Normal Range
Blood Sugar Levels

Having a normal blood sugar reading is essential if you want to lose weight fast!

Most people aren't aware how important it is to maintain normal range blood sugar levels. Having a normal blood sugar reading is imperative in helping you lose weight (fat), boost energy and improve your overall health and well being.

In this article I will explain how you can easily achieve an acceptable blood glucose level at all times and therefore maximise your weight loss efforts.

Since glucose (or glycogen) is the only form of carbohydrate used by the body, generally speaking, foods that contain the monosaccharides (single sugar molecules), fructose or galactose, make it easier to maintain normal range blood sugar levels and prevent it from fluctuationg up and down.

This is because fructose and galactose must be converted into glucose in the liver before they may pass into the bloodstream and be used by the body. This process is quite complex and results in a slow release of glucose into the bloodstream when foods containing these carbohydrates are consumed.

A slow release of glucose into the bloodstream means it is easier to maintain normal range blood sugar levels.

This is in direct contrast to the consumption of glucose-containing foods, including most complex carbohydrates. Since glucose doesn’t require any structural alteration, as soon as it goes to the liver from the digestive tract, it is sent straight out into the bloodstream (unless it is stored in the liver itself).

Even if some complex carbohydrates are consumed, the enzymes in the digestive tract quickly break the bonds between the glucose molecules allowing fast absorption and therefore a sudden rise in blood glucose. [NOTE: The structure of the glucose chains in the food can have an impact on being able to maintain normal range blood sugar levels though]

Carbohydrate Sources and the Glycemic Index

It was previously thought (and to a large extent still is), that simple carbohydrates (foods that contain mono- or disaccharides a.k.a. sugars) are absorbed and utilised quickly and that complex carbohydrates (foods that contain starch) are absorbed and utilised slowly.

This belief originated from the fact that simple carbohydrates are individual molecules or two molecules bonded together whilst complex carbohydrates are made up of many molecules bonded together.

However, in 1981 Dr David Jenkins (a professor at the University of Toronto) found that this was not actually true. At the time, Dr Jenkins was examining the best foods for diabetics and from his research he discovered that certain complex carbohydrates, like potatoes, were making it difficult to maintain normal range blood sugar levels, whilst some simple carbohydrates, like certain fruits, were being digested and utilised slowly, which made it easier to maintain normal range blood sugar levels.

Since many carbohydrate-containing foods weren’t acting as expected, the Glycemic Index (GI) was devised. The GI indicates how rapidly a food increases the blood sugar level.

If a food causes a rapid rise in blood glucose, then it is referred to as a high glycemic index food and is given a value between 70 and 100 depending on how rapidly the blood glucose level increases.

Glucose (GI of 100) is the standard and all other carbohydrate-containing foods are compared to it.

If a carbohydrate-containing food causes a moderate or slow increase in blood glucose, then it is given a number that corresponds to the rate (moderate GI: 50-69 and low GI: less than 50).

Studies show that absorption rates of carbohydrates directly affect the fat-storing enzyme, fatty acid synthase (FAS) as well as ‘lipogenesis’ (fat production) in the body. High-glycemic index carbohydrates have been implicated in increasing the levels of FAS in the body as well as increasing lipogenesis.

A slow passage of glucose into the bloodstream means that it is easier to maintain normal range blood sugar levels, and in turn, keep insulin to a minimum. This situation is ideal for weight loss. As a result, it is obvious that low glycemic index carbohydrates should be emphasised in the diet.

However, a number of factors affect the glycemic index (the absorption and utilisation rate) of a carbohydrate-containing food. They are the following:

• Carbohydrate intake and activity

• Its chemical composition (Is it composed of glucose, fructose or galactose molecules?)

• The structure of the glucose chain in the food

• The amount of fibre (particularly soluble fibre), protein or fat is contains

• How the food is cooked/ prepared

Carbohydrate Composition

Since they promote the production of insulin, the carbohydrate in them has a greater likelihood of being converted into body fat. As well as making it harder to maintain normal range blood sugar levels.

The structure of the glucose chain in the food

Fibre and protein

For example, an apple has a much lower glycemic index than apple juice simply because there is fibre in the apple and the apple juice has had its fibre component removed. Fibre has a tendency to ‘dilute’ the carbohydrate, which slows absorption. Protein may have a similar ‘diluting’ effect on carbohydrate.

Fat

Good examples of this are chocolate and ice-cream. Both of these foods contain a considerable amount of fat along with carbohydrate and both have relatively low glycemic indexes.

However, this certainly doesn’t mean you should increase your intake of these foods because both are very ‘calorie dense’ due to the large amounts of fat and sugar contained in them. They are good examples, however, of how fat slows down the absorption, and therefore the utilisation rate of carbohydrate.

This means that fibre, protein and fat can assist you in your efforts to maintain normal range blood sugar levels.

Cooking/ preparation

Similarly, preparation may also affect a carbohydrate-containing food’s absorption rate. For example, mashed potatoes are absorbed faster into the bloodstream than whole potatoes. On the other hand, adding vinegar (acetic acid) to a food lowers its GI.

Now before you start thinking that your days of eating bread and potatoes are over, consider the fact that carbohydrate-rich foods with fibre, protein and/ or fat already in them are low on the glycemic index. Therefore, the glycemic index of high glycemic index carbohydrates may be lowered if fibre, protein or fat is added to a meal with them.

Therefore, if you add vegetables or salad (high fibre foods), meat (protein), oil (fat) or oil-containing foods (nuts, seeds or avocado) to the foods containing carbohydrate, the rate of absorption of the carbohydrate will be slowed down, maintaining normal range blood sugar levels and therfore, limiting insulin secretion and in turn, fat storage.

So there is no problem in having high glycemic index ‘starchy’ carbs as long as you slow down their absorption rate by adding lots of fibrous (containing fibre) vegetables or salad, protein or fat (preferably only the essential fatty acids) to the meal.

Remember though, it isn’t just the rate of glucose entering the bloodstream that dictates how much will be converted into body fat but also the amount of carbohydrate consumed.

Even if you have a slow influx of carbohydrate into the bloodstream by consuming low-glycemic index carbohydrates or high glycemic index carbohydrates with fibre, protein or fat, a large amount of carbohydrate in a meal will still need to be stored in the body and if the glycogen stores in the muscles and liver are full, then the only other storage site is in the adipocytes (fat cells).

If you choose to emphasise low-glycemic index carbohydrate in your diet, then fine. However, don’t neglect eating a small amount of high-glycemic index carbohydrates as well. Some high GI carbohydrates provide your body with many essential nutrients.

Emphasise low-density carbohydrates

In addition, they contain both soluble and insoluble fibre, which have enormous benefits for us and also ensure these foods are generally low on the glycemic index (but not always).

The low-density carbohydrates are natural, water-rich foods, ideally suited to the human physiology. They fill us up and help us feel satisfied despite consuming fewer calories. They also contain natural digestive enzymes, which assist our body in the digestive process.

By ensuring we consume a huge bowl of salad or fibrous vegetables every day we will assist our weight loss efforts by helping to maintain normal range blood sugar levels as well as improving our health at the same time.

Minimise insulin production

Insulin has the following negative effects: it increases the conversion and storage of both carbohydrate and dietary fat as body fat; it suppresses fat mobilisation from the fat stores in the body; and it increases appetite. In more detail, these negative effects of insulin are as follows:

Increases the conversion and storage of carbohydrate as body fat
Insulin promotes the uptake of glucose from the bloodstream into the adipocytes (fat cells), where it is converted into body fat and stored in the cells.

Increases the storage of dietary fat as body fat
Insulin promotes the uptake of fat from the bloodstream into the adipocytes, where it is stored as body fat.

Suppresses fat mobilisation and utilisation
Not only does insulin increase the storage of fat in the fat cells, but it also stops the fat cells from releasing fat into the bloodstream where it can be used for fuel.

Increases appetite
Since insulin is a storage hormone that acts to lower blood glucose, there is a corresponding drop in blood glucose following the uptake of glucose by the body cells (mainly liver, muscle and fat cells). This is called ‘hypoglycaemia’ (low blood glucose) and results in an increased appetite.

Eat less grain-based complex carbohydrates and more fruits and vegetables

We are now eating more carbohydrates from refined and processed sources like flour-based products (pastas, breads, biscuits, cakes), cereals, white rice, sugar, etc. compared with more natural sources like fruits, vegetables and whole grains that were the primary sources of carbohydrate prior to that time.

This has made it very difficult to maintain normal range blood sugar levels.

Since 99.99% of our genetic makeup was formed before agriculture, our bodies still function as ‘hunter-gatherers’, designed to eat foods like, lean meats, fruits, vegetables, nuts, seeds and whole grains (not processed grains).

Our bodies have not yet adapted to our ‘new’ (relative to the process of evolution) eating habits with high intakes of processed grain-based complex carbohydrates and it probably won’t for several million years!

Furthermore, the promotion of high-density carbohydrate-based foods as being healthy and effective in losing weight has certainly been one of the major contributing factors (along with an increased fat intake and a lack of exercise) to the ever-increasing levels of obesity and disease that we are currently experiencing; and it has resulted from ‘commercial interests’.

Let’s face it, large, multi-national companies can’t make money selling fruits and vegetables! Just consider the standard food pyramid designed by the United States Department of Agriculture (USDA) and promoted by various ‘health’ organisations and university-trained nutritionists and dieticians. The base, which is the largest part of the pyramid, consists of complex carbohydrates from processed or packaged sources.

The Australian Guide to Healthy Eating uses a ‘plate’ or ‘pie’ format with the largest portion coming from processed or packaged carbohydrates as well.

Both of these recommendations make it almost impossible to maintain normal range blood sugar levels and therefore lose weight.

I wonder why processed carbohydrates are recommended more than nature’s own fruit and vegetables? Do the companies making these packaged and processed foods ‘sponsor’ ‘health’ organisations? Do they provide grants for university studies? If the USDA has designed the standard food pyramid, where do their interests lie- in supporting our health or in supporting the food industry and the economy? These issues and many more are discussed in Dr. Walter Willett’s fantastic book, Eat, Drink and Be Healthy.

Carbohydrate intake and activity

Therefore, even if they consume a small amount of carbohydrate above what their body requires to maintain normal range blood sugar levels, it will be converted into fat!

Your own daily requirement of carbohydrate is dependent on your metabolic rate and your daily activity levels. If you have a fast metabolic rate you can get away with eating excess carbohydrate but people with unusually fast metabolic rates are very rare indeed. If however, you fall into the categories of a normal metabolism or even a slow metabolism, then it is essential to carefully monitor your carbohydrate intake so you can maintain normal range blood sugar levels.

I believe consuming more fruits and vegetables and far less complex carbohydrate from breads, cereals, pasta, rice, etc. is much better for weight loss and general health. It is simply the way our body has been designed!

This doesn't mean you have to cut them out altogether, it just means you need to reduce your intake of the refined carbohydrates significantly so you can then maintain normal range blood sugar levels.

I have personally monitored the body fat levels of people who have made this minor change in their diet and the results have been phenomenal in every case. By making this one change, you will immediately shift your body from being a ‘fat-storer’ to being a ‘fat-burner’!

I guarantee that you will be absolutely amazed at how quickly you will lose weight by making this minor shift in your dietary habits.

A good rule to follow if you want to maintain normal range blood sugar levels and lose weight is to consume 2 grams of carbohydrate per kilogram of bodyweight per day.

Therefore, if you are 70 kg you should aim to have approximately 140 grams of carbohydrates per day. Spread over 5 meals this equates to 28 grams of carbohydrate per meal.

For these reasons, to promote fat-burning in our body and therefore lose weight, it is imperative that we maintain normal range blood sugar levels at all times and try to minimise the amount of insulin being secreted by the pancreas.

In summary, it is possible to maintain normal range blood sugar levels by:

• Emphasising low GI carbohydrates in our diet

• Slowing the release of high GI carbohydrates into our bloodstream

• Emphasising low-density carbohydrates in our diet

• Moderating our carbohydrate intake during each meal

• Eating less grain-based complex carbohydrates and more fruits and vegetables

Also, if you're interested in discovering dozens of additional weight loss principles, get a copy of my book, Look Good Feel Great!

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