YOUR KETO KITCHEN
Functional nutritionist and author of Hungry Woman, Pauline Cox MSc, shares how ketogenic foods can reduce your risk of type 2 diabetes.
WHY IS BALANCING your blood sugar so important? It’s because science has found links between imbalanced blood sugar and the risk of chronic illness, particularly increasing your risk of developing type 2 diabetes and Alzheimer’s disease. When you eat food, your blood sugar levels increase. How much of a rise you have depends on your personal glucose tolerance as well as the sugar content of the food you are eating. As sugar levels in the blood rise, insulin is produced by the pancreas. Insulin is an essential hormone, which transports sugar from the blood into the cells of your body. Insulin unlocks the door of the cells to allow sugar to be used as energy by your body. The more sugar you have in your blood, the more insulin your body has to produce to shift blood sugars into your cells.
When there is too much sugar in the blood, cells become resistant to insulin demands to take in the sugar. This causes blood sugar and insulin levels to rise. The result is excess sugar being converted into fat and stored in your belly and liver. Rising insulin levels also prevents you from losing weight – resulting in stubborn weight gain! This rise in insulin and excess sugar increases your risk of eventually developing type 2 diabetes. Also, insulin resistance prolongs and worsens the symptoms of perimenopause and menopause. Even more reason to optimise blood sugar control and support metabolic health.
Signs of poor blood sugar control and insulin resistance are:
● Weight gain and resistance to weight loss.
● Excessive hunger and cravings.
● Low energy.
● High blood pressure.
● High triglycerides (fats such as butter stored in the blood to be used later as energy).
FOUR STEPS TO BETTER BLOOD SUGAR BALANCE
Try Pauline’s easy steps for optimum wellbeing.
1BE CONSCIOUS OF YOUR CARBS. Lowering your carbohydrate intake allows your body to take advantage of its natural ability to burn fat. But lowering carbs doesn’t mean no carbs! It means becoming conscious of your carbs. Limit your intake of sweets, fruit juices, pastries, pasta and breads, and choose low-carb alternatives, such as the stir-fried cauli rice recipe, right. If the thought of ditching bread is too much, there are many delicious, low-carb options packed with gut-boosting fibre that taste just like the real deal. Find a wide selection at low-carb specialist Sow & Arrow (sowandarrow.com).
2 PRIORITISE YOUR PROTEIN. Protein provides building
