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Sugar freedom, seize control of your blood sugar

Published 11:27 PDT, Fri October 13, 2023

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Rika Mansingh is a registered dietitian, clinical consultant of media, certified meditation and NLP master practitioner, hypnotherapist, philanthropist, podcaster and a best-selling author. The Richmond Sentinel sat down with Rika in a filmed interview and the following article is a summary of that discussion on ‘sugar’. Healthy eating has continued to be a concern for people of all ages and that’s why the Richmond Sentinel is running this series on health and wellness.

In the realm of healthcare, I frequently encounter patients who are unaware of the remarkable possibility of reversing Type 2 Diabetes. Controlling your blood sugars through diet is a journey well worth embarking on. By making mindful dietary choices and grasping the concept of the glycemic index one can control energy levels, appetite, cravings, mood and potentially reverse Type 2 Diabetes. Type 2 Diabetes often stems from excess weight, making it challenging to manage blood sugars. Understanding the connection between weight, insulin (a hormone secreted by the pancreas to control blood sugars) and blood sugar control is pivotal to reversing Type 2 Diabetes and attaining a healthier, medication-free life.

• The significance of weight in Type 2 Diabetes:

When we eat a high carbohydrate meal, our blood sugar levels rise, prompting the release of insulin to regulate them. However, in overweight individuals, the body’s insulin response may become insufficient or ineffective, resulting in elevated blood sugar levels. The good news is that as individuals shed excess weight, exercise, and manage their diet, insulin begins to work more effectively, leading to better blood sugar control. Many people can achieve normal blood sugar levels, reduce their reliance on medication and sometimes eliminate medication completely.

• Dietary choices matter:

One crucial aspect of managing Type 2 Diabetes is making informed dietary choices. While it’s tempting to turn to sweeteners like honey or artificial sweeteners, it’s essential to be cautious. Honey, though natural, can elevate blood sugar levels due to its fructose and glucose content. The bittersweet truth about artificial sweeteners such as aspartame, saccharin, and sucralose are that they can disrupt gut bacteria, affecting digestion, metabolism, mood and cognition. Instead, opt for natural sweeteners like Stevia, flavor with cinnamon or surrender the sweetness completely by adding turmeric or ginger to your tea.

Fruit-packed smoothies can be nutritious but are often high in natural sugars so best to be mindful of your fruit portions. To keep blood sugars in check, choose fruit with fiber such as apples and berries, consider adding more green leafy vegetables to your smoothies and a protein source such as Greek yogurt or a protein powder. Beware of sugary fruit juices and alcohol’s effects on blood sugar. Dilute fruit juices with water or opt for sugar-free alternatives. When consuming alcohol, pair it with high-fiber snacks to maintain stable blood sugar levels. Additionally, stay hydrated with water and replenish B vitamins, as alcohol depletes them and can alter mood and memory.

• Navigating the glycemic index:

Understanding the glycemic index (GI) of foods can be a game-changer for managing blood sugar levels. The GI of a food measures how rapidly a food boosts blood sugars after consuming it. High GI foods such as white bread, white rice, pasta, potato, corn and french fries, cause rapid sugar spikes and subsequent crashes in blood sugars, leading to mood swings, energy fluctuations, and increased cravings. On the other hand, low GI foods such as whole grains, legumes, brown and wild rice, sweet potato are digested slowly, providing sustained energy and more stable blood sugar levels. Not all bread is detrimental. Multigrain, sprouted grain, and whole grain breads with ample fiber content can serve as healthier alternatives to refined white bread. Having smaller meals and combining carbohydrates with fiber and protein can further enhance blood sugar control.

The journey towards optimal health and blood sugar management is an ongoing process that thrives on the diverse, moderate, and balanced choices we make each day. The power to seize control of your blood sugars and transform your life for the better rests in your hands, and it all starts with the choices you make today. Nutrition intervention by a registered dietitian can lead to enhanced food choices, positive alterations in eating habits, decreased nutrition-related side effects of medications, improved cognition and enhanced well-being. To watch the entire interview on video go to
richmondsentinel.ca/videos

Contact Rika Mansingh: rikadiet4wellness.com and info@rikadiet4wellness.com

Charts provided by Rika Mansingh

Utilizing the glycemic index as your guide, opt for the intelligent choice of transitioning from high GI to low GI options.