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+<br>Do you regularly experience food cravings, mood swings, irritability, or fatigue? If so, you may have a blood sugar imbalance. According to the United States Centers for Disease Control and Prevention (CDC) 2020 statistics, 34.2 million Americans have diabetes, out of which 7.2 million are undiagnosed-that’s 21.4% of people with diabetes in the U.S that don’t even know it! When you eat sugars and simple carbohydrates, these foods release glucose into the bloodstream very quickly, spiking your blood sugar. This spike stimulates the pancreas to produce excess insulin, which escorts the sugars out of the bloodstream and into the cells. Over time, when insulin levels are driven up over and over several times a day (due to too much sugar in the blood), the pancreas gets worn out and cells become resistant to insulin’s effects. Cells are not able to accept any more sugar, leaving the blood sugar to remain elevated.<br>
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+<br>This excess sugar in the blood keeps [Glyco Care blood sugar supplement](https://roleropedia.com/index.php?title=Usuario:EzraThurgood) sugar levels unnaturally high, and insulin ends up storing it as fat. This can lead to increased abdominal fat, weight gain, and unhealthy cholesterol. If left untreated, this eventually results in type 2 diabetes. As you can see, it’s not a good situation! But the good news is that it can be reversed through a healthy diet and lifestyle that balances your blood sugar and insulin requirements. Below are some strategies to help you do just that! These include animal protein, nuts and seeds, oils and fats, beans and lentils,  [Glyco Care ingredients](https://gitimn.com/frankiekinsell) whole grains, many vegetables, and some fruits (berries and stone fruits are best). A few examples of high glycemic foods are bread, crackers, corn, white rice, white potatoes, muffins, cookies, fruit juices, and sports drinks. Minimize these foods as much as possible, but if you are going to eat them, have them unprocessed in their natural state (e.g., eat a real potato instead of potato chips) with their natural fiber intact and pair them with foods high in fiber or protein to slow down the injection of sugar into your bloodstream.<br>
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+<br>This is crucial to support blood sugar stability. To build a balanced meal, include all three macronutrients: protein, carbs, and fat. Pick a protein, such as fish, chicken, meat, eggs, beans, tempeh, or collagen protein powder. Include a natural source of whole food carbohydrates, such as vegetables, fruits, or whole grains. Breakfast sets your metabolic tone and lays the foundation for your blood sugar balance throughout the rest of the day. Aim to eat within 90 minutes of waking up. Make sure your breakfast includes protein, fiber, and fat, as these satiating macronutrients release energy slowly, [keeping](https://search.yahoo.com/search?p=keeping) you full longer and your blood sugar stable. Try these easy BLT egg cups or this sweet potato breakfast hash. Including these foods in your diet a little more often will help balance blood sugar and offset your addiction to sweets. Pungent herbs and spices include basil, cinnamon, cumin, chili, garlic, ginger, pepper, oregano, thyme, and turmeric. Bitter and astringent fruits and veggies are things like leafy greens (think:  [https://www.google.ae/url?sa=t&url=https://rentry.co/23876-blood-sugar-levels-chart-by-age-70-normal-ranges-for-the-elderly](https://www.google.ae/url?sa=t&url=https://rentry.co/23876-blood-sugar-levels-chart-by-age-70-normal-ranges-for-the-elderly) arugula, collards, dandelion), celery, broccoli, beans, lentils, apples, and pomegranate seeds.<br>
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+<br>Refined sugars include white sugar, corn syrup, high fructose corn syrup, sucrose, dextrose, and fructose. These, along with processed carbs like pasta, bread, cereal, cookies, bagels, and chips, cause your blood sugar to spike up and then quickly crash. This crash, aka hypoglycemia, is a state of low blood sugar that results from the insulin spike, which can bring on various negative symptoms like brain fog, difficulty concentrating, feeling "hangry," anxious, and fatigued. It's also often accompanied by cravings for more carbs and sweets or caffeine as a "pick-me-up." Talk about a blood sugar roller coaster! We all crave the sweet taste every once and a while. Rather than bombarding your body with processed sugar and inflammatory refined grains, add naturally sweet whole vegetables and fruits to your diet to satisfy your sweet tooth. Sweet vegetables include sweet potatoes, yams, parsnips, beets, carrots, onions, and winter squashes. And the fruits-well, you know it’s pretty much all of them!<br>
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