Healthy Fats & Blood Sugar

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Do you know anyone who is diabetic or is constantly checking their blood sugar?  Or maybe you’re even teetering the pre-diabetic range yourself and your doctor has put you on notice?   Or what if neither one of those describes you but these symptoms do:

Energy dips, lack of quality sleep, find it hard to maintain a healthy weight, suffer from brittle nails and hair, dry skin, poor circulation, stubborn belly fat and a host of other issues…you may be riding what I call the ‘blood sugar rollercoaster.’

Unfortunately, diabetic or not, we are all subject to the ‘Blood Sugar Rollercoaster.’  As always, I encourage you to do your own research and speak with your doctor.

If you’re my age you probably remember the ‘Low Fat’ craze and the claim that fat was making us fat…in a nutshell, the fancy-schmancy marketers and food makers decided to strip the fat from food and replace it with chemicals to eliminate fat (an essential macronutrient). Often times, those chemicals are sugar.  What happens when you eat sugar?  You want more.  Then you NEED more to maintain that level of satisfaction.  It’s a nasty cycle.

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While most people now know that HEALTHY FATS are a vital component to a healthy diet, our grocery stores are still filled with ‘low, reduced, free’ fat ‘food’ items.  When I see the buzz words ‘reduced, low or free’ I replace them with these 3 words: chemical shit storm.  Avoid, avoid, avoid.

Here’s the deal, HEALTHY FATS (avocado, hummus, grass-fed beef, nuts, organic poultry, almond, flax and avocado oils to name a few) are essential for our bodies to function properly.  Don’t believe me?  Check out a few of the benefits:

  • Aids in growth and development
  • Nourishes skin, hair, and nails
  • Regulates hormones
  • Helps maintain a steady metabolism
  • Regulates inflammation
  • Cushions & protects organs

One of the biggest benefits of healthy fats is that they help stabilize blood sugar.  Stabilizing blood sugar helps control the rollercoaster, i.e.- energy levels, feelings of satiety, helps to maintain a healthy weight, sleep better and generally FEEL better, which is something we can all benefit from.

If you’re suffering from aforementioned, I encourage you to take a look at the healthy fats you’re consuming (or lacking).  Here’s a quick, balanced breakfast option:

1-2 slices Dave’s Killer Seed Bread (Ezekial or another whole grain, organic brand), 1/2 an avocado (mashed) sprinkled with Nature’s Seasoning and topped with a scrambled egg or egg whites and sliced bell peppers.  SO good and more importantly, nutrient-packed!  I can almost guarantee you will be completely satisfied and maintain a nice steady blood sugar level with this combination of healthy fats/carbs/protein!

A few other healthy fat suggestions:

Full fat cheese with a small serving of nuts, hummus w/sliced bell peppers, carrots or celery, full-fat butter, cooking with avocado, coconut or olive oil and all-natural nut butter with no additives. 

Of course, those are just suggestions and it’s important to find what works best for you.  If this is something you struggle with or are curious about, I encourage you to experiment for yourself.  Test out a variety of healthy fats paired with nutritious sources of protein and carbs.   Do you notice a difference in your energy and satiety levels?  Your time experimenting with different food options is FAR more cost-effective than visiting your doctor for blood work and possible medication that will only mask the real problem, don’t you agree?

Breanne Turner is a Certified Health Coach,  NASM Certified Personal Trainer and NESTA Fitness Nutrition Coach. For more info

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