...low blood sugar can cause low serotonin depression, anxiety and bipolar depression, ...

High Blood Sugar and Diabetes Natural Treatment and Remedies

-Chapter 8-
Natural Treatments and Remedies to Correct Blood Sugar Problems

PeterSmithUK.com © 2014 (updated 21st June 14)
In the previous chapter you learned to detect unhealthy blood sugar levels in this chapter in this chapter you’ll learn everything you need to know about how the foods you eat, proteins, fats, fibre and particularly carbohydrates, are broken down in the digestive system and end up as glucose in the blood stream so that you will know exactly how to change your meals to stabilise your blood sugar. You need to understand how specific foods and meal combinations affect your blood sugar before you can use the dietary therapy treatments described in the next and final chapter. 
In the future with the knowledge you will learn in this chapter you should be able to just look at a plate of food and make a reliable guess about how it will affect your blood sugar, you’ll know how to adjust the proportions of the item on your plate to balance the glycaemic effect of the meal and know what to include on your plate to compensate for the presence of some unhealthy high GI carbohydrates. and then follow a diet that permanently maintains healthy blood sugar levels you need to fully understand

Understanding Carbohydrates

Understanding How Carbohydrates Affect Our Blood Sugar
To get a complete understanding of how carbohydrates affect blood sugar I’ll build up your knowledge in steps:-
Step 1 Glycaemic Index or GI.
Step 2 Glycaemic Load or GL.
Step 3 Resistant Starch How Cooking affects Glycaemic Response.

Be Prepared to Update Your Understanding and Learn Something New

Glycaemic index and glycaemic load are useful ways of ranking the effect of carbohydrates on blood sugar, put simply the glycaemic index is a measure of how quickly a carbohydrate will be broken down by our digestive system and deliver glucose into our blood. A carbohydrate with a high glycaemic index (over 70) such as white rice is rapidly broken down by our digestion and quickly releases glucose into our blood therefore it causes a spike in blood sugar and a carbohydrate with a low glycaemic index such as whole-grain brown rice will be broken down slowly by our digestion and release glucose into our blood slowly. Glycaemic load goes a step further and ranks not just how quickly a carbohydrate releases glucose but also how much glucose is contained or stored within it.
The GI and GL ranking systems are great starting guides but at the centre of the techniques in this book is to use a glucose meter to determine your own individual glycaemic response to the real meals you actually eat so that you can go beyond GI and GL and accurately adjust your meals to your individual body’s ability to keep your blood sugar at optimal levels.
Precisely measuring the actual effects of different carbohydrates has often completely contradicting what we once thought and produced some surprising results. It turns out that the simplistic old-fashioned way we used to look at carbohydrates as being good sustained energy releasers because they were brown, wholemeal or unrefined and bad energy releasers because they were white and refined is often wrong. By actually measuring the effects on blood sugar after eating different carbohydrates we now know you can't tell or guess whether a carbohydrate will be digested and turned into glucose quickly or slowly just by looking at it. For example traditionally and intuitively you would think that white refined sugar would be the worst thing you in your kitchen to cause spikes in your blood glucose, but actually white sugar is only 50% glucose, the other half being fructose and when it’s in candies the glucose molecules can actually be so densely packed together that the enzymes in our digestive system take longer to break it down then they do to break down the glucose in baked or mashed potatoes; so baked or mashed potatoes can cause worse spikes your blood sugar than candies full of sugar! It’s true the potatoes give you other good things like potassium but purely in terms of blood sugar they can be worse spikes than white sugar.
Glycaemic index and glycaemic load testing has given us a much deeper insight into the real effects carbohydrate foods have on our blood sugar, so be prepared to learn something new and think differently about carbohydrates. The research into glycaemic index and glycaemic load began in the early 80s and I think has been truly revolutionary and one of the greatest developments in nutritional medicine over the last few decades. I believe this new understanding should be more widely appreciated and utilised for the much needed assistance it could provide in helping us to fight the modern plague stalking our population i.e. diabetic related illnesses. 

Glycaemic Index or GI

TO TEST In the glycaemic index ranking system carbohydrate foods are given the number between one and 100, the higher the number the more quickly it breaks down into glucose, so for example some types of white rice have a GI of 85 which is high and sometimes of brown rice have a GI of 45 which is low.
To work out the GI value of different carbohydrates a standard amount of the carbohydrate is given to a group of people some diabetic and some non-diabetic and the actual effect on their blood sugar is measured. So the glycaemic index ranking system gives us real numbers determined by testing will people and it was a tremendous step forward in our understanding of carbohydrates and how they affect our health. 
The days when we just looked at the colour of something (white or brown) to guess whether or not it was a refined quick release carbohydrate or a healthy slow release complex carbohydrate are over. Today thousands of foods have had their GI values determined and this has produced some surprising results, no matter how surprising and counterintuitive some of the results may seem to be we must remember that these are real numbers based on testing real people and or a genuine measure of how quickly that individual food will affect our blood sugar. So be prepared to think differently about good and bad carbohydrates and bring your understanding up-to-date. For example as just mentioned above from the point of view of causing a spike in blood sugar eating some types of white bread or mashed potatoes is actually worse than eating some white sugar containing candies! {Explain later}, some types of white rice have a lower glycaemic index than some types of brown rice and watermelon has a higher GI than a Mars bar.
The reason this matters so much to understand GI is because if we continue to use the old way of looking at carbohydrates we may think we’re doing the right thing but actually end up eating foods that increase our chances of becoming diabetic, getting heart disease and just having rubbish stamina.

The Flaws and Limitations of the GI System

Useful as the glycaemic index system is it only gives us a partial and limited understanding of the real effect of carbohydrates, it tells us for example the effect on our blood sugar of eating XXX grams of a particular potato on its own on an empty stomach but of course in the real world you would never do this. In the real world if you gave me a baking potato to heat I would scoop the middle out and re-stuff it with tuna, olive oil and diced red peppers or chilli beans and the effect of the olive oil will slow down the digestion of the carbohydrates in the potato thereby lowering the speed at which it releases glucose into the blood and in the hours to become when all the glucose has been released from the potato starch and I blood sugar starts to fall some of the protein in the tuna will be converted into glucose giving my falling blood sugar levels a soft landing and preventing it reactive hypoglycaemic affect. So glycaemic index numbers only tell us how a particular carbohydrate would affect our system if we ate it on its own in isolation and when you eat a real meal as opposed to eating a single thing like a Mars bar this does not tell us exactly what’s going to happen to our blood sugar. For this reason many people criticise and dismiss the glycaemic index system but I think this is a big mistake because there’s still something incredibly useful about being able to identify the items on your plate and in your diet that quickly turn into blood sugar. Being able to identify these foods enables us to target and exclude the specific components of our diet with the potential to cause swings in our blood sugar and that’s all the GI system really gives us, it’s just a starting point. The GI system only informs us about one component of a food, it’s effect on blood sugar it doesn’t tell us anything about any of the other qualities that determine whether a food is healthy or unhealthy such as the presence of antioxidants, vitamins, minerals and fibre etc. once you clearly understand what GI numbers are and their limitations you can begin to fully appreciate just how incredibly useful these numbers as a guide to healthy eating. 
To treat and maintain healthy blood sugar levels don’t eat foods with a GI higher than 70.
You can put a link to the latest GI tables {insert link} on your smartphone/computer and you can start looking up the GI values of what you’re eating straight away, the latest tables contain thousands of foods so I suggest you don’t tried to find a food by strolling down to a list but rather do a word search of the entire page, I also warn you it’s easy to spend a lot of time comparing this and that food and if you don’t want to spend a lot of time doing that just draw a line and say anything below 70 is okay at this stage because with the self-testing system in this book about you going to be effectively going beyond the GI system and produce your own numbers anyway.
Glycaemic Index Summary
The GI of food is a measure of how quickly a it is broken down and turned into glucose, any food with a GI higher than 70 turns into glucose too quickly causing a surge in glucose which then provokes a surge in insulin to lower the excess glucose in our blood. Such foods are totally unacceptable even in small amounts during your recovery program and should only ever be allowed as rare treats if at all in the future. It is one of the big challenges of healthy eating in the modern world to avoid the frequent consumption of foods that cause unhealthy spikes in our blood glucose and insulin levels because these foods are so ubiquitous; if such foods are a regular part of your diet right now it may seem like a daunting task to eliminate them but it really does get easier quite quickly. When you eat high GI foods the rise and then subsequent fall in your blood sugar levels causes cravings for more sweet foods, when you stop eating these foods however and stabilise your blood sugar this craving goes away. For many years I would not eat any sweet foods or high GI foods until Christmas and then just let it all go and stuff myself with Christmas cakes and puddings after about 10 days of this I would redevelop strong cravings for sweet foods and notice myself staring and being drawn to the chocolates and sweets next to the counter in every shop I visited, I would also crave puddings after my meals. Within less than a week however of avoiding high GI foods and eating a blood sugar stabilising diet by cravings and interest in sweet foods would completely disappear again.
Eating sweet and high GI foods sets off a rollercoaster ride that causes cravings for more sweet foods when you stop eating them you step off the rollercoaster and eventually the cravings go away. What I now do a Christmas to prevent getting hooked on sweets again and then having to spend January re-stabilising my blood sugar is practised a little moderation so I would have one piece of cake and not to, I also now know to consume fibre at the same time so I would for example takes psyllium husks at the same time as having some Christmas cake to slow down the absorption of glucose into my bloodstream, I also aim to include some protein and oil whenever I have something sweet or high GI, I also try to have a couple of days over the holiday period where go back to eating well, even semi-fasting and lastly I make a point of regularly doing HIIT exercise (discussed below) which only take a few minutes a day. This simple combination of practices enables me to participate in celebratory and festive food without having become a sugar junkie every January 1. 
The GI number is not always fixed be cooking and combining the carbohydrate with other foods POT SALAD VS MASH. VINIGAR. COOKED ESPECIALLY OVER COOKED CARROTS VS RAW. We’ll go into this in detail in the GR section.

Glycaemic Load or GL

You can think of glycaemic load as a measure of the amount of glucose stored in a carbohydrate, so it carbohydrate with a high glycaemic load will release a loss of glucose and give our pancreas a big work load.
Glycaemic Load or GL In addition to avoiding or high GI foods you must also avoid eating a high glycaemic load; the simple way to think about GL is it’s a measure of the total amount of glucose contained within a particular food, carrots for example contain carbohydrates but they also contain a lot of water and fibre and so they contain less glucose than compared to pasta which has a very high GL. Basically avoid large amounts of carbohydrates even if they have a low glycaemic index.
For the purposes of stabilising your blood sugar fill yourself up on protein, good oils and fibre. It may feel uncomfortable however for the fastest therapeutic results you could go completely carbohydrate free for the first month or so, even 2 weeks without carbohydrates would speed at the therapeutic effects; although it would be helpful it’s not at all essential to give up carbohydrates to stabilise your blood sugar.
The presence of any oil in a meal slows down digestion and the speed at which glucose liberated, however some oils are healthier than others. Olive oil is a healthier choice than saturated animal fats from the point of view of heart disease, oily fish is recommended as is hemp or flaxseed oil. Saturated fats from plant sourcesare particularly useful for stabilising blood sugar, these include the oils from coconuts, avocados and peanuts. Not only does the presence of these oils within the meal beneficially slow down digestion but the fatty acid molecules they contain (medium-chain length fatty acids) can actually be used directly by the body and brain as an alternative source of energy to blood glucose. In practical terms this means that an avocado sandwich or adding avocado to pasta salad or putting coconut cream in your morning porridge (oatmeal) or eating a peanut butter sandwich will significantly help to stabilise your blood sugar following that meal. Moreover the medium-chain saturated fats from these plant sources do not raise cholesterol like the long chain fatty acids found in animal saturated fats can do.
Fibre particularly soluble fibre significantly slows down the release of glucose from a meal so you must eat a very high fibre diet, even going so far as to add psyllium husks say 1 or 2 teaspoons per day to your diet. For example I would not eat a banana on its own without consuming about half a teaspoon of psyllium husks at the same time, this would also counteract the constipating affect bananas tend to have. Consuming fruit juice can have an upsetting effect on blood sugar however if you consume over half a teaspoon of psyllium husks at the same time the presence of the soluble fibre will neutralise the unwanted effects. I make my own sourdough bread and add psyllium husks to the dough to increase the fibre content.
Surprisingly acid also slows down the release of glucose from the stomach so the healthy acidic nature of sourdough bread reduces its glycaemic index compared to normal yeasted bread. Lemon juice and vinegar will also slow down the release of glucose from a carbohydrate containing meal so eating a generous serving of freshly made salad dressing (approximately 2/3 oil to one 3rd lemon juice/vinegar) with a serving of carbohydrate reduces the glycaemic index effect. For example small serving of pasta with a large portion of steamed vegetables/salad liberally covered with salad/vinaigrette dressing would produce a low glycaemic meal.
Cooking affects the glycaemic index of carbohydrates. Overcooked carrots for example have a much higher glycaemic index than slightly steamed carrots. Another example would be when potatoes are cooked until they soft, especially if they are mashed and still steaming hot the carbohydrates they contain swell and expand making it easier for our digestive enzymes to quickly break them down into glucose making them a totally unacceptable food on a low GI diet; however when small new potatoes are steamed until almost ready then allow to cool, then refrigerated to make a potato salad the carbohydrate molecules shrink and become compact again which makes them slower to digest; this is called resistant starch and is perfectly acceptable on a blood sugar stabilising regime as long as only consumed in moderation. You can find books and recipe ideas on resistant starch online.
All currently known GI and GL values along with the tremendous amount of useful information is available at www.Mendoza.com follow the link for GI values. The book: The New Glucose Revolution will explain the effects of fibre, cooking, food acids etc. on the GI of foods, it also has recipes.
Most people will begin to feel improvements in their health by controlling their blood sugar within weeks however my observation is it takes from 6 months to 2 years for healthy restoration of pancreatic and liver function; after that time your blood sugar control mechanisms can become sufficiently robust that the occasional consumption of a high GI food or skipping a meal due to circumstances have little or no noticeable effect on your energy, obviously if you return to your old ways your health would begin to deteriorate again.
ADD if a meal/serving has more than 16 grams of total carbs especially juice
First thing in the morning we have been without food for a long time and I blood sugar will tend to be low it’s important not to cause rapid dramatic rise in blood sugar by eating and unhealthy high GI breakfast. Eat a breakfast rich in protein and high-quality fat, eggs for example the little sourdough toast with coconut fat spread or sugarfree baked beans on toast. If you’re not used to eating protein and fat for breakfast it may take some getting used to but with persistence your stomach will get used to it.
Regularly eat small snacks containing protein and oil every 2 or 3 hours throughout the day such as nuts, seeds, boiled eggs, cheese or meet, in the future you may want to cut down on sources of saturated animal fats for the health of your heart but the focus right now is stabilising your blood sugar.
Try and work out the right amount of carbohydrate that your system can tolerate at this time, on the one hand if you eat too little or no carbohydrates at all the meal may feel unsatisfying, experiment to find the minimum amount of carbohydrate you need to eat to make your meals feel satisfying; on the other hand if you eat too much carbohydrate it will produce a glycaemic response that makes you feel tired and crave sugar afterwards. Learning the glycaemic index and glycaemic loads of the foods you regularly eat and observing the effects they have on your sugar cravings and energy levels may seem like a lot to learn in the beginning but within a few months it should become easy and intuitive.
Protein and fat have very little effect on blood glucose levels. Protein does not affect the absorption of carbohydrates or glucose response peak. Fat to laser Pico but not the total glucose response. There are some indications that the long-term consumption of high fat and high protein diets may induce insulin resistance. For more details, see “protein controversies in diabetes” I’m reading this from the website diabetestype2./ca/glycemic/ linked of mendosa.
Sugar Substitutes
xylitol is a five carbon molecule instead of a the six carbon molecule shape that also is made out of, so it has a different molecular shape the sugars and this means that even though xylitol can bind to the receptors on the tongue that make it taste sweet it is not going to be metabolised (processed through the body) in the same way. So xylitol does not raise blood sugar, it cannot feed the dental plaque bio-film production on our teeth and it cannot perform advanced glycation end products. It is however going to be used as a fuel source for the bacteria in our intestines and may initially cause some intestinal disturbance as the bowel flora adjust to it. You’ll see many warnings online about xylitol causing diarrhoea and that it therefore should be avoided by people with irritable bowel syndrome in particular, however I’ve been recommending xylitol for many years in my practice and only observed the diarrhoea affect in two or three people so it’s quite rare.
The Glycaemic Response Diet Putting It All Together and Starting Your Recovery
In the next and final chapter you will use everything you’ve just learnt about carbohydrates, GI and GL and take it to another level. When carbohydrates are combined into a real meal also containing protein, oil and additional high-fibre foods the presence of the protein, oil and extra fibre changes how quickly the carbohydrate releases glucose into the bloodstream; this overall effect of the real meal is called the glycaemic response i.e. the total you will learn how combining carbohydrates with other foods including proteins, oils, acidic liquids (lemon juice and vinegar) and fibre changes the speed at which the carbohydrate breaks down into glucose and reduces GI affect of the carbohydrate. 
High blood sugar, low blood sugar and diabetes Natural Treatment and Remedies

-Chapter 9-
-Putting It All Together-


Treatments and Natural Remedies to Correct Blood Sugar Problems

PeterSmithUK.com © 2014
(Updated 23rd June 14)
I must strongly advise you to consult with your healthcare provider for advice and supervision if you are unfit, significantly overweight and or have other health complications. You can always safely start with following a low GI and low GL diet, eating more fibre, vegetables (not potatoes!) and increasing low intensity exercise, the relaxation response training, if needs-be spend a few weeks or even months improving your overall diet and fitness before embarking upon some of the more radical and intensive treatments described in this chapter.


The Individual Glycaemic Response Diet
Beyond the Glycaemic Index
The New Way to Stabilise Blood Sugar

Step 5 How Gut Fermentation Balances Blood Sugar and How to encourage it.
The second meal effect, the lentil effect. 
Overall Plan
  • The basic plan to control blood sugar is to:
  • Use a glucose meter to work out your individual carbohydrate allowance and personal glycaemic response to your typical meals to bring your blood sugar under control, see chapter 7 Testing Your Blood Sugar.
  • Completely stop eating foods with a GI above 70 and overall reduce the glycaemic load of your diet, for the latest GI values see Mendosa.com
  • If you have insulin resistance or diabetes type II undergo a radical fasting treatment to unwind it.
  • lose excess weight,
  • increase the amount you move your body on a daily basis and do three HIIT exercise sessions per week,
  • drink lots of coffee (yes coffee is good for blood sugar control) and green tea, but until you’ve learnt to switch on your relaxation response you’re probably better off using decaffeinated as the caffeine stimulates the adrenal glands.
  • Make sure you get enough sleep.
  • learn the ability to switch on the relaxation response to lower adrenaline and cortisol levels which increases the collating blood sugar levels,
  • include the small amount of wine every day,
  • cut-out fast-food and junk food completely 100% for at least a couple of years, don’t use phthalate, phthalates are chemicals found in the fumes, nail polish, most cosmetics/toiletries soft plastic packaging, any household cleaners including dishwasher soap’s, dryer sheets. People with the highest levels of phthalates and they your own were nearly twice as likely to develop diabetes; phthalates are one of those man-made chemicals that interacts with and disrupts hormone production including insulin.

Diet Therapy to Stabilise Blood Sugar

There are 4 principal dietary therapy techniques  to stabilise blood sugar:-
2/The Second Meal Effect
When we eat a meal rich the right type of fibre it can produce a secondary delayed effect of actually lowering the release of sugars from the next or second meal we eat. 
This effect was initially observed following the consumption of lentils and was originally called the lentil effect but then subsequently became known as the second meal effect, it refers to the phenomenon of what you’re eating in your current meal can influence the blood sugar effect of the next or second meal you eat. So not only are beans an excellent source of low GI carbohydrates for the current meal you’re eating but they can lower the glycaemic effect of the subsequent meal, even if it’s the next day!
Beans and lentils are rich sources of a type of fibrous carbohydrates that is indigestible to us but our healthy intestinal bacteria thrive on; when these bacteria are well fed they produce various byproducts one of which is intestinal gas and another is a compound called propionate. The propionate is then absorbed from our lower intestines into our blood and has the effect of slowing down the rate at which our stomach empties. By slowing down the rate that the stomach empties propionate slow down the release of the sugar from the carbohydrates in the next meal we eat i.e. it lowers the glycaemic effect. The way propionate does this is by sedating or inhibiting the muscles in the walls of our stomach that churn food to aid digestion. 
Second-meal effect: low-glycemic-index foods eaten at dinner improve subsequent breakfast glycemic response.

  1. T M Wolever,
  2. D J Jenkins,
  3. A M Ocana,
  4. V A Rao, and
  5. G R Collier

+ Author Affiliations

  1. Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Ontario, Canada. Am J Clin Nutr October 1988 vol. 48 no. 4 1041-1047

The effects of the glycemic index (GI) of carbohydrate eaten the previous night on the glycemic response to a standard test meal eaten subsequently in the morning (breakfast) was studied. On separate evenings normal subjects ate low- or high-GI test meals of the same nutrient composition. The dinners consisted of single foods in two experiments and mixed meals containing several foods in the third. The differences between the observed glycemic responses to low- and high-GI dinners were predicted by their GIs. The glycemic responses to breakfast were significantly lower on mornings after low-GI dinners than after high-GI dinners. Eating, at dinner, foods with different fiber contents but the same GI had no effect on postbreakfast glycemia. We conclude that the GI predicts the difference between glycemic responses of mixed dinner meals; breakfast carbohydrate tolerance is improved when low-GI foods are eaten the previous evening.
Colonic fermentation of indigestible carbohydrates contributes to the second-meal effect. Am J Clin Nutr April 2006 vol. 83 no. 4 817-822

  1. Furio Brighenti,
  2. Luigi Benini,
  3. Daniele Del Rio,
  4. Cristina Casiraghi,
  5. Nicoletta Pellegrini,
  6. Francesca Scazzina,
  7. David JA Jenkins, and
  8. Italo Vantini 

To turn the second meal effect into a practical tool to help us with our goal of controlling blood sugar we need to do two things: firstly follow rule number 1 and eat regularly, secondly we have to eat a lot of the type of indigestible fibre that really seeds the bacteria in our colon and by far the best foods to do this with are beans and lentils.
It takes to say XXX hours for the meal we’ve just eaten to arrive in the colon (mention variable from person-to-person) and feed the intestinal bacteria. I’m not suggesting you try to coordinate the timing of when you eat with the arrival of the previous meal in your colon, all you have to do to make use of this phenomenon is eat lots of beans and lentils for the friendly bacteria food they contain. If you can includes an beans and lentils in every meal you could have beans on toast for breakfast, some hummus, dhal soup or bean salad with your lunch and something similar as part of your dinner.
The primary reason for rule number 1: eating regularly is to maintain a constant supply of glucose to the bloodstream and avoid suffering from low blood sugar because you haven’t eaten in a long time; but if you include beans and lentils in your regular meals you receive a unexpected secondary benefit from rule number 1 of the previous meal you ate reducing the glycaemic effect of the current meal you’re eating.
Lets return to the other byproduct of intestinal bacteria feeding on beans and lentils the gas. The good thing about producing lots of intestinal gas is it tells you you’ve eaten enough beans to get the second meal affect working for you; the bad thing about producing lots of intestinal gas is that it can also tell everyone else that you putting the second meal effect to work. Okay joking aside this isn’t strictly true because if you have healthy intestines the gas produced by lots of types of beans and lentils has no odour at all. The bulk of the gases produced in the intestines is made up of nitrogen, carbon dioxide, oxygen, methane and hydrogen all of which are completely odourless, there are two things that can make intestinal gas smelly: the inclusion of sulphate gases which are produced when we eat high sulphur containing foods including vegetables from the cabbage family, eggs, red meat, onions and garlic, with cabbage and brussels sprouts probably being the most notorious; the other thing that can make intestinal gas smelly is incomplete digestion and an unhealthy digestive system. If you eat dairy food and you are lactose intolerant you will not adequately break down the lactose sugar present in dairy food which then ends up in your lower intestines and can produce a lot of smelly gas, similarly incomplete digestion of carbohydrates because of weeks digestion, lack of chewing, or not thorough cooking can produce unpleasant gas as can intestinal infections (Travelers diarrhoea etc.); lastly but by no means least is eating a high meat low fibre diet that lead to constipation or sluggish bowels so that food sits in the bowels far longer than is healthy continuously fermenting. This is a problem you’ve had you going to want to clean out the intestines and improve your digestion before you employ the second meal effect, see how to cleanse the colon on the self-help pages on www.PeterSmithUK.com
As a general rule it’s only the lager beans such as chick peas and kidney beans that present a problem in this department, but be warned you must cook beans and lentils thoroughly….. xxx esteemed colleagues  

3/ Controlling Carbohydrates, you can absolutely still eat carbohydrates but only low GI, low GL, resistant starch and combined with protein, oil and fibre according to the individual GR system. Glycaemic Response advanced techniques to control Carbohydrates with protein, oil, fibre, the second meal effect, the lentil effect, acidic liquids,
4/ Not Overeating Total Calories, there are many exciting new ways to do this including the intermittent fasting, 5/2 diet etc., different systems will suit different personalities and you need to find a simple workable way of not over over-consuming calories that you can maintain indefinitely despite being surrounded by high calorie, cheap and tasty foods. Not many people find calorie counting a long-term # # # # # # # # #

General Therapeutic Considerations

You can recover from reactive hypoglycaemia by simply making healthy dietary changes but to recover from insulin resistance or Type II diabetes requires engaging in some more radical therapies such including therapeutic fasting and several weeks of severe calorie restriction.
Whether you treating hypoglycaemia or insulin resistance you are no longer allowed to eat overheat carbohydrates or eat carbohydrates with a high glycaemic index. Before finally describing treatment protocols for specific types of blood sugar problems (reactive hypoglycaemia, insulin resistance etc.) we need to go over
For reactive hypoglycaemia use is own/GR techniques.
For insulin resistance/diabetes Type II the glycaemic load is the most important thing.
1/ Controlling Carbohydrates

Treating Reactive Hypoglycaemia

It’s possible to recover from reactive hypoglycaemia simply by following a low GI song type diet but without measuring your blood sugar as discussed in the previous chapter and the use of the supportive remedies discussed in this chapter it can take a very long time to achieve a full recovery. My definition of full recovery from reactive hypoglycaemia is that you have reached the level whereby your internal body’s ability to regulate your blood sugar has become so robust that even if you skip to meal due to unforeseen circumstances or eat an unhealthy high GI meal a as you will inevitably do on special occasions, birthdays, weddings, religious feast days etc you no longer experience a bout of low blood sugar and are able to more or less take in your stride and keep your blood sugar stable in the following few hours.
You may feel you have fully recovered from hypoglycaemia quite quickly because you no longer experience bouts of low blood sugar but at least initially this stability may be quite fragile and completely dependent upon you ‘externally’ maintaining your blood sugar levels by regular healthy eating. Gradually however over time by avoiding meals that provoke an unhealthy glycaemic response, training your nervous system to eliminate excessive stress responses and improving your overall health your pancreas, liver and insulin utilisation improves to the point where your blood sugar becomes robustly stable. At this point unless you have other health complications such as hypothyroid or chronic fatigue syndrome you should experience great all day stamina.

Dietary Therapy for Reactive Hypoglycaemia

1/ Do not skip meals.
2/ avoid high GI
The above 2 rules are the important dietary therapy principles for treating reactive hypoglycaemia i.e. do not skip meals and do not eat foods with a GI over 70.
/ Use the testing techniques from chapter 7 to establish your bodies personal carbohydrate carrying capacity or personal carbohydrate allowance and stay below it. In the beginning the amount of carbohydrate your body can tolerate without producing and unhealthy glycaemic response may be very little and you may also find it difficult to stick to this low carbohydrate regime, both because it feels unsatisfying and for the first few days you may get low blood sugar.
/Never eat carbohydrates, not even an apple without also eating some oil, protein and fibre. So for example when eating an apple you would also eat a handful of almonds to provide protein and oil, the apple contains its own fibre and you couldn’t eat a Mars bar on its own despite it having a surprisingly moderate GI value because it contains only carbohydrates fats and some protein, so to make it acceptable you would have two also consume something high-fibre like psyllium husks at the same time.
/ Start the day by thoroughly rehydrating and then at least 20 minutes after you finished drinking eat high-protein breakfast with his much healthy oil as you can stomach. Eating breakfast is basically covered in rule number one i.e. don’t skip meals. Actually from the point of view of blood sugar the traditional English fried breakfast of fried bacon, sausages, eggs, beans and toast is excellent the only problem is all free radicals from the frying and saturated fats may eventually give you a heart attack, plus if you’re an office worker it’s probably far too many calories. Healthier alternatives would be a boiled or poached egg or two on wholemeal sourdough wheat free bread, beans on toast with some creamed coconut added to the beans for the healthy oil, if you can’t find sugar free beans make your own by once a week putting a lot of finely chopped tomatoes, onions, garlic, dried mixed herbs, a teaspoon of xylitol, olive oil and a few generous splashes of red wine if you want into a pan and simmering it slowly until it reduces into a sauce; this will keep for five days in the fridge, longer in the freezer, to prepare this healthy home-made beans on toast on toast breakfast is just about as quick as using ready-made tinned beans all you do is throw several spoons of the source with several spoons of home-cooked or plain tinned beans into a pan and heat. I highly recommend using pinto beans their incredibly tasty and very high in blood sugar stabilising soluble fibre. 
Eating lots of fresh nuts and seeds like pumpkin seeds with breakfast is a good way to increase the oil content, also consider eating some avocado pear on toast with your breakfast. If you’re absolutely sure you can tolerate dairy food without it encouraging any inflammation in your system full fat organic cheese can add both protein and oil to any meal.
If you really find it difficult to eat enough at breakfast to be called proper meal just eat as much as you can and make your mid-morning snack a more substantial second breakfast such as avocado guacamole or hummus or even peanut butter sandwiches but always with healthy low GI wheat free bread.
If at this point you’re feeling concerned about how the calories are adding up in these high fat breakfasts and even two breakfast suggestion don’t worry because when you reduce carbs and start getting more of your calories from protein and fats your body has to work harder to obtain the calories and uses energy up in the process, and when you eat a high-fibre diet you feel fuller and it helps you lose weight, and stabilising your blood sugar with the GI diet has been consistently shown to help people lose weight.
If you don’t normally eat breakfast your stomach won’t be used to it and even the thought of eating breakfast may make you feel a bit sick, to start by eating a little and most people find they quickly get used to it and can build it up. In terms of burning calories is actually makes much more sense to have a big breakfast before the day’s activities and a very small light dinner before a sedentary evening and a night’s sleep.
If you’ve got reactive hypoglycaemia the absolute worst thing you can do for breakfast is eat a large amount of high GI carbohydrates like a big bowl of cornflakes or several slices of white bread. Your blood sugar levels are already probably very low because you haven’t eaten overnight and when you already have low blood sugar and then eat high GI carbohydrates it causes a tremendous surge and spike in blood sugar that will then start you off on another day of rollercoasters reactive hypoglycaemia.
/ eat breakfast and ideally a high-protein breakfast
Eating breakfast has a surprising effect sometimes called the second meal affect; research has shown that In obese type 2 diabetic subjects, the rise in plasma glucose was 95% less after lunch when the lunch had been preceded by breakfast, confirming the occurrence of the second-meal effect in type 2 diabetes. The effect on plasma glucose was similar or slightly greater than that in healthy subjects (73% decrease in post-lunch hyperglycemia) (7). Substrate oxidation rates were unchanged across experimental days (data not shown). The plasma FFA concentration before lunch correlated positively with the post-lunch rise in plasma glucose after lunch. The post-lunch insulin profiles were similar on all test days.   [i]
note this is another example of the second meal effect do you want to put this here?
Stabilising blood sugar can be challenging in the beginning.
Add food intolerances can stimulate a release of adrenaline which firstly upsets blood sugar and secondly can cause cravings for the allergic food i.e. addictive food allergies.

Natural Remedies for Reactive Hypoglycaemia


Treating Insulin Resistance

the most important thing to avoid is over eating carbohydrates, if you feel sleepy after eating you’ve exceeded your personal carbohydrate allowance.
Let’s first look at the cause of the problem

Causes of insulin resistance

Research is continuing to look more closely into how insulin resistance develops.
It is thought that the principle cause of insulin resistance is obesity. One theory suggests that central obesity (too much fat around the belly) causes the fat cells to become starved of oxygen and die.
It is thought that the body reacts with an inflammatory response which then sets off the start of insulin resistance.
You may notice every time I mentioned the causes of dysglycemia I always say the overconsumption of carbohydrates and calories in general.  I must emphasise that it is not only the consumption of high GI carbohydrates and high fructose corn syrup that seems to be at the root of insulin resistance it is also consuming too many calories from all sources i.e. overeating in general. As modern farming and agricultural techniques become more efficient meaning that in real terms food becomes cheaper and more and more people get access to mass produced high sugar high fat tasty food overconsumption of calories has been an inevitable consequence. Both human and animal studies[ii][iii][iv] have demonstrated that restricting calories reduces elevated fasting blood sugar levels. In one human study restricting calorie intake reduced average fasting blood sugar from a dangerously high 92 mg/dL to a very healthy 74 mg/dL[v]. Eating a diet that is low in calories but otherwise rich in micronutrient such as vitamins, minerals, antioxidants and also containing adequate levels of essential fatty acids and protein, the so-called nutrient dense calorie restriction diet, consistently delivers multiple health benefits including lowering cholesterol and blood sugar and has been shown to extend life-span (insert reference). It’s possible that one of the reasons why the calorie restriction diet slows the ageing process by staving off degenerative diseases is because it maintains lower blood sugar levels and therefore reduces the damaging process of glycation. The problem with the classic nutrient dense calorie restriction diet is you just feel uncomfortably hungry all the time and most people simply can’t stick to it; the exciting new development is that the new 5/2 diet on which one eats normally 5 days a week and semi-fasts on 2 days a week appears to deliver the same benefits of lowering elevated blood glucose and therefore ageing glycation as the full calorie restriction diet and it is much easier to maintain on an ongoing basis. In fact in terms of maintaining brain health the 5/2 diet may be superior to the nutrient dense calorie restriction diet. As I discussed elsewhere however if you have reactive hypoglycaemia you should overcome this first before attempting the 5/2 diet otherwise you’re liable have such bad irritability, difficulty concentrating and fatigue on the fasting days due to hypoglycaemia that you give up or get divorced. See the 5/2 diet.
WHEN INSULIN LEVELS ARE SUFFICIENTLY HIGH OVER A long enough period of time our bodies cells gradually begin to lose sensitivity to insulin. Once the body starts to develop insulin resistance it can cause a chain reaction whereby the higher circulating levels of insulin in the blood promote weight gain which in turn promotes more insulin resistance. It’s important to always remember that insulin resistance is closely linked with inflammation and although we may not fully understand the causal relationship between insulin resistance and inflammation we know that reducing inflammation in the body helps us to treat and overcome insulin resistance.
Research into exactly what exactly happens to cause insulin resistance is still ongoing but it seems that our body deliberately decrease the sensitivity of our cells to insulin to protect them from excessive amounts of glucose and energy. Insulin transports glucose into our cells and it looks like when we repeatedly consume excessive amounts of calories especially from high glycaemic index/load carbohydrates that literally flood our body with far more glucose than we need day after day our body tries to prevent excess glucose entering the cells by making them less sensitive to insulin. Although lack of exercise and genetic susceptibility are important the simple fact is if we didn’t over consumed calories in general and specifically high GI/GL carbohydrates we wouldn’t have the epidemic of diabetic spectrum illness killing millions of people and costing a fortune. IF YOU WANNA LIVE LONGER EAT LESS CALORIES IN GENERAL AND STRICTLY CONTROL CARBOHYDRATES. FOLLOW A HEALTHILY LOW GI/GL DIET EVERY DAY COMBINED WITH SOME FORM OF CALORIE RESTRICTION SUCH AS THE 5/2 DIET AND PRACTICAL SOLUTIONS.
Type II diabetes is now so prevalent throughout the world and its effects on health so devastating that it is believed that the current generation of high school kids in America will have a shorter life expectancy than their parents which is the first time in in the history of civilisation life expectancy will go down. The good news is that you can prevent and reverse these conditions.
Imbalances in blood sugar are functional disorders and the good news is using functional holistic medicine techniques you can correct these disorders.
Unfortunately there’s no quick easy fix to dysglycemia if there was I’d tell you about it and it genuinely takes a surprisingly long time to fix these problems. You may start to feel benefits such as improved physical energy and mental performance within weeks of beginning the treatments but my observation is that it takes somewhere between 1 to 2 years before the treatment has done everything it can do. Give examples.

Fasting and Dietary Protocol to Reverse Insulin Resistance and Diabetes Type II


Detoxifying the Liver

The liver plays an important and in my opinion and under rated role in the stabilisation of our blood sugar. After eating our digestive enzymes break down start or carbohydrate into glucose which is then absorbed from our intestines into a special vein called the hepatic portal vein. All other veins in the body transfer their blood directly back to the heart, the hepatic portal vein however does not flow directly to the heart but first passes all of its blood into the liver. So the liver receives the nutrients from our intestines first before the rest of the body; not only does this arrangement help to protect us from accidentally ingesting poisons but it also helps us to control our blood sugar. A large feel will often contain more total glucose than the body’s immediate needs and the liver soaks up the surplus glucose arriving from the intestines and stores temporarily it by converting it into a glucose storage molecule called glycogen. When the last meal we ate is fully ingested and the supply of glucose from the intestines dries up the liver then releases its store of surplus glucose into the blood. When it’s all working well the buffering effect of the liver should enable us to maintain stable blood glucose levels.
When liver function is compromised from such things as prolonged heavy drinking and bad diet its ability to buffer and level out our blood glucose can let us down. Over the years I have seen several cases of people for whom intensive liver detoxification was the necessary step to treat and recover their ability to maintain healthy blood sugar levels. I have developed specific liver detoxification protocols for this problem. 

Supplements to Stabilise Blood Sugar


Chromium is an essential trace element involved in blood sugar control, scientific research into the effects of chromium supplementation on blood sugar control have been contradictory I believe largely because many of the studies used inorganic forms of chromium. The form to use is GTF chromium, GTF stands for glucose tolerance factor. To produce the therapeutic effect supplement 800-1000 mcg a day depending on your body weight for at least several months.

Vitamin E (mixed or gamma tocopherols)

Include 400-800 i.u. Vitamin E for several months because it helped stabilise blood sugar. I only recommend taking gamma tocopherol because of its heart health protecting properties.


Zinc supplementation supports and restores healthy insulin metabolism. The minimum recommended daily allowance is 15 mg of zinc per day and many people don’t even achieve this especially vegetarians. If the minimum recommended daily allowance is 15 mg I would suggest somewhere in the region of 25 would be optimal and the strong therapeutic effects 30 to 50 mg of a chelated zinc supplement could be taken to several months. High levels of zinc can antagonise and deplete the central copper and iron levels so the better manufacturers will include a small dose of copper and or iron to protect against depletion of these minerals. I would recommend taking a multimineral that contains a trace amount of copper and iron along with zinc and then adding an individual zinc supplement on top.
Zinc is not that easy to absorb from the intestines and the most advanced supplement manufacturers feed zinc to the yeast saccharomyces cerevisiae which organically binds the zinc into a true food concentrate which significantly increases its absorb ability. In the UK food state zinc is sold by Nature’s Own, Cytoplan, and Higher Nature, in the US look out for the brand Mega Food. Food state supplements are perhaps 50% more effective and well worth the extra expense, they are also gentler on the stomach.


The trace element vanadium is essential to enable cells to absorb glucose thereby lowering elevated blood glucose and research has shown vanadium can improve glucose sensitivity in both type I and type II diabetes, vanadium may also help normalise elevated blood pressure and improve cholesterol balance.
Vanadium supplements are often touted as a beneficial to help control blood sugar, it can be bought either on its own or combined with chromium.  
The typical diet will contain somewhere between 0.3-2.0 mg, clear toxicity in rats has been shown at a dose equivalent 120 mg a day for an human adult male and you probably need to take about 60 mg or half a toxic dose to significantly improve your blood sugar. There’s just too much research showing potential toxic effects from vanadium and so although its effects on blood sugar are desirable the dosage required seems to be high and I do not recommend supplementing vanadium at doses required to help blood sugar.
You will also see vanadium in tiny amounts in multi-minerals, we do need vanadium as a trace mineral and I do not have any safety concerns whatsoever with the inclusion of small amounts of vanadium in a multi-mineral, with one exception however.
People with bipolar syndrome should avoid supplementing vanadium and moreover take a high dose of vitamins C to detoxify excess vanadium buildup. Research has shown that vanadium levels are elevated during periods of bipolar mania and that reducing elevated vanadium with vitamins C can produce a therapeutic effect; I have not seen it proven but my personal theory on this is that elevated vanadium levels may antagonise and depress the trace mineral lithium which is important in stabilising and presenting bipolar mania. To prevent the buildup of vanadium with bipolar syndrome take 2000 mg once a day of basic vitamins C.

Biotin, Niacin and Inositol

These three B vitamins should be supplemented either individually or simply taken as part of a multi-B-Complex to help regeneration of your blood sugar control system.


Magnesium has been shown to be deficient in the typical developed country diet and plays several important roles including balanced insulin secretion, insulin receptor sensitivity and insulin transportation. Therapeutic doses ranged from 800 to 1200 mg per day divided between 2 meals. 

Amino Acids:

Alanine has been found to be deficient in people with hypoglycaemia, and blood alanine levels correlate to the degree of hypoglycaemia experienced during fasting. Alanine stimulates the release of the hormone glucagon which stimulates the release of stored glucose from our muscles and liver and supplementing it in between meals may improve our body’s ability to more efficiently prevent our blood sugar dropping to low. If you suffer from reactive hypoglycaemia you could try supplementing from 500 to 1500 mg between meals, about 30 minutes prior to the time after meals that you start to get hypoglycaemia. I don’t have a lot of clinical experience with this remedy if you try please email me and let me know whether or not you found effective.
To function properly alanine needs the cofactor B6, taking a multi-B-Complex twice a day should suffice.
The Arginine Ornithine & Strength Training Protocol
A new study in 2013 showed that the amino acid arginine was just as effective at lowering blood sugar as several well-established drugs used in the treatment of type II diabetes[i]. The study showed an improvement in glucose metabolism a 40% in both lean and obese animals. In my practice I prescribed arginine as a cholesterol and blood pressure lowering remedy, arginine lowers blood pressure by increasing the body’s natural production of nitric oxide which improves circulation. The combination of arginine and the amino acid ornithine has been used by bodybuilders to promote the building of lean muscle in response to strength training and remember that one of the most important treatments you should engage in to lower elevated blood sugar is to reduce excess body fat and that one of the most efficient ways to reduce excess body fat is to grow lean muscle, therefore the combination of arginine, ornithine and strength training could be a powerful therapeutic protocol for high blood sugar, insulin resistance and Type II diabetes, especially if these conditions are combined with high cholesterol and high blood pressure/load nitrous oxide.
The dose of arginine needed to produce a therapeutic effect is quite high
Supplement 3-4 g (i.e. 3000-4000 mg) twice daily on an empty stomach half an hour before meals when you want to improve blood sugar metabolism and lower blood pressure. Adjust the dose according to your body weight.
Alternatively if you’re combining it with strength training and ornithine you could take 6-9 g of arginine and 2-3 g of ornithine in one go shortly before your workout.
Ornithine works by increasing the production of growth hormone which promotes the growth of new muscles, but only when combined with strength training, there’s no point in taking ornithine if you’re not going to push your muscles to the limit as well. Another possible useful effect of ornithine is it may promote healthy sleep and healthy sleep is important for weight loss, muscle growth and the prevention of diabetes; if you have sleep problems try supplementing ornithine 2 to 3 g before bedtime and see if it helps, you could also see my book Sleep Better with Natural Therapies by Peter Smith available from booksellers. 
Many body builders combine the amino acid lysine with the ornithine and arginine, apparently this increases the production of growth hormone but lysine and arginine antagonise each other so it will reduce the blood sugar effect we are primarily after. Another issue I have with supplementing lysine is that although it has useful therapeutic properties against herpes infection research published in The China Study implicates high lysine consumption with increased cancer risk and interestingly high arginine consumption may have anti-cancer and cancer preventing properties.
Pseudomonas a potentially deadly bacteria which can infect and be the demise of chronically ill individuals is dependent on arginine in the diet to multiply therefore don’t supplement arginine in somebody with pseudomonas and actually engage in a low arginine diet to restrict the proliferation of this deadly bacteria.
Maximum safe doses for arginine and ornithine have not been established I would not prescribe more than 12 g per day of arginine and 6 g a day of ornithine.
[i] University of Copenhagen. "Amino acid with promising anti-diabetic effects." ScienceDaily. ScienceDaily, 9 September 2013. <www.sciencedaily.com/releases/2013/09/130909121954.htm>.

Herbs to Stabilise Blood Sugar


Berberine is a herbal compound found in several herbs including goldenseal, Barberry and others, it has been shown to be as effective as the prescription drug metformin at lowering elevated fasting and after meals blood sugar with just three months of treatment [i][ii], insulin resistance decreased by 45%.
The dosage of the brain used was 500 mg berberine three times a day at the start of each meal.
ADD Brain has numerous other health benefits… … It is poorly absorbed… Digestion… Drug interactions…
Berberine can be a little pricey.

Black Nigella Seeds

Black Nigella seeds are also sometimes called black cumin seeds, make sure you buy black Nigella seeds and not black sesame seeds by mistake.
Black Nigella seeds offer very economical treatment against high blood sugar, just 2 g a day was found to significantly reduce insulin resistance and fasting blood sugar, the latter was reduced by an average of 56 mg/dL [alternate units] in a study involving 96 people with type II diabetes; interestingly the study showed that a high dose of 3 g a day had no significant benefit.


Spirulina increases insulin sensitivity by an impressive 225% after just eight weeks treatment with 19 g of spirulina a day, moreover it improved insulin resistance in 100% of the people tested[iii].
Spirulina looks like the green algae that grows in fish tanks when the not properly cleaned and it can have a very slight fishy aftertaste. Cost wise spirulina is interesting it actually has three times more protein than beef and when you do the maths it can work out as a cheaper source of protein than beef assuming you’re buying good quality organic beef; moreover spirulina is actually an ancient bacterial organism called a cyanobacteria and does not possess the cellulose cell wall that the plant foods do, this means it is very easy for our body to digest and access the protein.
Spirulina can be consumed throughout the day made up into a green smoothie drink with a little juice and water or made into a paste and consumed prior to meals, hypothetically consuming spirulina 30 to 40 minutes prior to eating may provide an additional insulin lowering effect by supplying readily available protein prior to eating which may induce a blood sugar lowering second meal effect.


In a placebo-controlled trial consuming 1000 mg of ginger powder three times a day reduced fasting blood sugar by 10.5% after eight weeks of treatment[iv]. Furthermore ginger improves blood lipids (cholesterol profile) and reduces several markers for inflammation including CRP, PGE2 and TNFα[v] which means that ginger not only reduces fasting blood sugar but also reduces the inflammatory complications associated with elevated blood sugar making it a useful all-round remedy for elevated blood sugar and type II diabetes.
Ginger is cheap, a useful digestive aid and improves peripheral circulation; I use Jarrow 500 mg Ginger capsules at a dose of 2 with each meal.

Olive Leaf Extract

Olive Leaf can produce anti diabetic effects comparable to the anti diabetic drug metformin. In a placebo-controlled trial after 12 weeks olive Leaf lowered insulin resistance by an average of 15% furthermore it increased the productivity of the insulin producing cells in the pancreas by 28% and this was in overweight men at risk of developing metabolic syndrome[vi]. Olive Leaf also improved lipid profile (cholesterol balance) and has anti-inflammatory benefits.
In the trial participants consumed sufficient Olive Leaf to provide 51.1 mg oleuropein and 9.7 mg hydroxytyrosol in a single daily dose. In my practice I recommend Comvita Olive Leaf extract and obtaining 50 mg of oleuropein would involve consuming between 10 and 15 mL once a day; at this dosage Olive Leaf extract can be a little on the pricey side but it’s well worth taking for the first few months because of its positive effect on not only reducing insulin resistance but actually increasing insulin production from the pancreas.

[i] Zhongguo Zhong Yao Za Zhi. 2015 May;40(9):1660-5.[Effect of berberine in treating type 2 diabetes mellitus and complications and its relevant mechanisms].[Article in Chinese]
Zhang Q, Li Y, Chen L.
[ii] Metabolism. 2008 May;57(5):712-7. doi: 10.1016/j.metabol.2008.01.013.Efficacy of berberine in patients with type 2 diabetes mellitus.Yin J1, Xing H, Ye J.
[iii] Nutrients. 2011 Jul;3(7):712-24. doi: 10.3390/nu3070712. Epub 2011 Jul 18. The effect of Spirulina platensis versus soybean on insulin resistance in HIV-infected patients: a randomized pilot study. Marcel AK1, Ekali LG, Eugene S, Arnold OE, et al.
[iv] Complement Ther Med. 2014 Feb;22(1):9-16. doi: 10.1016/j.ctim.2013.12.017. Epub 2014 Jan 8. The effect of ginger powder supplementation on insulin resistance and glycemic indices in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Mozaffari-Khosravi H, Talaei B, et al.
[v] Int J Food Sci Nutr. 2014 Jun;65(4):515-20. doi: 10.3109/09637486.2014.880671. Epub 2014 Feb 4. The effect of ginger consumption on glycemic status, lipid profile and some inflammatory markers in patients with type 2 diabetes mellitus. Arablou T1, Aryaeian N, Valizadeh M, Sharifi F, Hosseini A, Djalali M.
[vi] PLoS One. 2013; 8(3): e57622. Published online 2013 Mar 13.  doi: 10.1371/journal.pone.0057622 PMCID: PMC3596374 Olive (Olea europaea L.) Leaf Polyphenols Improve Insulin Sensitivity in Middle-Aged Overweight Men: A Randomized, Placebo-Controlled, Crossover Trial. Martin de Bock, José G. B. Derraik, et al.


Gymnema Sylvestre
The only herb I have personal clinical experience with and regularly prescribe is Gymnema sylvestre. This herb improves healthy insulin receptor sensitivity and pancreatic function.
Several herbs have useful therapeutic effects with regard to stabilising blood sugar and you could add these to your prescription for a stronger therapeutic effect; they include banana leaf extract, bitter melon, opuntia streptacantha lemaire, guar gum and pectin. Please let me know if you have experience with any of these products and believe them to have been genuinely beneficial.
Green Coffee Beans
A natural compound called chlorogenic acid found in green coffee bean extract has been shown in a human placebo-controlled study to produce an astounding 32% reduction in after meal blood sugar (Nagendran . Effective Green Coffee Bean Extract High Chlorogenin Acid On Glucose Metabolism. Poster presentation number: 45-LB-P. Obesity 2011, the 29th annual scientific meeting of the obesity Society Orlando Florida October 5 1-, 2011). Ideally you would want to bring your blood sugar control with healthy diet and exercise and not have to rely on ongoing medication, however if your health situation is such that you are not able to fully restore healthy after meal blood sugar levels
Changing Stress Responses to Stabilise Blood Sugar
When we produce a stress response we release adrenaline and cortisol from the adrenal glands and these hormones cause sudden rise in blood sugar; the purpose of which is to give our brain and muscles a burst of energy to protect us from danger. When the surge in stress hormones passes if we haven’t burnt off the excess glucose by using our muscles we end up with high blood sugar which then triggers and insulin response which causes a drop in blood sugar and a crashing our energy. Unfortunately the protective fight or flight stress response designed to keep us safe when we were hunter gatherer cavemen has not yet evolved to distinguish between real life-threatening danger and purely psychological stresses, so all too often we produce protective stress responses with surges in blood glucose that we will not burn off by using our muscles because we are physically inactive sitting in an office.
There are very effective training techniques you can learn to change the way your body produces stress responses, learning the basic relaxation response is one of the cornerstones of my treatment programme for re-stabilising blood sugar control. It takes 25 to 30 minutes a day for about 100 days to permanently hardwired this new ability into your brain so that it removes the ongoing problem of unwanted stress responses causing unnecessary rises and falls in our blood sugar. I’ll explain this and other stressed changing mind hacks in my new book tentatively called The Stress Solution due 2015/16. I can email you a free MP3 recording of how to perform this technique, ask for the relaxation response recording.
Study after study has shown that regular exercise improves and prevents blood sugar control problems, of course the problem for many people is finding the time and there is a solution to this problem. There’s one specific type of exercise that requires hardly any time at all and yet has proven therapeutic effects with regard to improving our blood sugar control; the technique is called high-intensity impact training or HIIT.
The HIIT training technique consists of doing a little warmup then performing a 30 second burst of the most vigourous and intensive level of exercise you can possibly do, anything will do from spinning on an exercise bicycle to squat and star jumps, all that matters is that you maintain absolute maximum output pushing yourself to the point of complete exhaustion. You then collapse and rest for up to 1 minute before repeating another 30 second burst of high-intensity exercise, rest for another minute before repeating a 3rd and final 30 seconds of exhausting exercise. To improve your blood sugar repeat this procedure at least twice a week but every 2nd day would be much better.
The proponents say the whole thing takes less than 5 minutes I think it takes 10 when you include the warmup and the significant recovery period, however this is an easily achievable commitment. You don’t need any special clothing or equipment, you don’t need much space you can even do in your workloads and don’t need a shower afterwards.
Don’t for one moment think that HIIT is a complete exercise system that replaces the need for other regular physical activity, nor is it a breakthrough in weight loss as I had seen claimed on the Internet. I wouldn’t even like to say that HIIT is the minimum exercise of you should do if you’re not doing anything else, as if it’s in any way compatible with maintaining your health to not be very physically active. The real point to using HIIT is that it produces specific therapeutic effects that would take many hours to achieve with less intense types of training.
What makes this exercise system different and so beneficial the blood sugar control is the intensity of the exercise seems to shock and trick the body breaks down stored glucose reserves called glycogen from the muscles and liver in a way that is not achieved by a longer low intensity exercise workout. By completely emptying our glycogen reserves and then replenishing them we improve our blood sugar control.
HIIT training also releases significantly larger amounts of brain derived neurotrophic factor, this is a protein which assists the brain to develop new connections and regenerate, so if you are intent on developing your brains potential, for studying, preventing age related cognitive decline or treating depression, anxiety or bipolar syndrome with mindfulness based stress reduction training you should include HIIT.
Please consult with your Dr if you have any complicating medical conditions such as high blood pressure or you are just very unfit before performing HIIT. 
Putting It All Together
[i] The Second-Meal Phenomenon in Type 2 Diabetes. Ana Jovanovic, MD, Diabetes Care July 2009 vol. 32no. 7 1199-1201
[ii] Bluhur at al. Extended longevity in mice lacking the insulin receptor in adipose tissue. Science 2003 January 24; 299 (5606): 572-4.
[iii] Lane et al. Calorie restriction in nonhuman primates: effects on diabetes and cardiovascular risk. Toxicology Science 1999 December; 52 (2 Suppl.): 41-8.
[iv] Kemnitz at el. Dietary restriction increases insulin sensitivity and lowers blood glucose in a rhesus monkeys. American Journal of physiology. 1994 April; to 66 (4, Pt. 1): E540-7.
[v] Walford RL, et al. The calorically restricted low-fat nutrient-dent diet in Biosphere 2 significantly lowers blood glucose, total leucocyte count, cholesterol, and blood pressure in humans. Pro Natl Acad Sci USA 1990 to December 1; 89 (23): 11533-7.
Blood Sugar Main Menu 
  • Hypoglycaemia (Low Blood Sugar)
  • Low Blood Sugar and Mental Health Problems
  • High Blood Sugar Seriously Damages the Body
  • Advanced Glycation End Products High Blood Sugars Toxic Effect
  • Mainstream Medicine’s Fatal Flaw Undiagnosed High Blood Sugar
  • Types of High Blood Sugar: pre-diabetes, insulin resistance, Type II diabetes etc
  • How to Test Your Own Blood Sugar Responses
  • Natural Treatments and Remedies To Correct Blood Sugar Problems
[1] Bluhur at al. Extended longevity in mice lacking the insulin receptor in adipose tissue. Science 2003 January 24; 299 (5606): 572-4.
[2] Lane et al. Calorie restriction in nonhuman primates: effects on diabetes and cardiovascular risk. Toxicology Science 1999 December; 52 (2 Suppl.): 41-8.
[3] Kemnitz at el. Dietary restriction increases insulin sensitivity and lowers blood glucose in a rhesus monkeys. American Journal of physiology. 1994 April; to 66 (4, Pt. 1): E540-7.
[4] Walford RL, et al. The calorically restricted low-fat nutrient-dent diet in Biosphere 2 significantly lowers blood glucose, total leucocyte count, cholesterol, and blood pressure in humans. Pro Natl Acad Sci USA 1990 to December 1; 89 (23): 11533-7.
Be Well
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Hi my name is Peter Smith I specialise in treating and coaching people how to live well with mental health problems, digestive health problems/IBS, sleep problems and type II diabetes using natural therapies.
I used these techniques to overcome and live well with my own bipolar disorder and IBS. I've been in practice as a natural medicine practitioner since 1988.

What I Treat

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