Setting the Foundations Part II
This post is part of the foundations series. You can find Part I here, where we discuss whole, nutrient-dense foods and simple tips for better digestion.
Flattening those glucose curves.
You may have noticed a common thread in this journey so far, the damaging effects of processed and refined foods and the havoc they wreak across our bodily systems. When you eat food, your digestive system is hard at work absorbing nutrients, but another system is working on harnessing food as the energy to power your entire body. The central nervous system controls blood sugar regulation by communicating with the pancreas, the adrenal glands, adipose tissue, the liver, and skeletal muscle, quite a mix of characters!
The hormones that regulate our blood sugar are insulin, glucagon, epinephrine, norepinephrine, and cortisol. Our ability to balance our blood sugar battles processed foods, environmental toxicity, and perceived stress that keep our bodies in a constant emergency. The regular blood sugar spikes and dips after doughnuts or endless cups of coffee lead to adrenal fatigue, oxidative stress, and many other health issues.
During pregnancy, these concerns combine with the fear of gestational diabetes (GD). Lily Nichols RDN, the author of Real Food for Pregnancy, notes that upwards of 18% of pregnant women are diagnosed with GD. Her work on using nutrient-dense foods instead of conventional prenatal nutrition to combat GD is groundbreaking. Even more fascinating is that her findings apply to prenatal health and the general population. Some of her recommendations are balanced macronutrient ratios (rather than a traditional carbohydrate-heavy meal), practices to de-stress, and the benefits of incorporating organ meats into one's diet. These lifestyle shifts will help any individual seeking better blood sugar regulation.
All about those healthy fats.
Traditionally, fat is easy to vilify because it's associated with weight gain, but the truth is that we need a certain amount of fat for optimal health. This idea of a macronutrient-balanced meal might raise the alarm, as that means a balance of carbohydrates, proteins, and fats. Fats provide a long-burning energy source, act as building blocks for cell membranes and hormones, aid in the absorption of fat-soluble vitamins A, D, E, and K, allow us to use proteins properly, and so much more. Plus, there are so many different types of fats. First and foremost, let's go ahead and remove all of our industrial seed oils (vegetable, canola, rapeseed, etc.) from our pantries, as we know they offer our bodies nothing in terms of nutrition and health.
Getting enough Omega-3 fatty acids is especially important during pregnancy as they are critical building blocks of the fetal brain and retina (Coletta, 2010). Linoleic acid (Omega 6) and alpha-linolenic acid (Omega 3) fats are essential fatty acids, meaning we cannot make them on our own. Excellent sources of Omega-3 are fish oil, flaxseed oil, walnuts, and pumpkin, while sunflower oil, sesame oil, and black currant seed are some great sources of Omega-6. The ideal ratio of Omega-6s to Omega-3s in the diet is approximately 2:1.
So please, butter your toast, have a slice of bacon, and enjoy your fats, knowing that they are vital to your body’s ability to support so many of its processes. And if you really want to start feeling good, eat something before your coffee in the morning. By offering your body sustenance rather than adrenaline enhancing caffeine you might notice your day goes a lot smoother.
References
Nichols, Lily. (2018). Real Food for Pregnancy. USA: Lily Nichols.
Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy. Reviews in obstetrics & gynecology, 3(4), 163–171.