Health Center

Blood Sugar

How much do you know about insulin sensitivity and its critical connection to your health? The fact is, insulin is a powerful hormone that plays a key role in normal blood sugar, weight management, and other important health factors. And you want to do everything you can to ensure that you are insulin sensitive.

In simple terms, when you’re more insulin sensitive, your body does a better job of shuttling glucose (blood sugar) into your cells, where it’s used for energy. Glucose comes primarily from carbohydrates, the sugars and starches you eat. Once the glucose is in your blood, insulin carries it to your cells. And when your cells "open their doors," letting this energy-producing fuel in, this means your cells are sensitive.

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Here are my four easy steps for normal blood sugar

• Eat only healthful fats: The diet we follow at the Whitaker Wellness Institute steers clear of saturated and processed fats and contains judicious amounts of olive oil, as well as omega-3 fats, which help to promote insulin sensitivity and help support normal blood sugar. These fats are found in salmon, flaxseed, tuna, and sardines.
  
  
• Eat a moderate amount of protein: Protein stimulates the release of glucagon, a hormone that mobilizes fat stores into energy. It’s important to include moderate amounts of low-fat protein at every meal.
  
  
• Eat the right type of carbohydrates: Some carbohydrates are quickly broken down into glucose, enter the bloodstream rapidly, and cause a rapid rise in blood glucose, accompanied by a rise in insulin. Others, like vegetables, legumes, and most fruits, release their sugars into the bloodstream more slowly, to promote normal blood sugar.
  
  
• Exercise: Both aerobic exercise and strength training help to increase insulin sensitivity.

Diet

Since the 1930s, numerous studies have shown that a high-fiber diet can help you maintain normal blood sugar levels, which is why I recommend that you make plant foods the mainstay of your meals.

More diet recommendations.

Exercise

Exercise not only helps maintain normal blood sugar levels at the time you’re active, it also increases your body’s overall sensitivity to insulin. Exercise also stimulates weight loss, which is highly beneficial.

More exercise recommendations.

Nutrients

While diet and exercise are critical to maintaining normal blood sugar, nutritional supplements can also play a powerful role. There are several nutrients that can help regulate your blood sugar levels, as well as fortify and protect cells and organs that are dependent on normal blood sugar regularity.

More nutrient recommendations.