First, you want to do is go to the local pharmacy and speak with the pharmacist about purchasing the best and most reliable Glucometer.
So, Get a glucometer and then become familiar with how you feel when your glucose levels are out of range. Next you want to download my glycemic index handout. Become familiar with the glycemic index- These charts are not perfect,
but they can give you a better understanding of why you want to avoid certain foods and they are a great place to start when first learning how to manage blood sugar.
If you have never heard of the glycemic index- it is a measure of how quickly how quickly a food containing 25 or 50 grams of carbohydrate raises blood-glucose levels.
Some people call it the “burn” rate—how quickly we burn the fuel from the foods we consume.
Carbohydrates have a very quick burn rate.
They convert very quickly into our bodies, which causes a rapid and high spike in blood sugar. After eating carbohydrates, we become hungry again after less than an hour.
Fat and protein have a slower burn rate. They convert more slowly and gradually and don’t raise blood sugar levels as quickly. They also keep us full longer.
You may remember that we said one in three Americans have a blood sugar problem and most are unaware of it.
So if you have those symptoms we talked about in the first video then please take todays information seriously.
Eating a low glycemic index diet helps in so many ways.
Many patient will report that they no longer feel hungry all the time another words they feel fuller longer, low glycemic diet has been shown to improve cholesterol,
Improves cognitive performance, improves energy can clear up skin if you have skin conditions like acne and most importantly it can correct High blood sugar levels.
It also reduces your risk of many different kinds of disease things like heart disease, cancers, and promotes weight loss for those who are struggling with weight.
So here are 12 Rules/Reminders to follow for Better Blood sugar control when you have Thyroid disease.
Balancing Blood Sugar Rules For Thyroid Disease
- Include fat/protein with every meal: The key here is Every Meal- eggs, fish, meat.
- Eat every three to four hours. I had to remind one of my patients of this today. She was skipping, her mid morning, her midday and her evening snack and then when she was having a snack she was eating fruit. That’s pure sugar even though its natural sugar
- No sweets before bed.
- Avoid fruit juice- for me personally, If I Drink Orange Juice I go into shut down, zombie mode within about 30 minutes. So I too have to follow these rules.
- Avoid caffeine. Caffeine wreaks havoc on your pancreas and adrenal gland and promotes insulin resistance.
- Avoid grains, Avoid dairy, Avoid soy, corn, and yeast. I’ve covered these foods in my Gluten Cross Reactivity video,- but grains are known to be high on the glycemic index chart, they contain lectins, etc
- Eat breakfast within one hour of waking. Fuel your body, even if you don’t feel like eating. You need to reset your metabolism and eating every few hours is the best way to do this.
- When it comes to snacks remember to eat foods that are rich in protein/fat every two to three hours.
- No fasting. Don’t skip meals… EVER!- I know there is a lot of talk about intermittent fasting and Ketogenic diet- I know there are a lot of functional medicine doctors out there recommending these diets- and while they may work for some,
From the research I have done, I just don’t believe that they can be good for the diversity and health of the gut micro biome.
This is super important areas for those with autoimmune diseases and thyroid disease. Maybe with new research this will change- But I rather exercise caution on this.
So what else
#10- Cut out foods with a glycemic index above 55.
#11- Never skip breakfast. It’s easy to do but don’t do- it’s the most important meal of the day-
#12. Always combine carbohydrates with fat or protein. Never exceed a 2:1 ratio of carb to protein.
Some closing thoughts
1- Get a Glucometer
2-Download my Glycemic index handout
3- Check your fasting blood sugar levels when you wake up first thing in the morning, and then for a period of 7-10 days journal what your readings are 1 and 2 hours post meal
4- whatever meal you choose to journal stay with it- also journal how you are feeling- how is your energy, how did you sleep, how is your focus and attention.
5- Remember- If you experience Brain fog, irritability, feel sleepy, or crave sugar after a meal, chances are you just ate too many carbohydrates. Even if they were “good carbs” your system may be so dysregulated that you have a more work to do.
6- lastly many of my patients will notice changes in 4-8 weeks if they are consistent with these 12 tips. If you need help with diet, we can pair you up with one of our Functional Nutritionist and they can help you with meal planning and recipes and coach you through any questions you have about diet.
Well that’s going to wrap up todays video, I hope you enjoyed it. Im Dr Hagmeyer take care.
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