The level of increase in glucose in your blood after you eat and drink is an important indicator of metabolic health. It is normal for your blood glucose to rise after you eat and then fall again as your body takes in the sugar from your blood to use for energy or to store. However, blood glucose levels that are continually too high are not good for us.
Studies show if we want to manage and maintain a healthy weight, we should be concentrating on flattening our post-meal glucose curves and not counting calories. By flattening your blood glucose curves, you can consume more calories and lose more fat compared to people who eat fewer calories but do not concentrate on flattening their glucose curves. Avoid having blood sugar spikes and your blood glucose curves will flatten1.
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The hormones insulin and glucagon act as a partnership and are responsible for keeping the blood glucose in a healthy range. When blood glucose increases, insulin activates the cells to take up sugar and blood glucose is lowered. When blood glucose drops too low; glucagon stimulates the release of glucose stored in the liver into the blood. Together they ensure cells always have enough energy to function.
Learning how to balance your blood sugar and stabilize post-meal blood glucose spikes can be easy and sustainable with the right support in place. Using the following tools will support a healthy blood sugar and insulin response.
Calories from the various food groups, carbohydrates (starch and sugar), protein, and healthy fats each have a remarkably different effect on our blood sugar. To best stabilize your post-meal blood sugar spikes, we need to eat the various food groups in a certain order. According to researchers the best way to lower glucose spikes is to eat your vegetables first then your protein and fats and finally carbohydrates last4.
The Glycemic Index (GI) is a ranking from 1-100 and relates to how quickly foods make your blood glucose levels rise after consuming them. Low GI foods are more slowly digested and cause a gradual increase in blood sugar. In contrast high GI foods are quickly digested and cause a rapid increase in blood sugar.
Eating carbs naked, on their own away from other food groups, spikes our blood glucose and although we initially feel full, we quickly become hungry again as our blood sugar rises and falls. Over time, a high intake of sugar can damage hunger and fullness cues and heighten cravings.
Fiber, healthy fats, and protein help to shorten the glucose spikes in response to carbs and sugars. Protein, healthy fats, and non-starchy vegetables keep us fuller for longer because they take longer to digest, and they have a minimal impact on blood sugar7.
After eating something sweet we feel an initial energy boost as the feel-good hormone dopamine in the brain is released. Sweet food contains sucrose which is made up of fructose and glucose molecules. Sweet foods cause both a spike in glucose and a spike in fructose. However, glucose can be stored in the liver and muscles as glycogen, but fructose can only be stored as fat.
Eating something sweet at the end of a meal will minimize the resulting glucose spike compared to eating something sweet as a snack away from meals and on an empty stomach. This is because carbs raise our blood sugar but if we consume them after our veggies, fat, and protein they have a smaller effect on our blood glucose.
The period after eating is called the postprandial state and our metabolism is at its busiest during this time metabolizing nutrients and supplying our tissues with essential metabolic fuels. When we are not in the postprandial phase our insulin levels drop helping us to burn rather than store fat.
Snacking trains your metabolism to want more snacks. The more times you eat in a day the more times you will spend in fat storing mode instead of fat burning. If you want a snack, it is better to have a savoury one to avoid an unhealthy blood sugar spike. Recent studies show we can increase our metabolic flexibility and lose weight by eating larger meals less often rather than snacking every few hours8.
Exercising before a meal also has benefits for reducing our spikes but exercise after a meal flattens the glucose curve more. Exercise after a meal can reduce cravings, ease mood swings and ward off afternoon tiredness9.
Some dieters don't want to lose their shapely curves. Losing weight will make you healthier and will help you feel better, but you may not like how your body looks after losing weight. Certain diets and exercise plans can cause you to lose muscle tissue along with fatty tissue. Although a weight-loss plan will change your shape to some degree, you can do so without losing your curves.
Participate in upper and lower body strength training exercises at least three times a week to change your flabby curves into toned, shapely curves. Do resistance training exercises such as lunges and squats with dumbbells to tone the thigh, calf and buttock muscles. Perform three sets of 15 repetitions of lunges and squats.
Keep essential fatty acids in your diet while you are on a weight-loss plan in order to avoid losing your curves. When you burn more calories than what your muscles have stored for immediate use, you burn fat. Your body will burn muscle before fat if you don't consume enough fatty acids in your diet. The American Dietetic Association says that 35 percent of your total daily calories should come from unhydrogenated fats, also called "healthy" fats.
Include protein in your diet while you are trying to lose weight in order to keep your curves. Protein helps repair and build muscle tissue. If you use strength training in your weight-loss plan, you must eat protein or you will lose muscle mass. Your body will get its protein source from your muscles. This will cause a decrease in muscle mass and cause you to lose your curves.
Consume foods that help your body to produce leptin. Leptin is a hormone that helps regulate fat, hunger and energy expenditure. You may find it hard to stay on your diet if you have low leptin levels, which make you hungry and crave foods, especially sugar. People who cannot produce enough leptin usually end up being obese, according to Mehmet Oz and Michael Roizen, authors of "You: On A Diet: The Owner's Manual for Waist Management." Foods known to help the body produce leptin are low-carbohydrate foods such as poultry and seafood.
The control you have over your body shape is limited. Your genetics play a role in how your body is shaped. You cannot control where your body stores fat, so you may end up losing some curves where you would like to keep them.
Standard:
01 Center line pavement markings, when used, shall be the pavement markings used to delineate the separation of traffic lanes that have opposite directions of travel on a roadway and shall be yellow.
03 On roadways without continuous center line pavement markings, short sections may be marked with center line pavement markings to control the position of traffic at specific locations, such as around curves, over hills, on approaches to grade crossings, at grade crossings, and at bridges.
06 The center line markings on undivided two-way roadways with four or more lanes for moving motor vehicle traffic always available shall be the two-direction no-passing zone markings consisting of a solid double yellow line as shown in Figure 3B-2.
Guidance:
07 On two-way roadways with three through lanes for moving motor vehicle traffic, two lanes should be designated for traffic in one direction by using one- or two-direction no-passing zone markings as shown in Figure 3B-3.
Support:
08 Sections 11-301(c) and 11-311(c) of the "Uniform Vehicle Code (UVC)" contain information regarding left turns across center line no-passing zone markings and paved medians, respectively. The UVC can be obtained from the National Committee on Uniform Traffic Laws and Ordinances at the address shown on Page i.
Standard:
09 Center line markings shall be placed on all paved urban arterials and collectors that have a traveled way of 20 feet or more in width and an ADT of 6,000 vehicles per day or greater. Center line markings shall also be placed on all paved two-way streets or highways that have three or more lanes for moving motor vehicle traffic.
Guidance:
10 Center line markings should be placed on paved urban arterials and collectors that have a traveled way of 20 feet or more in width and an ADT of 4,000 vehicles per day or greater. Center line markings should also be placed on all rural arterials and collectors that have a traveled way of 18 feet or more in width and an ADT of 3,000 vehicles per day or greater. Center line markings should also be placed on other traveled ways where an engineering study indicates such a need.
11 Engineering judgment should be used in determining whether to place center line markings on traveled ways that are less than 16 feet wide because of the potential for traffic encroaching on the pavement edges, traffic being affected by parked vehicles, and traffic encroaching into the opposing traffic lane.
Standard:
01 No-passing zones shall be marked by either the one direction no-passing zone pavement markings or the two-direction no-passing zone pavement markings described in Section 3B.01 and shown in Figures 3B-1 and 3B-3.
02 When center line markings are used, no-passing zone markings shall be used on two-way roadways at lane-reduction transitions (see Section 3B.09) and on approaches to obstructions that must be passed on the right (see Section 3B.10).
03 On two-way, two- or three-lane roadways where center line markings are installed, no-passing zones shall be established at vertical and horizontal curves and other locations where an engineering study indicates that passing must be prohibited because of inadequate sight distances or other special conditions.
04 On roadways with center line markings, no-passing zone markings shall be used at horizontal or vertical curves where the passing sight distance is less than the minimum shown in Table 3B-1 for the 85th-percentile speed or the posted or statutory speed limit. The passing sight distance on a vertical curve is the distance at which an object 3.5 feet above the pavement surface can be seen from a point 3.5 feet above the pavement (see Figure 3B-4). Similarly, the passing sight distance on a horizontal curve is the distance measured along the center line (or right-hand lane line of a three-lane roadway) between two points 3.5 feet above the pavement on a line tangent to the embankment or other obstruction that cuts off the view on the inside of the curve (see Figure 3B-4). 152ee80cbc
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