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Written by Al Sears   
Friday, 02 March 2012 08:43

February 29, 2012 

As you get older, there’s a good chance you’ll experience changes in your blood sugar. And if you’re not careful, it can lead to health problems like diabetes and obesity.

In fact, one in four Americans over the age of 60 struggles with blood sugar imbalance.1 But you don’t have to be one of them.

I know some simple ways you can avoid this problem.

To start, don’t take the American Diabetes Association’s (ADA’s) recommended diet advice. It’s like pouring gas on a wild fire.

You see, the cornerstone of the ADA’s diet program is to lower fat intake. But the notion that eating fat will make you fat is a fundamental mistake. Fat has nothing to do with it. In most cases, excess insulin is the cause of the fat, not the fat itself.

The ADA also recommends high-fiber foods. But that doesn’t take into consideration that fibrous whole grains and starches spike your blood sugar more than sweets.

To top it off, studies even show that low-fat and high-carb diets like the one recommended by the ADA just don’t work.

In a study published in the Journal of the American Medical Association, 210 men and women with blood sugar concerns followed either a low-carb/low-glycemic diet or a high-cereal/high-fiber diet. Those on the low-glycemic/low-carb diet saw a larger reduction in blood sugar levels compared to those who were on the high-cereal/high-carb diet.2

And that’s not all. Of the three types of macronutrients used by the body – protein, carbohydrates, and fats – carbohydrates are the only one that affect insulin levels. Fat and protein don’t. But the ADA continues to tell you to stop eating fat. But what they don’t tell you is that your body can’t slow down the conversion of carbs into sugar without fat.

The ADA also provides tips and guidelines for reducing your protein intake.3 But proteins are a crucial component to sustaining your body and breaking the cycle caused by insulin resistance. And the chemical reactions that take place in your body when you are insulin resistant raise cortisol. Cortisol speeds the breakdown of proteins.

Fat and protein are not the bad guys. The key is to eat the right kinds of fat and the right kinds of protein.

Here are some tips to help you make the better choices.

  • Stay away from starches. Starches are of little nutritional value. They convert to sugar. Your body stimulates too much insulin when you eat starches. Manufacturers are producing highly processed starches. If it is processed, don’t eat it. Processed foods often have harmful additives like sugar, preservatives, and other chemicals.
  • Choose quality protein. Protein is a “guilt-free” food. The right sources of protein won’t raise your blood sugar and helps your body handle insulin better, build muscle and repair tissue. All essential for you to prevent diabetes and stay lean. Grass-fed beef, free-range poultry, cage-free eggs and wild salmon are all good choices.
  • Exercise large muscle groups. Concentrate on exercising the biggest muscles. Leg muscles are the largest. These hefty muscles burn excess sugar in the blood faster than any others.
  • Choose your vegetables wisely. Choose vegetables that don’t spike your blood sugar (low glycemic). Those that grow above ground are good choices – cabbage, broccoli, cauliflower, asparagus, mushrooms, green beans, leafy green vegetables and tomatoes.

Al Sears

1. National Diabetes Information Clearinghouse (NDIC) National Diabetes Statistics. 2007.
2. Rabin , Roni Caryn. “Recommended Diet for Diabetics May Need Changing, Study Suggests”, The New York Times, 12/19/08,
3. “The Diabetes Food Pyramid: Protein,” The American Diabetes Association. (, 9/1/2004



Last Updated on Friday, 02 March 2012 09:08

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