Blood Sugar Levels Effects Laparoscopy

I often hear people mention they get light headed after skipping breakfast or after having had just a sugary snack for breakfast, or that they are so hungry in the late afternoon -before any sign of a dinner – that they will reach for the nearest remedy of a sugary chocolate bar which then causes the blood sugar cycle – displayed below- to start veering out of control again.

Blood sugar balancing is just that, balancing our blood sugar levels to keep them steady, without the extreme peaks and troughs that many of us experience along with the resultant negative and uncomfortable side effects that accompany that bumpy cycle.

Symptoms of imbalanced blood sugar include tiredness/lack of energy, mood swings and irritability,  poor concentration, headaches, dizziness, weight gain.   Sound familiar? And that doesn’t include all of them…

Over time, continued erratic blood sugar levels will lead to insulin resistance when too much insulin is released – in cases of high blood sugar – and the insulin looses its effectiveness to do its job properly of sending glucose to our cells for much needed energy. The brain’s only food source is glucose and requires a constant supply.   That is why you experience a foggy head feeling often accompanied by crankiness when you haven’t eaten in a while.  The diagram below displays the effects of a yo-yoing blood sugar level.

I currently eat in a way to keep my blood sugars balanced as I don’t like the feeling that comes with low blood sugar  – stomach rumbling, a ‘woozy’ sensation, shakiness,  low concentration and fatigue, grumpiness – need I go on??

This basically evolves around a low GL (glycaemic load) way of eating;  little and often, protein with every meal, healthy snacks substituted for afternoon slump cravings,  watch the overall sugar intake.

However sometimes it is not always possible to eat this way when for instance you are travelling, staying as a guest out of town, changing work schedules and other demands.

I have given some tips below which hopefully will help.

How do I keep my blood sugar levels steady?  Tip Why, how, what? Suggested foods      Always eat breakfast at least within a reasonable hour from waking Oats (porridge), berries, nuts & seeds, scrambled eggs on grilled mushrooms with spelt toast  Eat protein with every meal  It will keep you fuller for longer Lean chicken, red meat, fish, legumes(beans), lentils, eggs , nuts and seeds, tofu.  Eat protein with carbohydrate  Helps slow down the release of sugar from the carbs into the bloodstream Chicken and white bean stew or Ginger garlic beef stir-fry with steamed greens  Graze don’t gorge Or to put it another way eat little and often. Eating too heavy a meal in one sitting will cause blood sugar levels to spike, fasting for too long will cause levels to crash.  Eat more complex carbohydrates  The body will break them down more slowly, sugar is released slower into the bloodstream leading to more sustained energy levels. Brown rice, wholemeal pasta,  buckwheat, quinoa, sweet potato,lentils, oats instead of the ‘white’ products Berries (so many options!), apples, pears all good low GL fruits  Healthy snacks  Keep them too hand if on the go (this means being well prepared, having a well stocked cupboard, carry the smaller fruit, oaty bars, nuts & seeds in a mini tupperware container in one’s handbag/man bag/laptop bag/suitcase) Homemade flapjacks are a  great choice for a low GL type of healthy snack. (will post my favourite recipe for flapjacks to the Recipes section soon) Apple with some almonds or a pear with pumpkin seeds. Small pot of unsweetened yoghurt with piece of fruit eg berries or 2 oatcakes spread with hummus or nut butter. Nut butters available in many supermarkets (definitely in SuperValu) as well as health stores.

• Murray, Michael Dr, Pizzorno, Joseph Dr, Pizzorno Lara (2005) The Encyclopaedia of Healing Foods edn London Piatkus p22
• Worrall Thompson et al (2006) GL Diet made simple edn London Kyle Cathie Ltd