Tips to Support Healthy Blood Sugar

By Tom Fisher RN, BA

According to the American diabetes association:

1. In 2012, 29.1 million Americans, or 9.3% of the population, had diabetes. Approximately 1.25 million American children and adults have type 1 diabetes.
2. Of those 29.1 million, 21.0 million were diagnosed and 8.1 million were undiagnosed.
3. There are 1.4 million Americans that are diagnosed with diabetes every year.
4. In 2012, 86 million Americans age 20 and older had pre-diabetes, a condition in which blood glucose levels are higher than normal, but are not high enough for a diagnosis of diabetes
5. As of 2010, diabetes remains the seventh leading cause of death in the United States, with 69,071 death certificates listing it as the underlying cause of death, and a total of 234,051 death certificates listing diabetes as an underlying or contributing cause of death.

Diabetes (also known as diabetes mellitus) is a chronic condition traditionally marked by high levels of glucose in your blood (high blood sugar).  Type 1 diabetes is also called insulin-dependent diabetes (also known as juvenile-onset diabetes), and type 2 is also known as non-insulin-dependent diabetes (or adult-onset diabetes).  Pre-diabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be classified as full-blown diabetes.  If you have pre-diabetes you are at high risk of developing type 2 diabetes and also are at an increased risk of developing heart disease.

Glucose (blood sugar) is primarily influenced by the hormone insulin.  The job of insulin is to escort glucose out of the bloodstream and into the cells, keeping blood sugar at an appropriate level.  One of the primary roles for insulin is to store the extra energy (glycogen, a starch) for present and future consumption.  When insulin cannot do its job properly, it is not able to escort glucose out of the bloodstream, and the blood sugar levels remain too high.  This is called insulin resistance, and is the main reason why people develop type 2, or adult-onset diabetes.

Each one of our cells has a surrounding membrane that separates the inside of the cell from its outside.  This cell membrane is made largely out of fat.  The receptor for insulin is located within this cell membrane and is influenced by the fats that make up the membrane.  An excess of saturated fats, trans fats, and omega 6 fats, along with a decreased amount of omega 3 fats make major contributions to insulin resistance.  Once again if the cell is resistant to insulin, more glucose remains in the bloodstream, keeping our blood sugar level high.

Leptin is a hormone produced in your fat cells.  One of its primary roles is to regulate your appetite and body weight.  It is called the “satiety hormone,” which in turn tells your body when it has enough food to avoid overeating.  When you become leptin-resistant, it becomes easy for you to rapidly gain weight.

Below are some important tips to maintain insulin sensitivity and to support healthy blood sugar:

Tip #1

Phase out phthalates (Plastic):

• It only takes four days of phthalates for mice to develop insulin resistance at a dose five times lower than FDA “safe” level. (Alonso, EHP 114, 2006)
• Valuable reference resource: (Wei M: “Association of bisphenol A with diabetes and other abnormalities,” J Am Med Assoc. 301:7:720-22, 2009)

Tip #2

Blood-sugar balance:

• Choose foods that hold your blood sugar steady. Balance blood sugar using protein between meals, such as Lifegive chlorella (green algae), green juice, or raw organic nut milk.
• Insulin sensitivity establishes normal thermogenesis (how the body burns calories).
• Helps reduce cravings.

Tip #3

Increase fiber:

• Increase fiber. Good sources of fiber include beans sprouts, jicama, asparagus, Jerusalem artichoke, radishes, onions, and leeks.
• Fiber helps to regulate blood sugar by allowing the carbohydrates in food to be released into the bloodstream more gradually.

Tip #4

Boost leptin:

• Boost your leptin. Leptin is a hormone that helps you control your appetite.
• Leptin also boosts your metabolism.
• Dieting decreases leptin.
• High fat foods interfere with leptin.
• Exercise increases leptin sensitivity with aerobic and anaerobic exercise.

Tip #5

Support metabolism:

• Do not fast. Eat enough calories.  Otherwise, your body’s leptin system is impaired.

Tip #6

Exercise:

• Get enough exercise.
• Exercise improves insulin sensitivity.

Tip #7

Proper sleep:

• Get enough sleep. Proper sleep supports the body’s recovery.

Tip #8

Food support:

Use foods and spice that support healthy blood sugar:

1. Fenugreek sprouts
2. Onions
3. Cinnamon
4. Bean sprouts

Tip #9

Supplement support:

Use supplements that support healthy blood sugar (always consult your medical doctor before starting any supplements):

1. Chlorella
2. Vanadium
3. Chromium
4. Magnesium
5. COQ10
6. Vitamin D
7. EFA’s – Essential fatty acids from plant or algae sources
8. Lipoic Acid

Tip #10

Enzymes:

• Use Lifegive Meltaway – high levels of lipase enzymes clean up triglycerides to allow better sugar uptake.

As a leader in natural health, the Hippocrates Health Institute uses raw and living organic foods to promote optimal nutrition and health.  The foods are packed with enzymes, phyto-nutrients, chlorophyll, oxygen, vitamins, minerals, and assist in alkalizing the body.  This provides the body with an undamaged nutrient repair reservoir.  Raw and living foods, instead of processed foods, along with proper exercise can have a significant impact on inhibiting insulin resistance and lowering blood sugar levels.

Recipes to support healthy blood sugar:

Mediterranean Tabbouleh

For the salad:

4 bunches fresh parsley, chopped

2 bunches cilantro, chopped

½ cup cucumber, chopped

¼ cup red peppers, chopped

¼ cup yellow peppers, chopped

1 cup fenugreek sprouts

1 tbsp. mint, diced

½ cup hemp seeds

½ cup chopped red onion

For the dressing:

¼ cup fresh lemon juice

¼ cup olive oil

½ tsp. cumin seeds

½ tsp. turmeric powder

½ tsp. sea salt

2 cloves garlic, peeled and chopped

• Transfer salad to a large mixing bowl. Mix the ingredients together thoroughly with a spatula or wooden spoon.
• Combine all of the dressing ingredients. Pour over the salad, toss to mix well, and serve.

Almond Milk

2 cups soaked almond nuts

2-3 cups pure water (depending on desired consistency)

• Combine in a blender until smooth
• Strain ingredients through a cheesecloth or nut milk bag.
• Rinse blender
• Add almond milk back in to be flavored

Flavor with cinnamon, stevia, cardamom, and alcohol-free vanilla. Add creaminess by adding flax, pumpkin oil, or coconut pulp.

* Recipes courtesy of Zainab Fisher, a professional chef who specializes in raw and vegan cuisine.

For more information on Chef Zainab’s services, please contact her at:

  Email:   zainab@zeliciouscuisine.com

  Phone: 561-629-0593

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