanic Children: 53% girls, 45% boys Black Children: 49% girls, 40% boys White Children: 31% girls, 27% boys These projections are approximately triple the American Diabetes Association’s current estimates. Center for Disease Control and Prevention: June 2003

Food for Fuel

Food for Fuel, Cont. FAT vs. CARBS

Carbohydrate Digestion The 3 main types of carbohydrates: Sugars: Including sucrose, fructose, and lactose Starches: “starchy” foods include grains, legumes, potatoes, peas, winter squash, etc. Fiber: found in fruits, vegetables, legumes, nuts, seeds and grains Except for indigestible fiber, carbohydrates are broken down into glucose which is used as metabolic fuel for the cells. Complex

Carbohydrate Digestion

Blood Sugar Regulation So what happens once carbohydrates are digested and absorbed?

Blood Sugar Regulation, Cont. Your PALs: Pancreas Adrenal Glands Liver

Adrenal Glands Primitive Emergencies Adrenaline: Dilate bronchial tubes Increase heart rate Release stored glucose and Produce glucose

Consequences of Blood Sugar Imbalance Nutrient deficiencies Taxing of organs (PALs) Inhibiting of immune response Oxidative stress Inflammation Aging Cancer Obesity and weight imbalance

Balancing Your Blood Sugar If you have a diagnosed blood sugar imbalance, particularly Type 2 Diabetes, it is important to speak with your physician and check levels regularly when making dietary changes. Make changes gradually Work on improving digestion Support your PALs and digestive organs

Balancing Your Blood Sugar Macronutrient ratios 30/30/40 Satisfaction, Mood, and Energy 2-3 hours after a meal

Balancing Your Blood Sugar Other tips and tricks Eat large breakfast with plenty of fat and protein Plan meals and snacks ahead Eat snacks with plenty of protein and/or fat Eat an hour or so before bed Blood sugar control diet for 2 weeks Become familiar with GI and GL If needed, avoid all sweet taste for a time Read all labels or avoid all packaged food Make your own dressings and condiments