“We don’t only eat because we are hungry”

Actually hunger is just the signal to remind us that our body needs fuel in order to perform its duties. Our food serves to support our bodies homeostasis. Bu what is that? Well, food is fuel, without fuel we wouldn’t be able to create energy for our cells to work.

Pang et al describe this interaction nicely in their study on energy and metabolic homeostasis and human health.

“The energy substances (mainly carbohydrates and fats) are the basis and guarantee of life activity, especially the oxidative phosphorylation for energy supply.” 1

Our bodies usually do a great job of keeping our blood sugars in balance. Think of it in economics terms, if all other factors remain equal, when supply = demand we have equilibrium. And that for us humans means homeostasis. What we are talking about is the relationship between the availability of glucose and demand the body has for it. If you under or over supply then the bodies demand fluctuates, which our sensitive bodies don’t like.

Is it simply a matter of energy in versus energy out then that we need to worry about? That would be nice to think but remember our law of supply/demand, all other things remain equal. And for humans, unfortunately we can’t just hold all the other variables at play static. We need to account for genetics, health conditions and possible medication, sleep, emotional state and our environment, and that’s where the lines get blurred.

Once you eat, your digestive enzymes fire up ready to break down your food so that you can use it for energy production to fuel your daily needs. And what’s that? Well its BMR, Basal Metabolic Rate, basic energy requirements to survive (~70% intake of daily consumption), exercise (~20%) and even digestion needs energy (~10%)2.

Take a breakfast of cereal, milk, coffee, maybe even a slice of toast and glass of juice. These foods are quickly broken down as glucose, as the blood sugar level rise, insulin is release beyond its required amount. Some glucose is used up by the cells, and the rest circulates in the blood system to be eventually stored as fat around the middle. And really irritatingly the sudden surge of insulin causes a blood sugar levels to drop so quickly that the body perceives an energy need again and so the cycle continues. This pattern of high energy and sharp drops to low energy is what we term the blood sugar rollercoaster.

Just like our supply/demand of products, if you are sending too much or too little food into your body, your body sugar levels sharply rise and fall creating unpalatable symptoms. Economically, your body will face an opportunity cost of eating the higher GI foods. These are the symptoms like:
– being hangry irritable mood
– fatigue,
– headache,
– shakiness,
– even cravings for something sweet even though your tummy is full.

And it seems for many reasons beyond our conscious control, we continue to supply a much greater amount of these high GI foods than our body actually physically needs. What do I mean? WE all know that eating the food isn’t good for us but there are very strong physical and physchological urges dictating this behaviour.

What can you possibly do then if you are noticing these kinds of symptoms on a regular basis??

For one thing “Don’t avoid carbohydrates”. Just choose them wisely and in the correct proportion. Porridge you’ll remember hearing is a slow releasing carb. Yet many of my clients claim that they can eat a bowl full of porridge bigger than the giant in Jack & the Beanstalk and still be hungry an hour after. This is a true sign we’ve blood sugar troubles. What you need to do in this scenario, is to balance the meal, not remove a food group. So for this yummy bowl of porridge, add some yummy protein and fat to it in the form of nuts/seeds/natural yoghurt or even a spoonful of butter like they did in the past. Support better blood sugars by boosting your fibre intake, and add in things like dried figs, dates, prunes or apricots to your porridge. And last and most importantly, do not skip any meals. Skipping meals impacts your metabolism slowing it down, but also spikes your production of cortisol, your stress hormones, which in turn negatively impacts your hunger, health and weight.

It is important to note that is different to those suffering with either form of diabetes, where insulin production is compromised.

And I take you back to all things being equal, for humans, we are all very different, so if you have tried to balance your blood sugars and still feel you are getting nowhere, please take comfort in the fact that the lines get blurred by health conditions for example hypothyroidism. Another factor is often a lack of sleep, you know those persistant chocolate cravings after your new born baby arrives. Even emotional regulation plays a role, if you feel a total loss of control around food it may cause you to overeat or binge eat which will totally impact your blood sugars.

So if you need a supportive environment to help you figure out and understand what your triggers are and create a change map for managing your symptoms going forward, reach out. If you are interested in any of my services, you can find more information here http://foodee.ie/myservices/

Choose healthy habits over restriction everyday

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