Our blood sugar or glucose levels should be in the 74-100 range. Glucose enters the bloodstream then to your cells. Our pancreas produces a hormone called insulin, which regulates the metabolism of carbohydrates, fats, and protein. Chronic high glucose levels will create issues with your insulin levels.
Having high levels of blood sugar on a constant basis can damage your blood vessels, leading to atherosclerosis (the hardening of your blood vessels). In time, this can create the perfect environment for heart disease due to the damage of long term elevated glucose. Sugar can increase the risk of stroke or heart attacks due to ischemia, or lack of blood flow to an organ, just as bad as cholesterol and high blood pressure. Besides heart disease and stroke, the narrowing or hardening of blood vessels can also compromise other organs and cause issues such as kidney disease, erectile dysfunction, vision issues, poor circulation, nerve damage, slow wound healing, and a weakened immune system.
You can run around the gym and count calories all day, but what you put into your body DOES matter. Justifying your workout so that you can eat processed foods with high sugar content or artificial ingredients will not work long term. You may feel fine now and slim down but as you age, these issues will catch up to you.
Foods to avoid:
- White potatoes
- White rice
- White bread
- Sugar
- Sports and energy drinks
- Soda
- Yogurt with sugar*
- BBQ sauce*
- Ketchup*
- Marinara sauce*
- Granola*
- Flavored coffees
- Sweet tea
- Protein bars and cereal bars*
- Canned fruit
- Bottled or premade smoothies
- Breakfast cereals*
- Cocktail mixers
*Check the labels! These can still be good as long as they do not have high sugar content.
The best option, low glycemic:
- Green vegetables
- Sugar-free yogurt
- Raw carrots
- Berries
- Kidney beans
- Chickpea
- Lentils
- Nuts
- Sweet potato
- Peas
- Quinoa
- Watermelon
- Artichokes
- Grapefruit
- Peaches
- Oranges
- Grapes
- Plums
- Apples
- Squash
- Broccoli
- Tomatoes
- Corn tortillas
Maple syrup and local honey are great natural sweeteners and substitutes for sugar. Artificial sweeteners and even many natural sweeteners like Stevia are still very processed to the point of losing all natural value. Remember to read the labels and sugar content. We sometimes see products that are marketed as healthy as assume they are okay but are often loaded with sugar.
Every day is a new day. Every hour is a new chance to start over. Many of us mess up and fall off the track, then stay there. Pick yourself back up, and start over. You are worth it. Your future self will thank you.
We are creatures of habit and you will change your habits and lifestyle if you stick to it. Prevent disease and future health issues by eating clean and keeping your body in balance.
