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Solving the Weight Loss, Fertility, Blood Sugar Balance Equation
a blog by Kathryn Flynn, Fertile Foods, January 21, 2014
It is known that having a healthy BMI is essential for supporting optimal fertility. One of the easiest ways to manage healthy weight loss is to make sure blood sugar levels are stable.
Blood sugar levels get out of control quickly when we exist on a diet that consists mostly of simple carbohydrates and sugar. Consider the consequences of a typical breakfast: a bagel and orange juice. Physiologically our blood sugar spikes notifying our body to release insulin. The insulin’s job is to bring our blood sugar back down. Often times, our blood sugar goes too low requiring our body to release cortisol, a stress hormone, to bring it back up to normal. When this pattern repeats itself continually, we develop what’s called “insulin resistance”. Physiological feelings include: low energy, resistance to weight loss, “puffiness” and depression.
Here are some steps you can take to increase your insulin sensitivity, manage your blood sugar levels and optimize your weight:
1. Cut out simple and refined carbohydrates like white bread, flour, pasta and packaged, processed foods. Choose whole grains, fruits and vegetables as the staples of your diet
2. Avoid excessive sugar from candy, soda, concentrated fruit juices. Use natural sweeteners sparingly.
3. Eat protein, carbohydrate balanced meals and snacks regularly throughout the day (every 3 hours is a good rule of thumb).
4. Choose low glycemic foods with an index of 50 or less (white bread = 100)