Category Archives: Blood Sugar Regulation

Eat the Yolk!

It amazes me that people still eat egg white omelets.  I guess everyone isn’t yet aware that the low-fat diet didn’t work… and that cholesterol does not actually cause heart disease.  Egg yolks have so much to offer when it comes to health. Starting your day with whole eggs can help regulate blood sugar, so it is more likely that you will make good food choices throughout the day.  In addition, eating eggs anytime of day can help with weight management because eggs are an easy way to get satisfying protein and healthy fats into the diet. Always buy the best eggs you can afford preferably from organic, pastured chickens that do not eat soy (note that most organic eggs are from soy-feed chickens).

1. Egg yolks are a good source of  the essential mineral chromium which helps to maintain proper blood sugar levels, lower body weight, increase lean body mass, reduce triglycerides and cholesterol. (Murray,2005). Eating just two 2 eggs yolks provides nearly 400 mcg of chromium which is double the suggested amount needed per day. (Murray,1996)

2. Whole eggs are an excellent source of Vitamin K which is vital for strong bones and preventing osteoporosis. (Murray,2005)

3. A whole egg only has 65 calories 5.3 grams of fat, only 1.3 grams is saturated. One egg also has 6 grams of protein.(Murray,2005) Saturated fat is good for you but if you think it isn’t maybe this will convince you.

4. A study from the Journal of the American Medical Association found that people who eat four whole eggs per week had lower cholesterol than people who ate just one egg per week. (Murray,2005). Our hormones are made from cholesterol and it is a healing substance. Read more about the powerful benefits of cholesterol here.

5. Eggs yolks are rich in choline which is vital for healthy brain function. Choline has been shown be to be crucial for helping to prevent depression and Alzheimer’s.(Murray,1996) Whole Eggs are a good source of Vitamin B-12 and Folate which work together to protect the brain from degeneration and produce healthy red blood cells. (Murray,2005)

6. People who ate eggs rich in choline have 20% lower levels of inflammation than those who do not get enough choline. (,2010)

7. In a study of obese people lasting 8 weeks whole egg eaters lost double the weight of people who ate bagels for breakfast. They also lost 80% more inches and had more reported having more energy. (,2010)

8. Eggs rich in choline are important for heart health because choline regulates homocysteine which in excess can damage blood vessels. (,2010)

9. In another study children who ate eggs everyday for two months improved their LDL particle size which reduces their risk of heart disease. (,2010)

10. Egg yolks are a good source of Vitamin D and selenium  both of which can help prevent breast and colon cancer. (Murray,1996)

Natural Sugar Blockers

Did you know you can slow the absorption of sugar just by using the natural power of food? Believe it or not, this doesn’t involve any extreme or gimmicky diets, just some basic tips of what to eat and when to eat it. Here are 7 sugar-blocking tips:

  1. Eat a fatty snack up to 30 minutes before a meal. A teaspoon of nuts or seeds will trigger the pyloric valve between your stomach and small intestine. This valve regulates the flow of food to help slow down digestion. This helps you reduce sugar spikes and keeps you feeling fuller longer.
  2. Begin a meal with a salad. The soluble fiber in plants, beans, carrots and even some fruit helps absorb starch and sugar. As soluble fiber passes through your intestines, it expands and traps sugar.  This fiber eventually dissolves, but this slower rate of absorption helps reduce the amount of insulin your body needs to handle it.
  3. Use vinegar on that salad. The high acetic acid content of vinegar helps deactivate amylase, the enzyme that turns starch into sugar, which helps slow down the digestive process. Vinegar also increases the body’s sensitivity to insulin, so your pancreas won’t need to produce as much.
  4. Don’t overcook vegetables. Lightly cooked vegetables take longer to digest, so you’ll feel fuller longer.  Roasted vegetables are a tasty alternative to starchy sides.
  5. Add some protein to your meal, so you won’t need as much insulin to process starches. In fact, a serving of protein eaten with starch “can reduce the subsequent blood sugar surge by 44%.” Eat an egg with your oats in the morning or have a turkey meatball with your favorite gluten-free pasta!
  6. Although not for everyone, a glass of vino with a meal actually temporarily stops your liver’s production of glucose.  This means the blood sugar load of a typical serving of starch can be reduced by up to 25% when accompanied by a glass of wine! Something to keep in mind when ordering a starch-heavy meal at your favorite ristorante.

6 Natural Ways to Balance Blood Sugar

If current nutrition and exercise trends persist, up to 75% of men and 52% of women will have Type II diabetes or prediabetes by 2020, according to researchers at Northwestern University’s Feinberg School of Medicine. Here are 6 ways to help prevent becoming part of that statistic:

  • Hit the gym and boost your lean muscle mass. Do 30 minutes of cardio 5 times a week and incorporate resistance training into your weekly exercise routine.  This can help reduce your insulin resistance.
  • Get at least 7 hours of sleep each night. A University of Chicago study found that people who slept for less than 6 hours each night were at a higher risk of diabetes, especially for those who were genetically predisposed to it.
  • Relax. Listen to calming music, get a massage or meditate to reduce the long term effects of stress, including overworked stress hormones and damaged blood vessels.
  • Eat fish weekly. EPA and DHA in wild salmon or sardines can help improve insulin sensitivity.
  • Don’t forget to get enough of the sunshine vitamin. Scientists note that the people with high levels of vitamin D are less likely to develop type II diabetes. Experts recommend a daily intake of 1,000 to 2,000 IUs per day.
  • Add cinnamon to your oatmeal or tea. Cinnamon may help insulin do its job more effectively in the body.