Individualized dietary plans need to consider a great deal more than dietary habits and exercise, a recent study suggests.
A much needed emphasis is placed on low carbohydrate and glycemic index diets however, additional factors need to be included in order to successfully lower post-meal blood glucose and prevent its long-term metabolic consequences.
A study published in Cell, demonstrates that post-meal blood sugar readings vary greatly in healthy individuals who consume identical meal types. Post-meal high blood sugar is a risk factor for the development of type 2 diabetes, cardiovascular disease, liver cirrhosis, obesity, and all-cause mortality in both type 2 diabetes and cancer.
Despite the importance of monitoring post-meal blood sugar readings, no method currently exists for predicting levels other than meal carbohydrate calculations.
Previous studies examining the effect of low-carbohydrate diets on type 2 diabetes, weight loss, and cardiovascular disease produced mixed results. This article suggests a more accurate predictor of blood glucose response is one that integrates dietary habits, optimization of gut flora, and timing proximity of physical activity and sleep to meals.
Here are some important findings from the research:
- Consumption of higher glycemic index foods resulted in higher post-meal blood sugar levels. This is further support of what we already know from previous research.
- HbA1c, a measurement of average blood sugar readings over a 3-month period, was predictive of future post-meal blood sugar levels. The higher the HbA1c, the higher future readings.
- Systolic blood pressure levels were positively associated with higher post-meal blood sugar levels.
- The liver enzyme level known as Alanine Aminotransferase (ALT), was positively associated with higher post-meal blood sugar levels. This tells us that liver health is important for optimal weight management.
- Post-meal blood sugar exhibited a positive correlation to CRP, an acute-phase protein originating from the liver that increases with body-wide inflammation.
- Gut ecology of microbes profiling accurately predicted future post-meal blood sugar readings, and interestingly, meal types altered the microbiome profile. Healthy gut ecology correlated with lower blood sugar levels.
- Non-fasting Total and HDL Cholesterol levels had a positive correlation to post-meal blood sugar levels. The further out-of-range, the higher sugar levels.
- Higher fiber content within the 24-hr prior to meal consumption correlated with lower blood sugar readings.
- Proximity of meal consumption to exercise and sleep was also a determinant of post-meal blood sugar levels. Longer length of time since sleep and exercise positively predicted higher post-meal blood sugar. There may be something to the adage: breakfast like a king, lunch like a prince, dinner like a pauper. Having larger meals in the morning and midday, closer to morning waking time, and smaller meals at night with exercise in the middle of the day to evening can work to prevent higher post-meal blood sugar levels.
There is no question that a huge amount of importance must be placed on the composition, quality, nutrient content, and amount of food one consumes. It’s important however, to be wary of dieting strategies that focus only on diet types and/or amount of exercise. Consider other health factors such as blood sugar readings, high cholesterol, inflammation, heart health, sleep, and gut microbiota as also playing key roles in your overall blood sugar stabilization and healthy weight goals.
In summary, it’s complex and we are here to help. There’s no one diet that is perfect for everyone. As naturopathic physicians, we are poised to offer a wide range of educational resources and integrative medical support to improve your chances of success in reaching your weight loss and overall health goals.
You don’t need to tackle it alone.
