Most of us think of sugar in the form of candy, cakes and cookies. But sugar lurks in surprisingly unexpected places. All carbohydrates turn to sugar, or glucose, in the body. Simple carbs are foods that very quickly convert to glucose in the body, while complex carbs are, well, more complex, therefore, are slower to convert to glucose. White bread, pasta, desserts and many fruits are all simple carbs. Whole grains, vegetables, and some fruits are examples of complex carbs. Bottom line is, they all turn into glucose eventually. Maintaining low blood levels of glucose is key for weight loss and weight maintenance.
What happens when we eat something sweet? First our digestive system breaks it down into glucose, which is readily absorbed into the blood. Taste buds signal to the pancreas to release insulin into the blood in anticipation of the sugar surge. Insulin acts like a bus and shuttles all that glucose to muscle cells, fat cells, and vital organs for fuel. Insulin tells the fat cells to stop releasing fatty acids, which are also used as fuel. As long as blood glucose is elevated we are in fat storing mode and we are no longer hungry. What goes up, must come down. As the glucose drops, so does our energy; ghrelin, the hunger hormone, is released and hunger increases. Tiredness, irritability, and the inability to concentrate may also be signs of decreasing blood glucose. Sugar cravings kick in and we eat more carbs and the cycle starts all over again... unless we make different choices.
Choosing lean protein snacks (such as turkey, chicken, beef jerky or tuna) signals hormones lower in the intestines to slow stomach emptying. This prevents sudden blood sugar spikes and helps maintain steady glucose levels, further curtailing those sugar cravings! Getting off the glucose rollercoaster is one of the most important diet strategies you can make.
