by Dr. Sarah Anne Rothman, ND

Dr. Sarah Anne Rothman

Aug. 1, 2010 — Are you tired all the time? Do you feel foggy-headed after you eat? Do you have difficulty concentrating, making a decision or remembering where you put your keys? Do you fall asleep on the couch after dinner?

Are you hungry an hour after you eat breakfast? Do you get angry, irritable and annoyed if you go more than a few hours without eating? Do you feel faint, nauseous or a sense of urgency when you need to eat? Make mountains out of molehills?

Are you experiencing dizzy spells or chronic low-grade headaches? How is your skin? Are you thirsty all the time and have to urinate frequently? Do you experience muscle twitching, shakiness or tremors? Do your symptoms go away after you eat? Do you crave carbohydrates and sweets? Do you eat healthy and exercise but still have trouble losing weight?

If you nod your head and smile to several of these questions, you may need to work on balancing your blood sugar. Most people with blood sugar imbalances don’t know it, and 25 percent of all diabetics are diagnosed accidentally during routine blood work. Blood sugar imbalances may lead to diabetes — and may also lead to hypoglycemia, hypothyroidism, insulin resistance, obesity, infertility and other detrimental effects on your health.

So what does it mean when your blood sugar is out of whack? Normally, when you eat carbohydrates your body breaks them down into sugar, which is why sometimes after a carbohydrate-dense snack you get a sugar high. Insulin is a hormone that our pancreas produces to help bring blood sugar into the cells to be used for metabolism and energy. The following is a list of a few common disorders associated with blood sugar imbalances:

Avocados with blood sugar modulating properties. Photo: Dr. Rothman.

• Type 1 diabetes: In type 1 diabetes there is a failure of the pancreas to produce enough insulin. This leads to excess sugar in the blood and not enough sugar in the cells. This is why most type 1 diabetics need insulin therapy.

• Type 2 diabetes: This form of diabetes can be due to a deficiency of insulin secretion, insulin action — when insulin can’t do its job properly — or a combination of the two.

• Hyperinsulinemia and insulin resistance: This is when our cells stop taking in insulin due to insulin resistance, which causes the pancreas to produce excess insulin to compensate.

• Hypoglycemia: Hypoglycemia is when blood sugar drops below normal and causes symptoms such as sweating, palpitations, nausea, weakness and irritability, which improve with eating.

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There are several diagnostic tests available to assess your blood sugar control and insulin function. It is important to work with your doctor or health care provider if you suspect you have a blood sugar disorder as both hyperglycemia and hypoglycemia can be dangerous and have serious complications. However, there are several things you can do in your life to help keep your blood sugar in check and to help prevent blood sugar disorders in the future.

Here are 10 dietary and lifestyle suggestions for healthy blood sugar:

1. Get your green veggies. Try to eat a serving of green vegetables with at least two meals a day. Also, increase your intake of onions and garlic; they contain sulfur compounds, which help balance blood sugar and prevent cardiovascular disease.

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2. Limit your servings of sweet and starchy fruits and vegetables. Although eating a variety of colorful fruits and vegetables is key in a healthy diet, be careful when it comes to

super-sweet and starchy ones. Veggies like potatoes, yams, sweet potatoes, corn and carrots are dense in nutrients important for a well-balanced diet, but are also high in natural sugars — so stick to one to two servings of these a day. Certain fruits such as bananas and dried fruits should also be eaten in

moderation, because they can also cause blood sugars to spike and then crash. The friendliest fruits for blood sugar balance are plums, apples and berries — strawberries, blackberries, blueberries, raspberries, mulberries and more.

3. Remember protein, protein, protein. Try to have protein with each meal, especially at breakfast. Eating protein with every meal and snack helps slow down the release of sugar into the blood stream. This helps us become full faster and for longer and also helps build lean muscle mass, which burns fat. Try adding protein powders to smoothies, and focusing on adding more protein to your diet,

4. Fiber is fabulous. Water-soluble fibers slow down digestion and absorption of carbohydrates, help balance blood sugar and increase insulin sensitivity. Enjoy plenty of water-soluble fiber foods: oats, oat bran, nuts, seeds, beans — kidney, lima, navy, lentils — peas, oranges, apples, pears, blueberries, strawberries, carrots, psyllium husk and barley. Choose carbs wisely — go for brown rice, whole grain crackers, wheat bran, oat bran, spelt, whole-wheat or sprouted-wheat bread, rye bread and rye crisps. Avoid processed and refined white flours, because nutrients and minerals are destroyed in the refining process. Also avoid bagels, pastries, baguettes and puffed rice — rice cakes and rice crisps are high-glycemic-index foods.

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5. Eat before and after exercise. Exercise is absolutely necessary in blood sugar and insulin control. Make sure to eat a combination of complex carbohydrates and proteins before and within 45 minutes after exercise. Sip on a low-sugar electrolyte drink during exercise if the intensity is high, or if you are exercising for more than one hour.

6. Time your meals. Skipping breakfast or eating late at night can be detrimental to blood sugar control. Eating breakfast tells your metabolism to start working — to start burning glucose and to stop producing and storing it. Eating close to bedtime can raise your blood sugar and insulin levels and decrease your body’s fat-burning abilities. If you get hungry after dinner, stick to a light, protein-rich snack. Eat protein-rich whole foods frequently — every three to four hours throughout the day — to maximize your metabolic rate, thyroid function and blood sugar control.

7. Steer clear of artificial sweeteners. These can cause you to overeat and crave more carbohydrates, which can cause blood sugar roller coasters. They can lead to overeating and weight gain and have been shown to worsen insulin resistance. These foods are often full of chemicals that can have a profound effect on your liver and hormone production — both which play an enormous role in blood sugar balance.

8. Drink smart. Most fruit juices and café drinks should be limited as they are super high in sugar. Alcohol — especially mixed drinks and white wine — can add empty calories to your diet and can cause an insulin spike and hypoglycemia. When you do drink, choose low-sugar, high-antioxidant-content drinks such as green vegetable juices, dark beer and red wines. Recent studies have actually shown that small amounts of low-sugar alcoholic drinks may actually be beneficial for insulin control. Remember, moderation is key.

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9. Get natural support. There is a wide array of herbs and nutrient-based supplements that can help with blood sugar balance through various modes of actions. Some support our cell receptors so that they are more sensitive to insulin, some help decrease carbohydrate cravings, some give our pancreatic cells an extra little push to produce more insulin, some help with glucose metabolism in the liver and some simply help balance the blood sugar by bringing it down if it is too high or bringing it up if it is too low. Talk to your naturopathic doctor about which supplements and herbs would be appropriate for you.

10. Learn about blood sugar balancing foods. There are certain foods that have powerful blood sugar modulating properties. These include avocados, blueberries, broccoli, cinnamon, garlic, chard, watercress, horseradish, almonds, walnuts, fenugreek seeds, fermented foods, onions, eggs and bonito fish flakes. All of these foods are incredible for blood sugar balancing and should be eaten in abundance.

Dr. Sarah Anne Rothman is a naturopathic doctor serving the Coastside community and the Bay Area. Please contact her for more information or for a free 10-minute consultation at 650-380-0089 or by e-mail at drsarah@pacificanaturopath.com. Visit her website at www.pacifica naturopath.com.

The content of this article is for informational purposes only. Please consult with your health care practitioner before taking any natural supplements or health care advice.