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Managing Postprandial Glucose: Key to Health and Vitality

Managing Postprandial Glucose

Our bodies are designed to regulate blood glucose levels within a tight range, ensuring a steady supply of energy while avoiding the health issues associated with imbalances. When this delicate system is disrupted, it can lead to various inflammatory, cardiovascular, and metabolic problems.


Understanding Glucose Metabolism

Glucose, derived from carbohydrates in our diet, is a primary energy source for cells. Proper glucose management involves the intricate interplay of hormones, primarily insulin and glucagon. Insulin, secreted by the pancreas, facilitates the uptake of glucose into cells, preventing hyperglycemia (high blood sugar). Conversely, when blood glucose levels drop too low (hypoglycemia), the body releases glucagon and other hormones to stimulate glucose production, ensuring stability.


Challenges in Glucose Regulation

In healthy individuals, maintaining postprandial (after-meal) blood glucose levels is an automatic process. However, in some cases, cells become resistant to insulin's effects, necessitating higher insulin levels to manage glucose. This insulin resistance can lead to chronic high blood sugar levels, as the pancreas struggles to meet the demand, ultimately contributing to conditions like type 2 diabetes.


Improving Insulin Sensitivity

One primary strategy for managing high blood sugar is enhancing insulin sensitivity. This can be achieved through lifestyle modifications such as:


  • Physical Activity: Regular exercise improves the body's ability to use insulin effectively.

  • Stress Reduction: Lowering stress levels can positively impact hormone balance.

  • Weight Loss: Reducing excess weight can significantly enhance insulin sensitivity.


The SHAPE ReClaimed program is specifically designed to support individuals in their weight loss journey by providing a structured and personalized approach. Through a combination of nutritional guidance, physical activity recommendations, and behavioral support, the SHAPE program helps participants achieve sustainable weight loss. By focusing on healthy lifestyle changes, the program aims to not only reduce excess weight but also improve overall metabolic health, making it an effective tool for enhancing insulin sensitivity and managing conditions like type 2 diabetes.

Managing Postprandial Glucose

Another critical aspect of blood glucose management is controlling postprandial levels. The glycemic index (GI) is a valuable tool for this purpose. Foods with a low GI are digested more slowly, leading to a gradual rise in blood sugar. Studies have shown that a low GI diet can improve insulin sensitivity, particularly in chronic conditions like polycystic ovary syndrome (PCOS) .

Glycemic Index Foods (partial list)

Dietary Fiber and Resistant Starch

Dietary fiber plays a crucial role in managing blood glucose levels. Soluble fiber, in particular, helps delay gastric emptying, leading to a slower release of glucose into the bloodstream . Resistant starch (RS) functions similarly by resisting digestion and being fermented in the gut, which also results in a slower glucose release . Foods like oats, rich in beta-glucans, not only provide soluble fiber but also enhance glucose uptake by cells independent of insulin.


Innovative Dietary Choices

Certain foods are gaining attention for their potential benefits in glucose management:


  • Green Banana Flour: High in resistant starch, it has shown promise in reducing hunger and improving insulin sensitivity.

  • Oats: Besides their fiber content, oats contain compounds like avenanthramides, which may modulate blood glucose through various mechanisms .


Effective management of blood glucose levels is crucial for maintaining good health and preventing metabolic disorders. A well-balanced diet, rich in low GI foods, fiber, and resistant starch, combined with regular physical activity and stress management, can significantly improve insulin sensitivity and overall glucose control. By adopting these strategies, you can support your body's natural ability to maintain healthy blood sugar levels and enhance your long-term health and vitality.


References:

  1. American Diabetes Association. "Insulin Basics." Available at: https://www.diabetes.org/diabetes/medication-management/insulin-other-injectables/insulin-basics

  2. Harvard T.H. Chan School of Public Health. "The Nutrition Source: Glycemic Index and Glycemic Load." Available at: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

  3. Slavin, J.L. "Dietary fiber and body weight." Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. Available at: https://pubmed.ncbi.nlm.nih.gov/15797686/

  4. Brownlee, I.A. "The physiological roles of dietary fibre." Food Hydrocolloids. 2011 Jan;25(2):238-250. doi: 10.1016/j.foodhyd.2009.11.008. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0268005X09003360

  5. Whitehead, A., Beck, E.J., Tosh, S., Wolever, T.M. "Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials." Am J Clin Nutr. 2014 Jun;99(6):1416-25. doi: 10.3945/ajcn.113.081521. Available at: https://pubmed.ncbi.nlm.nih.gov/24717342/

  6. Afifah, N.A., Syarief, R., Haryadi, Zubair, H., Purnomo, H. "The Effect of Unripe Banana Flour (UBF) on Blood Glucose Levels." International Food Research Journal. 2019. Available at: https://www.researchgate.net/publication/333839447_The_effect_of_unripe_banana_flour_ubf_on_blood_glucose_levels



Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.

 

Got stubborn belly fat no diet seems to shed?

 

SHAPE Testimonial

I can tell you right now 3 simple reasons why that is:


1. STOP UNDEREATING   🍽️

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  •  The "calories in calories out" mentality that so many of us have adopted over a lifetime of bad dieting advice is just WRONG!

  • STOP focusing on a calorie deficit and start focusing on the quality of the food you eat!


2. GET MORE SLEEP 💤😴   💤😴

 When you're not getting enough quality sleep, your metabolism slows down. It also affects your hormones.


✔️ Ghrelin (hunger hormone) increases when you don't get enough sleep.

✔️ Leptin ("I’m full" hormone so you know when to STOP eating) decreases. This is a recipe for weight gain.

✔️  And a big one, Cortisol, (the fat-storing hormone), will be thrown off by not getting enough sleep.


Hormones don't operate in a vacuum, they are all related, like a symphony. So when one is off, they're all off.


3. BE PATIENT 😌👌😎

  • This may seem unimportant, but remember, reducing belly fat is a whole journey!

  • Belly fat is oftentimes the last thing to go. It can be a big source of insecurity for women.

  • But I will tell you, you are your own worst critic, so be kind to yourself and give yourself some grace. So, be consistent and just start!


Sounds super simple right? (Now that you know!) Fact is, understanding how your body works as you age and with shifts in hormones doesn’t have to be complicated! Once you know the little things that can make the difference in sustainable weight loss the process becomes easy! ✨  


That doesn’t mean weight loss isn’t a tough journey but it is my goal to teach you how to make the journey a little simpler so you can make it sustainable!  


So if you’re interested in gaining the tools needed to transform your mind and body to experience true food freedom, sustainable weight loss, and learn how to truly love your body again…


YOU + ME = SHAPE ReClaimed. Hey there! I'm a SHAPE practitioner, and I'm all about restoring your health from the inside out. My mission is to help you feel your absolute best by tackling inflammation, strengthening your immune function, detoxifying your body, and shedding toxic weight as a wonderful side effect.

You see, at SHAPE, we firmly believe in the power of food as medicine. I'll be right there with you, guiding you through the process of transforming your relationship with food and embracing a healthier lifestyle. It's the key to unlocking long-term benefits from our program. First, we start by eliminating inflammatory foods during our Cleanse Phase, and then we gradually reintroduce foods to identify what's causing those pesky inflammatory symptoms and weight gain.


Gwen Krehbiel, Owner & CNHP

I'm here to support you every step of the way on your journey to better health. So, if you're ready to feel revitalized, let's team up and get you started on the path to a healthier, happier you.


Hope to connect with you soon! ❤️


To your thriving health,
Gwen Krehbiel
Certified Natural Health Professional
Certified SHAPE ReClaimed Practitioner
Certified Facial Analysis Practitioner
Certified ZYTO Practitioner

located inside Pure Serenity Wellness Center

202 2nd St. East, Hastings, Minnesota, 55033


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Great reminder. Checking your glucose to see how foods and beverages are affecting you is so critical to your health.

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