Part 1 of 4
Technically, this is not a tech article, but a health and nutrition article.
I have been diabetic for more than 20 years. I have been overweight WAY longer than that. In 2003, I weighed 292 pounds when I was diagnosed with Diabetes. In panic and fear, I lost 50 pounds. After the fear faded, I started a roller coaster, gaining weight and losing it. At Christmas, I weighed about 217 pounds. Per all the charts, my top weight should be 170 pounds.
Losing weight is not rocket science
Calories eaten – (calories needed to live + level of activity) = calories available
A positive number means too many calories, and your body stores the extra sugar in the liver or fat tissue. A negative number means your body pulls glucose from the liver or from your fat and converts it so you have what you need to survive.
I’ve been to doctors and nutritionists over the years. They basically say eat less, exercise more, and take these medicines.
I still had a hard time wrapping my mind around what too much sugar meant. What does too much sugar look like, and how does it impact my body? At Christmas, I saw a Facebook Reel posted by Jennifer Brown, “Truth About Sugar.”
I finally understood. I have confirmed what she said from other sources.
This is what I learned.
One Teaspoon
At any given moment, your entire bloodstream only holds about one teaspoon of sugar, 4 to 5 grams, or 1 sugar cube. It sounds like a tiny amount, but this small balance is what keeps your brain and body running. If that level goes too high or too low, you can get very sick. Your body works to keep that "one teaspoon" perfectly filled every minute of the day.
How Fast Does Your Body Use Sugar?
Even though your blood needs only 4- 5 grams of sugar at a time, your body is constantly using it up. Think of your bloodstream like a small waiting room. People (sugar molecules) are constantly leaving through one door to go to work in your muscles and brain, while new people are coming in through another door to take their place.
In a healthy person, this "room" empties and refills about every 30 to 45 minutes. This means that over a full 24-hour day, your body actually processes about 200 grams of sugar total
How Much Sugar Should You Eat?
To stay healthy and feel energized, nutrition experts generally recommend:
- Total Carbs:Aim for 225 to 325 grams a day. This gives your body plenty of fuel for both your brain and your physical activities.
- The "Good" Sugar:You don't need to worry about sugar in whole fruit or milk. These are healthy because they come with fiber and protein.
- The "Bad" Sugar:This is "added sugar" (like the kind in soda or cookies). Keep it less than 50 grams a day. Or about 10 grams of added sugar in a single meal.
How much ADDED sugar do most Americans eat daily?
The video I saw used sugar cubes. Sugar cubes are roughly ½” x ½” x ½.”
The American Heart Association recommends 25 grams (6 sugar cubes) for women and 36 grams (9 sugar cubes) for men.
The average amount of added sugar Americans consume daily is 70-77 grams (14-19 sugar cubes).
For example, a single 12-ounce can of brand-name cola has 39 grams of added sugar. Combine that with two frosted sugar cookies with 32 grams of added sugar, and you have hit the daily average.
Why Protein and Fat Help
If you eat a meal that is lower in carbs but high in protein and fat, it helps your blood sugar stay steady.
- It Slows Things Down: Protein, fiber, and fat act like a "speed limit." They slow the rate at which sugar enters your blood, preventing a "sugar crash" later.
- It Fills the Gaps:If you don't eat enough carbs, your body uses the extra protein you ate to manufacture the missing sugar.
- Straight into the Blood: Added sugars are missing the protein, fat, and fiber, and they go straight into your bloodstream, overwhelming your body.
- Damage to nerves and tissues: The sugar that can’t be removed from the blood thickens the blood and begins to damage capillaries and body cells.
The Bottom Line
Your body is a "sugar-processing machine." It works hard, taking the hundreds of grams of food you eat, and makes sure your body maintains 4-5 grams in your blood at all times. To keep that machine running smoothly, focus on eating plenty of whole foods and balancing your carbs with protein. This keeps you mentally sharp and your energy levels steady all day.
My goal with these articles about my diabetic journey is to encourage you to consider your lifestyle, if you are prediabetic and diabetic, to become your own advocate, get educated, and ask questions. There is hope to heal. Do not blindly accept medications as I did as the only solution. Dig deeper into how to best help yourself.
Disclaimer: No medical treatment is being recommended. You should do your own research and consult your doctor to decide how to proceed with your treatment.