Controlling Blood Sugar: An Expert's Guide to Managing Insulin Resistance and Maintaining Optimal Health

Smart Blood Sugar by Marlene Merritt is a comprehensive guide to understanding and managing blood sugar levels. The book is written by a certified clinical nutritionist and provides a holistic approach to controlling blood sugar levels through diet, exercise, and lifestyle changes.

One of the key takeaways from the book is the importance of insulin resistance in blood sugar management. Merritt explains that when our cells become resistant to insulin, the body produces more insulin to try and lower blood sugar levels. This can lead to weight gain and an increased risk of diabetes. She also points out that Insulin resistance is not only a problem faced by diabetics but also a common issue among people who are overweight or have a family history of diabetes.

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To address insulin resistance, the book recommends a low-carbohydrate, high-fat diet. This type of diet is designed to reduce the demand for insulin and improve insulin sensitivity. Merritt explains that when carbohydrates are consumed, they are broken down into glucose (sugar) which is then absorbed into the bloodstream. This causes the pancreas to release insulin to help transport the glucose into the cells to be used as energy. If there is too much glucose in the bloodstream, the body produces more insulin, which leads to insulin resistance. By reducing carbohydrate intake, the body will produce less insulin, which can help to improve insulin sensitivity.

Merritt also emphasises the importance of including healthy fats, such as avocado, nuts, and coconut oil, in our diet as they can help control blood sugar levels and reduce inflammation. These healthy fats, along with protein, can help to keep you feeling full and satisfied longer, which can help you to avoid the urge to snack on sugary or processed foods.

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The book also provides detailed information on the glycemic index (GI) and how to use it to make healthy food choices. The GI is a measure of how quickly a food raises blood sugar levels and Merritt explains how to use it to select foods that will not spike blood sugar levels. She explains that low-GI foods are absorbed slowly and are less likely to cause a rapid increase in blood sugar levels. High-GI foods, on the other hand, are absorbed quickly and can cause a rapid increase in blood sugar levels. By choosing low-GI foods, you can help to stabilise blood sugar levels and avoid the "sugar highs and lows" that can be associated with high-GI foods.

In addition to diet, the book also focuses on the importance of regular exercise in blood sugar management. Merritt explains that regular physical activity can improve insulin sensitivity, reduce inflammation, and lower blood sugar levels. She provides a variety of exercise options, including weight lifting, cardiovascular exercise, and yoga, and explains how they can benefit blood sugar control. Exercise not only helps to improve insulin sensitivity, but it also helps to burn off excess glucose in the bloodstream, which can help to lower blood sugar levels. Merritt also emphasises the importance of regular exercise for weight management, as excess weight can contribute to insulin resistance.

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The book also includes a comprehensive chapter on supplements that can help support blood sugar management. Merritt reviews a variety of supplements, including chromium, magnesium, and berberine, and explains their potential benefits and how they should be used. She explains that chromium can help to improve insulin sensitivity, magnesium can help to lower blood sugar levels, and berberine can help to improve insulin sensitivity and lower blood sugar levels. However, she also advises that supplements should be used in addition to diet and exercise and under the guidance of a healthcare professional.

Another important aspect of the book is its focus on stress management. Merritt explains that stress can cause blood sugar levels to rise and that it is important to find ways to manage stress in order to maintain healthy blood sugar levels. She provides a variety of stress management techniques, including meditation, deep breathing, and journaling, that can be used to reduce stress.

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Smart Blood Sugar also includes a meal plan and a variety of recipes that are designed to support blood sugar management. The meal plan is easy to follow and provides a variety of options for breakfast, lunch, and dinner. The recipes are delicious and simple to prepare and are suitable for anyone looking to improve their blood sugar control.

Overall, Smart Blood Sugar is an extremely informative and valuable guide for anyone looking to understand and manage their blood sugar levels. Merritt's approach is practical and easy to follow, and her recommendations are backed by scientific research. Her book is a great resource for those who have diabetes, pre-diabetes, or simply want to improve their overall health and wellbeing. It provides a holistic approach to blood sugar management that includes diet, exercise, supplements, stress management, and meal planning, which can be tailored to individual needs.

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