Understanding Glucose and Its Role in Your Body

Glucose is a key energy source for your body, coming from the food you eat. It serves two main purposes:

1. Burning: Glucose is used in your cells' mitochondria to produce ATP, the energy your body uses.

2. Growth: Glucose provides building blocks for essential components like lipids, DNA, and proteins.

Glucose Spikes: What Triggers Them?

Food is the primary cause of glucose spikes, not air pollution or other factors. The extent of the spike depends on:

1. The Type of Glucose: Starch consists of amylose and amylopectin, which impact glucose response differently. Amylose (in foods like beans) leads to slower glucose release, while amylopectin (in bread, rice, and pasta) causes a quicker spike.

2. Fiber Content: Fiber acts as a barrier, slowing glucose absorption and lowering the spike. This effect is measured by the glycemic load, which accounts for both the amount and absorption rate of glucose.

Glucose Variability: Why It Changes Throughout the Day

Blood glucose tends to be higher in the morning due to natural hormone release. This fluctuation is normal, and monitoring these changes provides insight into insulin dynamics, revealing potential issues like insulin resistance or reactive hypoglycemia (a drop below baseline causing irritability and hunger).

How Your Body Handles Glucose

After eating, glucose enters your bloodstream. Here’s how your body manages it:

• Liver absorbs 20% of the glucose, and the rest goes into circulation.

• Organs like the brain, heart, kidneys, and muscles extract what they need.

• Fat cells take up the remaining glucose, regulated by insulin.

The key is to keep glucose spikes low to minimize reliance on insulin and prevent fat storage.

Frequency and Size of Glucose Spikes

Spikes occur with every meal. The goal is not to eliminate them but to minimize their size and duration. Eating foods low in refined carbs, high in fiber, and limiting leucine helps achieve this. Ideally, aim for two to three meals a day to maintain better metabolic control.

Decoding Glucose Spikes: Shape and Duration Matter

The initial spike and the following plateau tell different stories:

• Spike Amplitude indicates insulin reserve, with larger spikes suggesting impaired insulin release.

• Plateau Duration indicates insulin resistance and relates to metabolic conditions like diabetes, cardiovascular disease, and more.

Timing and Hormonal Response

Meal timing affects glucose levels, with a higher risk of elevated glucose if meals are eaten late. High-carb diets can strain beta cells, leading to higher glucose levels by evening.

When glucose drops below baseline, your body releases glucagon, epinephrine, and cortisol to compensate, which can lead to a glucose roller coaster.

Hyperglycemia vs. Hypoglycemia

After a meal, glucose should peak around 30-45 minutes and return to baseline within 90 minutes. Failure to do so or experiencing reactive hypoglycemia indicates insulin issues that need dietary adjustments.

How to Mitigate Glucose Spikes

To control glucose spikes and their impact on insulin:

1. Reduce total carbohydrates and increase fiber intake.

2. Improve insulin sensitivity by cutting back on refined carbs and sugar.

Glucose Level Guidelines

The American Diabetes Association (ADA) provides benchmarks for glucose levels:

• Fasting glucose over 90 mg/dL may indicate a problem.

• Over 100 mg/dL is considered pre-diabetic.

• Over 125 mg/dL suggests Type 2 diabetes.

The goal is to keep glucose as low as possible through improved insulin sensitivity.

The Role of Continuous Glucose Monitoring (CGM)

CGMs are an effective tool for tracking glucose variability and catching early signs of insulin resistance. They provide real-time insights into glucose spikes and plateaus, helping you adjust your diet and lifestyle to optimize metabolic health.

Insulin Resistance and Metabolic Dysfunction

Insulin resistance leads to higher insulin levels, which can contribute to chronic diseases. Reducing insulin is essential to improving metabolic health, and a CGM can identify problems before other biomarkers can.

By understanding and managing your glucose levels effectively, you can take charge of your metabolic health and enhance your long-term well-being. Stay informed, stay proactive, and take the necessary steps to optimize your body’s glucose response.

This newsletter provides insights into glucose management, metabolic health, and the importance of monitoring. For further guidance, consult with your healthcare provider or a metabolic health specialist.

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Dr Ali Khazaeizdeh, MD