Sweet Swaps

5 BLOOD SUGAR SPIKING FOODS

Elevated glucose levels can have detrimental effects on your blood vessels. Continuous glucose monitors (CGMs) are offering valuable insights into the foods that trigger some of the most adverse blood sugar reactions.

Here are 5 foods that appear to cause significant spikes in blood sugar levels, as indicated by real-time data collected from a continuous glucose monitor application.

1. Oatmeal

What Happens: Heavily processed “instant” or rolled varieties break down more quickly, leading to a sharp blood sugar rise, and flavored varieties often contain added sweeteners.

How to Make it Healthier: Swap your morning bowl for a smoothie topped with hemp seeds, almond butter, chopped nuts, and chia. If you just can’t give up oatmeal, aim for steel-cut oats or groats, and pair with healthy fat and protein like walnuts, almond butter, and chia. Try swapping oatmeal for grain -free granolas or a warm chia pudding.

2. Sushi

What Happens: The white rice under the fish is a processed starch that can cause a glucose rise in many people. Soy sauce also frequently contains sugar. Sushi (fish) is a protein, and by itself is unlikely to spike blood sugar.

How to Make it Healthier: Order sashimi with no rice, and don’t drown it in soy sauce. Or, try cauliflower rice sushi, which is starting to appear at restaurants and easy to make at home.

REDUCE SUGAR INTAKE WITH PROTEIN SHAKES

Including protein shakes in your diet can offer many benefits for managing blood sugar levels. Protein shakes can make you feel fuller for longer, reducing the temptation to snack on high-sugar, high-carb foods that can disrupt blood sugar control. Many protein shakes also contain essential vitamins and minerals, promoting overall health and assisting in maintaining stable blood sugar levels.

On my “Protein Shakes” Fullscript protocol, you can choose between BioPure Protein or any of the three flavors of PurePaleo Protein (Vanilla, Chocolate, Unflavored).

Save $$ on Protein Shakes by Joining My Fullscript Dispensary for FREE

3. Pho and Ramen

What Happens: The spike is most likely from the noodles, white rice or a sweet sauce. Noodles (even rice noodles) are a processed food made with refined grains that tends to spike many people.

How to Make it Healthier: Pick dishes without noodles, or swap in alternative pastas made with konjac root or vegetables (spinach noodles, zucchini noodles, or tofu noodles). Avoid any sugary sauces or glazes.

4. Pizza

What Happens: Pizza crust is a refined flour dough and often includes sugar. The tomato sauce and even processed meats like pepperoni and sausage may also contain hidden sugars.

How to Make it Healthier: Look for cauliflower pizza crust. For toppings, stick with healthy veggies and unprocessed, clean proteins like pastured raised chicken, grass-fed, grass-finished beef or pork beef or pork, or tofu.

5. Pancakes

What Happens: Pancake batter contains ultra-refined white flour and also typically contains sugar. Top it with maple syrup, and it’s a trifecta of glucose spiking.

How to Make it Healthier: Chose pancake mixes that are grain- and sugar-free. Better options are pancakes made with coconut flour, pecan flour, walnut flour, cassava flour (note: cassava does spike some people), tiger nut flour, and almond flour.

Key takeaway: Prioritize consuming protein as the initial part of your meal, as it can help mitigate the impact of carbohydrates, such as bread, pasta, or a sip of wine, on your blood sugar.

REDUCING STRESS AT THE CELLULAR LEVEL

THE BIOPCPRO SOLUTION

If you've ever undergone a Body Composition Analysis or Bio-Impedance Analysis (BIA) with either me or Annie, you're likely aware of my deep concern for your cellular health and my commitment to monitoring your Phase Angle. I thoroughly assess products that can enhance the health of your cell membranes and mitochondria. A key component of cell membranes is phospholipid.

Phospholipids are found in high concentrations in brain and nervous tissues, primarily found in the cell membranes. Foods such as meat and fish can provide a viable source for this important nutrient. Additionally, supplementation can help contribute to dietary intake and better cell to cell communication, support memory function, learning, and cognitive function, as well as supporting a healthy response to stress.

My recommendation is BioPCPro, available through OrthoMolecular Products on FullScript. Take one scoop daily, either mixed with juice or shakes or sprinkled onto food. Give it at least 30 consecutive days, and you'll likely experience reduced stress levels.

Save $$ on BioPCPro by Joining My Fullscript Dispensary for FREE

MANAGING PLANTAR FASCIITIS

WITH CUTTING-EDGE THERAPIES

Winback TECAR therapy combined with shockwave therapy can offer a highly effective approach to relieving plantar fasciitis.

Winback TECAR therapy utilizes radiofrequency technology to generate deep tissue heat, promoting blood circulation and reducing pain. The shockwave therapy, on the other hand, applies controlled mechanical pressure waves to the affected area, further alleviating pain and stimulating the body's natural healing response.

These therapies work together to reduce pain, inflammation, and promote tissue healing, ultimately providing my patients with a comprehensive and effective treatment option for this common foot ailment.

Contact the office at (310) 444-9393 for your plantar fasciitis treatment.

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