A Perspective on Being Mindful of Blood Glucose Spikes
Hello!
I am Takahashi, the lead trainer at Small Gym Painfree.
In health building, carbohydrates are often talked about as something that should be 'restricted,' but what you should really be paying attention to is not the amount itself, but the 'movement of blood glucose levels'.
A particular problem is the 'blood glucose spike,' where blood glucose levels rise rapidly after a meal.
Today, I would like to talk a little bit about that.
What is a blood glucose spike!?
Generally, it refers to a state where postprandial blood glucose reaches 140 mg/dl or higher.
When blood glucose levels rise rapidly, a large amount of insulin is secreted to lower them. As a result, blood glucose levels then drop sharply, causing strong drowsiness, lethargy, and a decrease in concentration.
Repeating this can easily disrupt the autonomic nervous system and, in the long term, lead to the risk of metabolic problems.
The troublesome part is that these blood glucose spikes are difficult to detect in standard fasting blood tests.
Even if you are told that your 'blood glucose level is normal' during a health checkup, it does not necessarily mean that fluctuations after meals are being captured. In other words, there is a possibility that a state like 'hidden hyperglycemia' exists.
Does carbohydrate deficiency occur with carbohydrate restriction?
On the other hand, there is sometimes concern regarding reducing carbohydrates that 'isn't it bad for the body to be deficient in carbohydrates?'
However, from a physiological perspective, unless you are in a state of extreme starvation, carbohydrate deficiency basically does not occur.
This is because the human body has a mechanism called 'gluconeogenesis'.
Gluconeogenesis is the process of producing glucose within the body, mainly from components derived from amino acids and lipids.
Through this, a stable supply is provided to tissues that require sugar, such as the brain and red blood cells.
If you feel unwell while restricting carbohydrates, it is more likely that it is due to a disruption of the autonomic nervous system or a state where gluconeogenesis cannot keep up with energy demand, rather than a lack of carbohydrates.
Stress, lack of sleep, and excessive training also have an impact.
What is ideal blood glucose control?
So, what kind of state is ideal?
It is a state where blood glucose levels rise gently and fall gently due to the carbohydrates consumed.
Without rapid fluctuations, the autonomic nervous system remains stable, and excessive insulin secretion is less likely to occur.
Furthermore, it means that gluconeogenesis works as needed, and the amount of carbohydrates required by the body is appropriately supplemented.
A state where intake from the outside and production from the inside are kept in good balance can be called a stable metabolic environment.
Summary: Is there a 'correct answer' for carbohydrate intake?
In the orthomolecular approach, there is no uniform guideline for carbohydrate intake.
This is because the required amount varies greatly depending on individual metabolic status, activity level, stress level, muscle mass, and so on.
What is important is not 'how many grams to eat,' but 'how blood glucose levels are moving'.
And how you perceive the body's signs, such as physical condition, concentration, and drowsiness.
Neither demonizing carbohydrates nor consuming them without limit, but determining the amount that suits your own metabolism.
That perspective might be the most important thing in long-term health management.
Focusing on the 'movement' of blood glucose levels, not the 'numerical value'.
That is the first step to getting along well with carbohydrates (^^)
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