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Too Big To Be An Asset

normal glucose levels

It’s still too big to be an asset and not a debt to health. Hard work would  reduce it in size, but lack of motivation is slowing down any movement in that direction. Normal glucose levels are in reach, but not without changing eating habits and regular exercise. Both have been very hard to get on track and keep on track. One meal, balanced between fiber, protein and good fat, with just a smattering of simple carbohydrates will not reverse too many meals of fast food and careless eating. Exercise has been just as hard to implement with exercise one day and then a week going by before getting at it again will not make any gains. It’s like starting over again with each exercise day and nothing ever gets any easier.

Knowing what to do to regain a normal blood glucose level and being able to do it are two separate things. Proper eating of good food and not junk, along with any type of exercise every day, even just more walking would make gains to restoring glucose levels to normal ranges. Life gets in the way sometimes and balancing life, job , family, and the need to exercise and change sedentary habits gets shuffled to the last thing on the list of things to do every day.

Progress is slow and just staying even and not falling back farther is all the progress that’s been maintained. It’s time to get serious and avoid the long term ill health problems that come with chronic high blood sugar levels and get back to optimal health.

What is a normal glucose level? A blood glucose levels chart would show that 80mg/dL-100mg/dL is the goal and hanging at levels in the low 100s is not the place to stay. Studies have shown that people in this range are in a pre-metabolic syndrome condition and unless changes are made to lower that fasting blood sugar level a diagnosis of diabetes is just a few years off.

Spring and summer are a time of new life and green growth in the world. It’s also a time for re-dedication to exercise and clean eating. Glucose levels don’t get corrected on their own and finding out how far off your answer is to the question “What is a normal glucose level?”, is a way to get motivated to changing them.

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Bananas, Potatoes, and Resistant Starch Ho,Ho!!

Resistant starch is gaining momentum in health circles. With its potential promise in improving gut health, lowering cholesterol and triglycerides, and maintaining normal blood sugar levels, more and more people are wondering what it is all about.

Resistant starch is called that because it resists digestion. Instead it ferments in the colon as the friendly bacteria there feed off of it producing the short chain fatty acids that help improve our health. If you are new to the idea of resistant starch you may be wondering where it’s found and the answer would be that it is found in many of the starchy foods we eat, foods like potatoes, legumes, and bananas.

There’s a catch though. Eating a pile of piping hot mashed potatoes or having a smoothie made with a ripe banana to add sweetness will not boost your resistant starch and rather than help improve your blood sugar levels, it will actually have the opposite effect and send blood sugars soaring. So what’s the deal?

resistant starchThe deal is that when you cook foods containing resistant starch, heat converts the starch into amylose which is digested by the body and is absorbed into the blood as glucose. Thus, to eat foods with resistant starch, you need to eat potatoes raw, or you need to eat green bananas, as examples. If you cook your potatoes and then stick them in the refrigerator and let them get cold, some of the starch returns to its state of resistance, but not all of it.

Many people seek to get around the issue of eating raw potatoes, which has the highest amount of resistant starch, by adding a tablespoon of potato starch to a glass of water and drinking it. That may cause some flatulence, so many people start out with less than a tablespoon and work their way up. As an alternative, or in addition to that, you can also purchase green banana flour which adds resistant starch and can be added to baked products or cereals.

As you seek to boost your resistant starch, you may want to increase the amount of naturally fermented foods you eat to increase the friendly bacteria in your gut which will feed on the resistant starch. These might include pickled foods not pickled with vinegar. You can also eat legumes that have soaked for two or three days in purified water (and not just overnight) before cooking them which will cause enough fermentation to increase the friendly bacteria without changing the taste or causing harm. And remember, legumes also have resistant starch.

Feeling adventurous and ready to try a new approach to maintaining normal blood sugar levels? Then resistant starch might be what you are looking for and an easy diet modification to test out.