People who consume an abundance of fresh fruits
and vegetables, as well as other whole, natural, unprocessed plant
foods, tend to have much better blood sugar control than those who
consume more processed foods and high fat animal foods.
When our blood sugar level becomes too high
overall, we begin to set the stage for many disease processes.
These problems are primarily related to two factors. The first is
the blood sugar itself, known as glucose, and the other is from
high levels of the hormone insulin, which the body produces and
releases into the bloodstream in response to high blood glucose
levels. When glucose is in our bloodstream, it interacts with
various protein structures, such as those lining our artery walls.
These structures become “cross-linked,” or “glycated” as a result,
causing them to become stiffer and less flexible than they were
previously. As a result of this decreased flexibility, the
arteries now do not function as optimally as they are designed to.
When our artery walls become stiffer and less flexible, this is
thought by many to be a contributing factor to high blood
pressure. When the protein structures of our skin (collagen)
become cross-linked, we are more likely to develop wrinkles and
stiffer skin. And so it goes with many other structures of our
body. When the structure changes, so therefore does the function.
When we have high levels of glucose in the
bloodstream, our pancreas releases insulin, whose job is to escort
the glucose from the bloodstream into the cells. All else being
equal, the higher the blood sugar level, the more insulin the body
needs to keep the blood sugar at appropriate low levels. Insulin
has other effects in the body as well, such as telling the body to
make and store fat, and damaging blood vessel walls. As you can
now see, we do not want our glucose and/or insulin levels to get
too high in the bloodstream.
Fresh fruits and vegetables, and other whole,
natural, unprocessed plant foods, have two especially important
characteristics that keep our glucose and insulin levels
appropriately low. These foods contain and abundance of dietary
fiber. Fiber helps the carbohydrates in our food be released more
gradually into the bloodstream. This helps our glucose levels stay
lower so the pancreas does not have to produce as much insulin.
Whole, natural, unprocessed plant foods are also, in general, very
low in fat. An excess of fat, especially saturated and trans fats,
as founds in high fat animal products and processed foods, are
major contributors to what is known as insulin resistance. This
means that when the body releases insulin into the bloodstream,
glucose is not as readily escorted into the cells. Hence the cells
are resistant to the effects of insulin. The result is that it
takes a greater amount of insulin to “get the job done.” The
overall level of insulin in our blood rises, and we start to have
the problems of excess insulin mentioned previously.
The high fiber, low fat characteristics of whole
natural unprocessed plant foods means they are also low in caloric
density, which helps us keep our body fat at appropriately low
levels. Excess body fat is another major contributor to insulin
resistance. We can now see that once we start to become insulin
resistant, we have higher insulin levels in the blood, which
directs our body to make and store fat. This increasing body fat
causes even more insulin resistance, and we have an unhealthy
cycle developing. High fat, low fiber foods are huge contributors
to this unhealthy cycle.
For more information, or to schedule a nutrition consultation,
please call
Dr. Rick Dina, D.C. at Vitality Health Center of Marin at
415-472-7070.
www.vitalityhealthcenter.com
For upcoming Community Education Health Classes with Dr. Rick,
please visit
www.marinlearn.com.
Health is Your Greatest Wealth!!
