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.