By Stephanie Larmour Sanders MSRDN, CDE
Do you ever find yourself on the blood sugar roller coaster of addiction or low energy & mood swings? As a result, have you experienced a change in your emotions, symptoms of “foggy brain”, or suppression of your immune system, that results in getting a cold. These are just a few of the short term symptoms or effects caused by the inflammation from elevated blood sugars. This chronic inflammatory cycle can lead to chronic diseases like Diabetes, Arthritis, Cardiovascular diseases, Cancer or Alzheimers.
The Blood Sugar Roller Coaster cycle looks like this :
You eat simple carbohydrates on an empty stomach( more than 30 grams in one sitting) ⇨ Increased blood sugar ⇨Increased insulin secretion ⇨ Increased fat storage ⇨low blood sugar ⇨ low energy & mood swings ⇨ carbohydrate cravings ⇨back to eating more carbohydrates.
It is that time of year that we are exposed to all sorts of delicious sweet treats. At the same time, I have clients and friends asking me, how can I stop my sugar cravings, and how to set them up for success in retraining or creating healthier eating habits. Sugar can be as , or more addictive than cocaine. The more sugar you eat, the more sugar your body craves. How can we just stop ? Even though we are all aware of the negative side effects of sugar on our short term, and long term health, we need a tactic that assists us to resist. From a holistic approach in reducing our cravings for sweets, I have provided a list of items that came up in an International research on supplements/herbs/foods that may have a positive effect on reducing blood sugars, thus reducing your cravings. This is not to say you should stop taking your prescribed medication to control blood sugars, but knowledge on tactics to help control of blood sugar ,can be helpful.
I have found a list of 15 natural supplements, that have been shown to be most effective in reducing sugar cravings world wide.This list includes: Gymnena Sylvestre, White Mulberry Leaf, L-Glutamine, Fiber, Zinc, Magnesium, Chromium, Probiotics, B vitamins, Lipase, Fish Oil, Co-Q10, Flaxseed Oil, and Neurotransmitter brain support supplements. I want to include exercise also, but this is not a supplement, and will not be discussed in this article.
In this article, Part I, I will review 7 of the items, and will look at the additional items in the following articles.
1.The first on the list Is Gymnema Sylvestre. It has been used in Ayurvedic medicine for centuries. It is known as a destroyer of sugar for its ability to control blood sugar levels. The molecule structure is similar to glucose and can block the absorption of glucose in the mouth and gut. This molecule takes just seconds to work, and the effects can last up to an hour
2.Second item on the list is White Mulberry Leaf. Some studies have shown that White Mulberry Leaf can lower glucose levels and may help to stabilize blood sugar. Research found in American Diabetes Association, Diabetes Care and in Elsevier, Science Digest, in two Studies, the leaf was shown to reduce starch digestion and absorption of carbohydrates. In one study results was a decrease of 16 grams of carbohydrate. The effect was not significant, but still used in certain populations as a cultural herbal medicine to control blood sugars.1,2
3.Third on the list is L-Glutamine. Studies have shown to help suppress insulin levels and stabilize blood glucose in patients with diabetes. Recommended dose of 500 mgs three times a day with meals as well as an extra-micro dose when you experience a sugar craving has been found to be useful. Functional doctors use this as a more natural way to control blood sugar and cravings.3
4. Fourth on the list is Protein.Low protein intake can trigger your longing for sugary foods. Both protein and fats slow the release of sugar into your bloodstream. Replacing protein foods with sugary foods can reduce your cravings.
5.Fifth on the list, is Fiber. Dietary fiber, an essential nutrient classified in two main categories, soluble and insoluble fiber. Soluble fiber can lower our blood sugars and reduce your appetite for sugary foods, by making you feel more full longer. 4
6. Sixth on the list is Zinc.Mineral imbalance in the body can cause sugar cravings. Essential minerals help maintain our hydration status. Being deficient can cause you to reach for sweets, when you are really just dehydrated, Zinc is needed for proper insulin and glucose utilization. Rich sources of Zinc are meat, liver, eggs, shrimp prawns, pumpkin seeds, and almonds.
7. The last supplement we will look at in this article is Magnesium. This essential mineral. is used in the regulation of glucose, insulin and the neurotransmitter dopamine. A deficiency can manifest in the form of intense sugar cravings, especially for chocolate. Soil depletion, chronic disease, and medications, and the amount of refined and processed foods, are a risk for magnesium deficiency. The minimum recommended daily dosage is 3-4.5 mg/Kg, general requirements are 320-420 mgs (for adult women, men respectfully). Your Dietitian can check this dose according to your weight and health status. Foods that are considered to be good sources are whole seeds such as nuts, legumes, and unmilled grains. Green vegetables are another good source. Most fruits, except bananas, dairy and meat products are low sources of the mineral. 5
Stay tuned to follow up articles on the topic of reducing sugar cravings and looking at the sugar content of our standard American Diet and what we can do to make the necessary changes that we need to make mindful decisions about our health .
Give yourself the gift of good health. 🌻
References
1.Mudra M, Niacide Ercan-Fang, MD Litao Zjong,MD. Influence of Mulberry Leaf Extract on the Blood Glucose and Breath Hydrogen Response to Ingestion of 75 g Sucrose by Type 2 Diabetic and Control Subjects. Diabetes Care 2007 May ; 30(5): 1272-1274.
2.Jozefczuk J, Malikowska K, Glapa A, Stawinska-Witoszynska B, Nowak JK, et al. Mulberry Leaf Extract Decreases Digestion and Absorption of Starch in Healthy Subjects-A Randomized, Placebo-Controlled, Crossover Study. Advances in Medical Sciences 2017, Vol.62, Issue 2, 302-306
3.Greenfield JR, Farooqi S, Keogh JM, Henning E, Habib AM, Blackwood A, Reimann F, et al. Oral Glutamine Increases Circulating Glucagon-Like Peptide 1, Glucagon, and Insulin Concentrations in Lean, Obese, and Type 2 Diabetic Subjects.Am J Clin Nutr. 2009: Jan ;l 89(1): 106-113.
4.DiNicolantonio JJ, O’Keefe JH, WilsonW. Subclinical Magnesium Deficiency: a Principal Driver of Cardiovascular Disease and a Public Health Crisis. Open Heart 2018; 5(1): e0006682018;
Look forward to next months update on How to eliminate sugar cravings part II.
