Your blood glucose levels will normally be in the range of 72 to 144 mg/dl. These levels can be higher after taking a meal.Blood sugar levels are very important in the maintenance of a state of steady energy levels throughout the day.
If your blood sugar levels consistently spike because of your nutritional choices and overeating you will probably feel sluggish and tired due to excess production of a hormone called insulin.
one of the functions of insulin is to reduce the blood sugar levels. You will also experience a state of low energy if your blood glucose is low.
If your blood glucose levels don’t swing to frequently from the normal you will not experience episodes of low energy too often. You can achieve this by eating foods that have low or medium glyCaemic index as discussed below.
Insulin and belly fat connection
When you eat a meal containing carbohydrates it is digested to release glucose, which gets absorbed in the bloodstream. Your body will not be able to use the glucose in the blood unless enough insulin is secreted into the bloodstream by the pancreas. Insulin controls the blood glucose levels.
If you are taking meals with a lot of refined sugar and more carbohydrates than you need, your body will continue to store glucose in form of glycogen until it reaches a state where no more storage can occur. When this happens the excess glucose is converted into fat in the liver, which is transported to other organs and tissues. This fat ends up in your visceral organs and will conspicuously be displayed as belly fat.
An increase in belly fat is only one of the side effects of these high blood glucose levels. To avoid this you will need to do exercise on regular basis. There are several approaches you could take to lose weight such as easy weight loss and walking
If you continue with foods that have a lot of sugar or high carbohydrate diets, which cause the blood sugar levels to rise, your insulin receptors will eventually become desensitized so that you develop insulin resistance.
Insulin resistance is the starting point of several other health problems. You may begin to experience unusual fatigue, frequent urination and eventually diabetes. Insulin resistance is associated with inability of the cells of the pancreas to make enough insulin even after a meal when a lot of glucose is in the blood.
It could also be due to inability of the other body cells to respond to the insulin secreted by the pancreas. When the damage to the pancreas or other body cells is excessive the affected person is said to have Type 2 diabetes, Diabetes is not painful and is a slow killer as it begins long before you see your doctor with symptoms.
The life style you choose today will determine your tomorrow will be with or without type 2 diabetes. Later it may be high blood cholesterol, high blood pressure, diabetes and heart disease.
You will not lose belly fat if you continue to feed on foods that have high glycaemic index such as white bread, white rolls puffed wheat, corn chips, doughnut, broad beans, high fructose corn syrup, jelly beans, rice krispies, potato, baked, rice pasta and dates among others.
Best foods for balanced blood glucose levels and high energy
To normalize your levels of blood sugar you will find it most helpful if you eat whole grains, vegetables and legumes. These have lower amounts of sugar are rich in fiber and are digested at a very slow rate. The slow digestion provides a continuous supply of glucose. You can maintain almost a constant blood sugar level.
Lets consider the most common vegetables. Broccoli, cabbage, lettuce, mushrooms, onions and red peppers have low glycaemic index and they will not increase your blood sugar levels. Carrots, corn, sweet potatoes and peas have slightly higher glycaemic index and should be eaten in moderation.
As for fruits you should realize that all fruits are not equal in carbohydrate content and thus on the glycaemic index. Apples, cherries, grapefruits, grapes, orange, plum, pear have low glycaemic index but pineapples, mango, kiwi, cantaloupe, watermelon, papaya and banana are in a slightly higher level. These will increase your level of blood sugar than the later group and therefore should be eaten in moderation.