Episode 167- Muscle Wasting- Fix Blood Sugar Webinar With Joe Barton & Dr. Scott Saunders M.D.. [15cdf4]

2025-07-18

Post Time: 2025-07-18

Managing blood sugar levels is a cornerstone of diabetes care. Blood sugar spikes, also known as postprandial hyperglycemia, occur when glucose levels in the blood rise sharply after eating, placing extra strain on the body's insulin response system. For individuals with diabetes, these spikes can lead to a host of health issues, including fatigue, blurred vision, and long-term complications like nerve damage and heart disease. Traditional methods like medication and regular exercise are crucial, but adopting a holistic approach that includes mindful eating can be a powerful complementary strategy.

Mindful eating is more than just following a specific diet; it's about cultivating awareness of your eating experience. This includes recognizing your hunger and satiety cues, paying attention to the sensory aspects of food, and making conscious, non-judgmental food choices. By slowing down and tuning in to your body's signals, mindful eating can help diabetics make more informed food choices that stabilize blood sugar levels, manage weight, and improve their overall relationship with food. This involves actively engaging in the act of eating rather than simply consuming food.

Here’s a summary of why mindful eating is beneficial for managing blood sugar:

Benefit Explanation
Improved portion control By being present, you eat more aligned with actual hunger levels and avoid overeating that spikes blood sugar.
Better food choices Awareness allows for deliberate selection of whole, nutritious foods and reduced consumption of processed, high-sugar items.
Reduced emotional eating Recognising emotional triggers allows diabetics to use coping mechanism other than food, helping to stabilize blood sugar by controlling food intake related to emotion rather than hunger.
Enhanced digestion By eating slowly and chewing thoroughly, you aid the body's digestive process, impacting how quickly glucose is absorbed into bloodstream.

The Science Behind Blood Sugar Regulation and the Impact of Eating Habits

When we eat, the carbohydrates in our food are broken down into glucose, which is then absorbed into the bloodstream. In non-diabetics, the pancreas releases insulin to move this glucose into cells for energy. However, in people with diabetes, this process is impaired, leading to a build-up of glucose in the blood, i.e., blood sugar spikes. The speed at which blood sugar rises depends on various factors, including the glycemic index (GI) and glycemic load (GL) of foods, the portion sizes consumed, and the composition of meals (i.e., the presence of protein and fat which can slow down sugar absorption).

Eating Habits That Lead to Blood Sugar Spikes:

  • Large meals: Consuming too much food at once overloads the system, causing a rapid spike.
  • Eating too quickly: Fast eating doesn't allow sufficient time for satiety signals to reach the brain, and increases over eating.
  • High-sugar, low-fibre foods: Processed foods, sugary drinks, and refined carbohydrates are quickly broken down and absorbed, causing a rapid increase in blood glucose.
  • Skipping meals: Inconsistent meal times can lead to a more drastic insulin response when you eventually eat, potentially leading to blood sugar instability.

Research highlights the link between eating habits and blood sugar control. For instance, a study published in the Journal of the American Dietetic Association found that individuals who ate slower and with more mindfulness reported lower postprandial glucose levels and improved overall glucose management. Additionally, the same report showed that individuals who had more fiber in their diet showed lower blood sugar spikes after their meals. The data indicated a clear correlation between dietary behaviors and overall health parameters.

Glycemic Index and Glycemic Load Comparison

Food Item Glycemic Index (GI) Glycemic Load (GL) Per Serving
White Bread 75 10
Whole Wheat Bread 70 9
White Rice 73 23
Brown Rice 68 17
Sweet Potato 63 11
Banana 51 14
Apple 38 6
Boiled lentils 32 7

Note: These are estimates, GI & GL can vary based on preparation and other factors.


Practical Strategies for Mindful Eating to Stabilize Blood Sugar

To harness the benefits of mindful eating, diabetics need to incorporate specific strategies into their daily routines. The objective is not only to manage blood sugar but to also cultivate a healthier overall relationship with food, reducing emotional dependencies on food and enjoying meals consciously.

Step-by-Step Guide to Mindful Eating

  1. Create a Calming Environment: Eating in a distraction-free environment will enhance awareness. Turn off screens, put away work or reading materials. Focus on eating.
  2. Take a Pre-Meal Pause: Take a moment before beginning the meal to observe your food. Appreciate the smells, colours, and textures of the meal. If there is a spiritual aspect to your day take the time to reflect.
  3. Engage Your Senses: As you eat, pay attention to the different flavours, tastes, and how the food feels in your mouth. Chew each bite thoroughly, slowly and mindfully. Focus on how it feels to chew your food properly.
  4. Eat Slowly: Put your utensil down between bites, which will encourage a slower pace. This allows your body the time it needs to register satiety, which avoids overeating.
  5. Listen to Your Body's Cues: Be aware of your hunger and fullness signals. Stop eating when you feel satisfied, not stuffed. Ask your body if it's really full or has satisfied the craving.
  6. Avoid Emotional Eating: When you have urges to eat because of emotions rather than hunger, make a conscious decision to not indulge in overeating due to stress, sadness, or boredom. Take a moment to observe how you feel and assess what other strategies can help regulate that emotion.

Food Choices for Blood Sugar Stability:

Category Examples How it helps
Complex Carbs Whole grains (brown rice, quinoa), legumes, non-starchy vegetables Slow glucose release, high in fiber
Lean Proteins Chicken, fish, tofu, lentils, beans Stabilizes blood sugar, enhances satiety
Healthy Fats Avocados, nuts, seeds, olive oil Improves insulin sensitivity, slows glucose absorption
High Fiber Foods Broccoli, leafy greens, fruits (berries, apples) Reduces spikes and promote regularity.

By combining these strategies, diabetic individuals can see a significant improvement in their ability to manage their blood sugar levels while experiencing a better connection with what they are eating and enjoying their food as nourishment rather than sustenance. Mindful eating is not a quick fix, but rather a learned behavior that brings consistent, long-term positive effects on the body and mind.


The Long-Term Impact of Mindful Eating on Diabetes Management

The benefits of mindful eating extend far beyond just stabilizing blood sugar in the short term. By consistently practicing these strategies, individuals with diabetes can see significant improvements in their overall health and quality of life in the long run.

Long-term benefits of mindful eating include:

  • Improved HbA1c Levels: Consistent blood sugar control leads to a lower HbA1c level, which measures average blood sugar over 2-3 months. This reduces the risk of long-term diabetes complications.

  • Weight Management: Being mindful of hunger and satiety signals reduces overeating, which is particularly helpful in maintaining a healthy weight. This has a positive cascading effect on insulin sensitivity and diabetes management.

  • Better Food Choices: With time, one's preference can shift away from processed foods and refined carbs. Instead, choosing whole foods rich in nutrients and fiber becomes a natural behaviour, improving overall nutrition.

  • Reduced Stress and Anxiety: Mindful eating helps manage the emotional aspects of eating. When one's emotions are not coupled with food one can experience better emotional regulation, lower overall stress and anxiety, as well as avoid binge eating.

  • Improved Relationship with Food: By focusing on how one's body reacts to food, and not relying on quick emotional fixes, a healthier relationship with food develops where one can view eating as more enjoyable and nourishing experience.

  • Enhanced Digestion and Gut Health: Taking time to chew your food properly enhances the efficiency of digestion, and by eating a wider range of food, the gut microbiome benefits as well.

Studies published in reputable journals have shown that these benefits are long lasting for those individuals who consistently and continuously incorporate mindful eating practices in their life.

Incorporating mindful eating is a gradual process. However, over time, this will become more of an intuitive behavior and an intrinsic component of healthy lifestyle. When combined with traditional treatments, such as regular exercise and prescribed medications, mindful eating becomes an integral part of proactive, comprehensive diabetes management and improved well-being. The long-term impact can reduce the risk of secondary health issues, and contribute to a better overall quality of life.

Episode 167- #Muscle Wasting - Fix Blood Sugar Webinar with Joe Barton & Dr. Scott Saunders signs of low blood sugar in adults M.D.. 💥www.BartonWebinar.com 💥 Use code Webinar25 for 25% off -Disclaimer-This video is being made available for informational and educational purposes what happens when your blood sugar is low only, not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you've read how much are blood sugar test strips or seen here.
Episode 167- Muscle Wasting- Fix Blood Sugar Webinar with Joe Barton & Dr. Scott Saunders M.D..
Episode 167- Muscle Wasting- Fix Blood Sugar Webinar With Joe Barton & Dr. Scott Saunders M.D.. [15cdf4]