EP56: Moong Dal Chilla & My Blood Sugar! | Breakfast Series [22cefd]
Post Time: 2025-07-29
Mindful eating has been touted as a potential game-changer in managing blood sugar levels, but how exactly does it work? The science behind mindful eating reveals that by paying attention to our food choices and savoring each bite, we can significantly impact our blood glucose levels.
The Impact of Mindfulness on Blood Sugar Regulation
Research suggests that mindful eating can lower fasting insulin levels and improve glycemic control in individuals with type 2 diabetes. A study published in the Journal of Clinical Psychology found that participants who practiced mindful eating experienced reduced symptoms of depression and anxiety, both of which are linked to blood sugar imbalances.
The Link Between Food Choices and Blood Sugar
When it comes to food choices, not all carbohydrates are created equal when it comes to their impact on blood sugar. Foods with a high glycemic index (GI) can cause a rapid spike in blood glucose levels, followed by an equally swift crash. In contrast, foods with a low GI release glucose gradually into the bloodstream, preventing such drastic fluctuations.
Fiber-Rich Foods for Blood Sugar Balance
Dietary fiber is another essential component of mindful eating when it comes to regulating blood sugar. Fiber-rich foods like fruits, vegetables, whole grains, and legumes slow down carbohydrate absorption in the digestive system, reducing insulin resistance and improving glucose metabolism. According to a review published in Nutrients, increasing daily fiber intake can lead to significant improvements in glycemic control.
The Role of Stress Management in Blood Sugar Regulation
Stress is another critical factor to consider when it comes to managing blood sugar levels. Chronic stress activates the body's "fight or flight" response, releasing hormones like cortisol and adrenaline that raise blood glucose levels. Practicing mindfulness techniques such as meditation, yoga, or deep breathing can help mitigate this effect.
The Connection Between Mindful Eating and Insulin Sensitivity
Insulin sensitivity is a key factor in maintaining healthy blood sugar ranges. When we eat mindfully, paying attention to the quality of our food choices and avoiding high-GI foods, we improve insulin sensitivity by allowing glucose molecules to be absorbed more slowly into the bloodstream.
Unlocking Better Blood Sugar Balance with Mindful Eating
While mindful eating may not eliminate the need for medication or other treatments in individuals struggling with blood sugar imbalances, incorporating this practice can significantly enhance their effectiveness. By adopting a mindful approach to food and stress management, we empower ourselves to make better choices that support overall well-being and maintain optimal health.
The Science-Backed Benefits of Mindful Eating
Research has consistently shown the positive effects of mindful eating on blood sugar regulation. A systematic review published in the Journal of Alternative and Complementary Medicine found significant reductions in fasting glucose levels among participants practicing mindful eating, underscoring its potential as a valuable tool for managing chronic conditions.
Breaking Down Common Barriers to Mindful Eating
For some, adopting a mindful approach to eating may seem daunting or time-consuming. However, incorporating small changes into daily life can have lasting benefits when it comes to balancing blood sugar levels and maintaining overall health.
In this Breakfast Series, I’m having popular breakfast items that we all eat, to see which ones increase blood sugar by how much, so I can take an informed decision on what to eat. . Research today shows that high blood sugar variability, in the long term, can lead a vast variety of health issues including weight gain (See the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder & Jessie Inchauspé among others). My aim is to track blood sugar variability and to stay shot for low blood sugar 83 blood sugar after eating within normal sugar levels as much as possible. And I’m sharing my experiences. . Please do note: I'm not a diabetic, or even a pre-diabetic. And I hope to stay that way by avoiding insulin resistance. target fasting blood sugar These are my continuous glucose monitor readings (CGM), and everyone's readings can be different. Ideally, each person should test food items on themselves individually to see how their body reacts. Finally, in addition to glucose spikes, calories & quality of ingredients also matter. . Sensor: Abbott Freestyle Libre . Enjoy the videos! . #weightloss #healthyfood #healthylifestyle #diabetes #weightloss #shorts