Counting Macros and Managing Your Glucose Levels

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While most people think of counting macros as a means to lose weight, change body composition and increase muscle mass, it can also be an effective tool for regulating your glucose levels.

Why should you care about this? Recent scientific research shows that up to 88% of adults in America have dysregulated glucose levels and with it, experience the harmful consequences (both short term and long term) of repeated glucose spikes without even realizing it.

In the short term hunger, cravings, poor energy, poor sleep, but in the long term type 2 diabetes, PCOS, increase risk for cancer, insulin resistance, heart disease, and yes- weight gain.

Years of repeated daily spikes in our glucose slowly increase our fasting glucose levels which overtime will put you at a higher risk for developing diabetes.

Glucose levels: (normal:80-100 mg/dl, impaired:101-125mg/dl, 126+ diabetic)

How Typical Macro Counters are excelling at regulating their glucose levels:

When you eat a macro balanced diet (the combination of fiber rich carbs, protein and healthy fats) you’re stabilizing your blood sugar!

When we take note of our fiber intake and strive for 25 grams daily we put ourselves in a much better position for regulated glucose levels. Eating Fiber, protein and fats with your meal helps to slow down the digestion of carbs and their absorption into your blood. 

As macro counters we track our steps, exercise and move our bodies which gives us the ability to store more glucose in our muscles instead of our fat. As you put on muscle mass your overall glucose levels will start decreasing.

Where Macro Counters Could be Falling Short:

If you’re anything like me and you’ve been counting macros on and off for years you might have figured out how to “manipulate” the numbers.

Macro counters can fail to recognize the importance of micronutrients. While you might be focusing on the quantities of protein, carbs and fats, the nutritional value of foods can take a back seat. For example, 50 calories of broccoli has a lot of  vitamins and minerals, fiber, and antioxidants, while 50 calories of soda has almost no nutritional value.

You could potentially still suffer from dysregulated glucose levels as a Macro Counter if you aren’t eating macro balanced foods together. When you repeatedly isolate protein and bank up carbs for simple sugars (like candy, juice, soda, ice cream, and cake) instead of pairing protein with slow digesting, high in fiber complex carbs like vegetables, lentils, beans, apples, berries, and sweet potatoes you’re spiking your glucose.

If your food quality is poor, it’s going to be much harder to stick to your macros consistently as hunger and cravings escalate from dysregulated glucose levels.

FINAL TIP: Less snacking, MORE robust meals. Every time we eat we’re spiking our blood sugar. Trade out snacks with little nutritional value for a macro balanced meal that’s going to satisfy for longer and keep those glucose levels regulated.

Tips for managing your blood sugar while macro counting.

Join the conversation in Ninja Insiders for our first Book Club: Glucose Revolution! Here we give 7 short videos of cliff notes on a book that will change you (and your family’s) outlook on nutrition!

Always consult your doctor before beginning a new nutrition program.

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