Don’t get entrenched in the battle of the bulge. We’ve got some great tips about natural ways to slim down for summer.
Your weight loss plan couples exercise and healthy foods with the best of intentions. So why do you still overeat or crave sugary foods? If you feel like you’re fighting the battle of the bulge – and losing – your blood sugar might be the real enemy.
When you eat simple carbohydrates such as fruits, your body digests them into a simple sugar, which is then ferried into your cells by the hormone insulin. A chocolate bar, a bowl of pasta, or a cup of broccoli – they all become glucose because that’s the basic fuel source used by every cell in the body to produce energy. To make sure you don’t suddenly run out of energy, your body maintains a delicate balance of blood glucose levels. Your body must maintain balanced blood sugar levels to prevent hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).
When you eat carbs, insulin jumps into action. Insulin is the hormone responsible for getting glucose into your cells and storing any excess for later – all to maintain your blood sugar. When blood sugars rise suddenly, the pancreas releases insulin rapidly. You get a quick burst of energy, but most of what you’ve eaten will be stored as fat – your cells just can’t use that much glucose that quickly. Insulin, trying to get blood sugar into a normal range rapidly, will cause sugars to be pushed into every cell, including fat cells. Insulin is very good at its job – sometimes too good – and this rapid storing of glucose can cause blood sugar levels to fall below the ideal. That’s when you get a sugar crash, and your brain sends out powerful messages of hunger that you won’t be able to resist. To compensate, you end up craving sugary foods that can give you a quick energy fix, but perpetuate the cycle and hurt your weight loss goals. When insulin levels are high thanks to a sudden rise in blood sugars, you store more fat; when insulin levels are consistent, you burn fat more efficiently.
Some foods – those with a lower glycemic index – take longer to digest and allow blood sugar levels to rise more slowly, preventing insulin surges. The glycemic index (GI) ranks carbohydrates based on their immediate effect on blood sugar levels compared to a standard food such as glucose or white bread. Any food that produces a rapid rise in blood sugar is called a high-GI food – think white bread, soda, and candy at the most extreme. If you eat mostly high-GI foods, your body might be stuck on the blood sugar rollercoaster. These constant highs and lows can lead to weight gain and lack of energy.
Low-GI foods – complex carbs with lots of fibre and other nutrients – support weight management and healthy blood sugar levels. Whole grains are the perfect example of low-GI foods – unlike their refined counterparts, they are abundant in fibre, protein, vitamins, and minerals that help slow digestion and support healthy blood sugar levels. When you digest carbs more slowly, your body gets a steady stream of glucose that it can turn into lasting energy to keep you full, fit, happy, and alert for long stretches. Ultimately, balanced blood sugar helps you eat less and when you do eat, you end up making healthier choices.
Now, you won’t always be able to avoid high-GI foods – and you won’t always want to! You can turn virtually any high-GI food into a low-GI food with a soluble fibre, such as PGX®. PGX, short for PolyGlycoPlex® is a unique highly soluble polysaccharide (fibre) blend that supports healthy blood sugar levels and makes weight management safe and easy. Research shows that consuming PGX with or before meals creates a sense of fullness that effectively controls appetite for several hours, making it possible to decrease food intake without experiencing hunger. PGX also helps lower the glycemic index of foods, contributing to healthy blood sugar levels.
PGX helps reduce between-meal food cravings and makes you feel comfortably satisfied with smaller meal portions. The benefits of PGX are enhanced by a healthy diet and daily exercise, and it’s an effective part of any weight loss program. At the recommended intake, PGX is well tolerated and safe, but it is advisable to increase fibre intake gradually. Anyone who is under 18 years of age, pregnant or breastfeeding, or who has any health concerns should consult their health care practitioner prior to using PGX. If you are taking medications, these are best taken one hour prior to or two hours after taking PGX.
Losing those extra pounds can be challenging, but people who do get their weight under control have more energy, increased self esteem, and lower risk for diabetes, high blood pressure, heart disease, and other conditions. Getting your blood sugar under control might just be the key to your super slim, super sunny summer!