The Basics of Blood Sugar Control

Contributed by Charlene Hagner M.Ac., L.Ac.

In past decades fat has been blamed for obesity, but experts are now coming to the conclusion fat is not the culprit we’ve been led to believe. It’s SUGAR!

Many foods you eat on a regular basis contain a lot of sugar even the products marked “healthy”. For example yogurt, some brands contain more sugar than you need for an entire day.  All foods contain some sugar, and glucose is an essential energy source. We just need to understand the effects of sugar on our body and exactly how much we need to be health.

The facts about Blood Sugar:

•    Carbohydrates, including grains and fruit, are converted to sugar and pumped in the bloodstream. Apples and berries are nutrient- dense fruits and are low in the glycemic food index. The real problematic foods are packaged and processed grain and fruits that do the harm.

•    Slight increase in fasting blood sugar causes oxidative damage to the lining of the blood vessels, and this damage doesn’t show up for years.

•    Traditional American diet includes excessive amount of these kinds of carbohydrates for many people, and has led to obesity, diabetes, cancer, Alzheimer’s, and heart disease.

Ways to control your blood sugar:

Controlling your blood sugar is important to maintaining an anti-inflammatory state. Consume high-fiber and unrefined foods at every meal. Also include fats, such as olive oil, coconut oil, flax oil, hemp oil, and chia oil to help reduce inflammation. Protein helps stabilize blood sugar, and minimizes hunger and cravings. Ideally, include some protein in every meal. High quality proteins are the best choice, including grass-fed, organic, non-genetically modified organism (GMO) sources. For fish, remember to choose wild-caught salmon, farmed may contain hormones and toxins.


1.    Get your fasting blood sugar tested ideally your level should be between 85-90mg/dl. Anything higher than that is too high no matter what your doctor says.

2.    Get your hemoglobin A1C tested this test determines how well your blood sugar levels have been controlled over a 6-12 week period. A1C levels are to be kept between 4-5.6%.

3.    Get friendly with the glycemic index the foods you regular eat should be low to moderate on the glycemic index.

4.    Buy a glucometer, its great bio feed back, even if you don’t have diabetes.  You can understand what foods spike your blood sugar.

5.    Read the labels and ingredients carefully to all the food you eat, so you can track your daily sugar intake. Glucose, fructose, sucrose, and even lactose are all sugars.