Regulating your blood glucose levels is critical to your bones and overall health. In today’s article, we will delve into the most common threat for maintaining desirable glucose levels: after-meal glucose spikes.
We’ll examine the study that shows how to lower blood glucose and insulin levels while reducing oxidative damage, and why this greatly benefits your bones and your overall health. So read on to learn an easy trick for regulating your blood sugar and a recipe to get you started.
The Impact Of Blood Glucose Levels
When we eat, the process of digestion begins immediately, breaking apart and processing the food components. Many foods contain some form of sugar, or, like wheat, end up as glucose in the bloodstream, leading to an increase in blood-sugar levels. In response to that change, our body produces extra insulin to allow our cells to uptake the glucose and restore the glucose balance.
When we eat foods with a high content of readily accessible sugar, this increase in glucose happens rapidly, and the insulin response follows to match, creating a big spike and then a crash. These ups and downs take a toll on the body.
Postprandial (after a meal) spikes in glucose and insulin damage tissues and cells and trigger an inflammatory response. Both have been shown to lead to increased risk of stroke, heart attack, diabetes, and dementia. 1,2,3
Here are some problems caused by consuming excess sugar:
Brain Degeneration
Due to the formation of Advanced Glycation End products (AGEs), which are sugar-bonded proteins that weaken collagen, sugar contributes to Alzheimer’s disease.4
Weakened Immune System
Sugar blocks Vitamin C from entering cells, reducing antioxidant levels. Sugar also reduces your ability to break down and neutralize bacteria and pathogens.5
Weight Gain and Obesity
Sugar is a carbohydrate, and if consumed in excess, it turns into fat in the body. Your brain releases “feel good” neurotransmitters like serotonin when you eat sugar. This positive emotional feedback can create an addiction to sugary foods, resulting in weight gain. Sugary drinks in particular lead to obesity.6
Sugar poses many risks, and fasting blood glucose (a measure of blood sugar between meals) does not provide sufficient data to assess susceptibility. Elevated postprandial glucose and insulin levels are highly predictive of future disease risks, even if your fasting blood glucose levels are within range.7
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Not all foods contain the same amount of sugar, and some naturally occurring sugars take longer to make it into the bloodstream. We use a measure called the glycemic load to describe how much blood sugar levels will be increased by a serving of a particular food. Therefore, it’s wise to avoid foods with a high glycemic load.
Synopsis:
Big jumps in blood sugar and insulin levels should be avoided. After we eat food containing sugars, our blood sugar levels increase accordingly, and our insulin levels spike to process the sugar. If blood sugar and insulin levels increase too much too quickly, they can damage our bodies and impact our health, leading to conditions such as heart disease, diabetes, and brain degeneration.
How Sugar Damages Your Bones
Sugar saps important minerals from your bones, diminishing their density and weakening them. These are the three Foundation Supplements, all familiar to Savers as major building-blocks of bone, that are most directly impacted by sugar:
Calcium
Sugar is highly acidifying, causing your body to take calcium from your bones to restore the pH balance.8
Magnesium
Our bodies contain about 25 grams of magnesium, and 60% of it is stored in our bones. The sugars glucose and mannitol throw this balance into jeopardy by increasing magnesium excretion.9
Copper
Copper, which serves as both a building block of bone and a protective antioxidant, doesn’t even make it to your bones when too much sugar is present. Sugar prevents this bone-essential mineral from being absorbed.10
Spikes in blood glucose exacerbate these processes, leading to weaker bones. That’s why it’s so important for Savers to regulate postprandial blood sugar levels. Fortunately, there’s a common food that helps to suppress postprandial glucose spikes when consumed along with a meal: almonds.
Synopsis:
Sugar weakens your bones, sapping three minerals from the bone matrix: calcium, magnesium, and copper. Thus blood sugar and insulin spikes are of particular concern for Savers, and they should take steps to avoid a glycemic imbalance.
Almonds Reduce Blood Sugar Spikes
A study published in the Journal of Nutrition established the glycemic control properties of almonds by comparing the impact of five different meals on blood glucose, insulin, and antioxidant levels.11 Seven men and eight women aged 19 to 52 participated in the study. Each participant ate five meals: two control meals of white bread, one meal of 60 grams (approximately 2 ounces or ¼ cup) of almonds in addition to white bread, one meal of parboiled rice, and one meal of instant mashed potatoes.
The researchers found that after eating the meal with almonds, participant’s serum protein thiol concentrations increased, which indicates less oxidative protein damage. Thiol levels decreased after consuming the other meals.
Participants’ glycemic indices were significantly lower after the rice and almond meals than the potato meal. Here’s the study conclusion:
We conclude that the combination of lower glucose, insulin, and less postprandial protein oxidative damage suggests that there may be additional mechanisms, besides cholesterol lowering, by which nuts may be associated with a decreased risk of CHD. In the case of almonds, it may be that both the attenuated glycemic response together with their known antioxidant content may have resulted in the antioxidant advantage of the almond meal. This finding is consistent with the decrease in oxidized LDL reported after addition of almonds to the diet.11
Even though the group consuming the almonds were eating the same processed high-carbohydrate white bread as the control groups, the addition of almonds resulted in a smaller increase in blood sugar and insulin levels.
That’s excellent news for Savers!
Synopsis:
A published scientific study found that adding 2 ounces or ¼ cup of almonds to a carbohydrate-rich meal resulted in lower blood glucose levels, lower insulin levels, and less oxidative protein damage than comparable meals without almonds. That means that almonds are an effective way to protect our health and our bones by avoiding blood sugar spikes after meals– spikes that research has linked to heart disease, diabetes, Alzheimer's, and reduced bone density.
Get Started On A More Almond-Filled Diet
One way to reap the benefits established in the study is to do what the participants did: eat about ¼ cup of raw almonds with your meal. For some meals, that might work out just fine, but for others, a handful of nuts might not fit the menu.
So instead, you can add almond butter to a smoothie, spread it on a sandwich, or serve it as a dip for freshly sliced apples. Slivered almonds are great salad toppings, adding heft and crunch along with health benefits. A delicious trick is substituting almond flour for regular flour to make baked goods bone-friendly.
Try out this recipe for Almond Flour Rolls with family or friends. Thanks to the almond flour, it’s gluten-free.
Almond Flour Rolls
6 Rolls
pH-Balanced
(Gluten-Free)
Ingredients
- 2 cups almond flour
- 1/2 cup ground flaxseed
- 2 teaspoons chia seeds
- 1 tablespoon baking powder
- 2 tablespoons extra-virgin coconut oil
- 4 eggs
- 1 tablespoon lemon juice
- 1 tablespoon honey
- 1/2 teaspoon sea salt
- 1 cup boiling water
Directions
- Pre-heat the oven to 350F degrees.
- Soak the chia seeds in 4 teaspoons hot water for 10 minutes until the mixture turns into a gel.
- In a bowl mix the almond flour, baking powder, chia seeds, flax-seeds, honey, and salt.
- Add the coconut oil and eggs, and blend well until the mixture looks like breadcrumbs. Add the lemon and mix well.
- Pour the boiling water slowly, and stir into the mixture. Let the mixture stand for 30 minutes to firm up.
- Line a baking tray with parchment paper.
- Roll a ball of dough between wet hands, and place the balls on the lined baking tray.
- Bake for 30 minutes until golden and firm.
Whether you’re sprinkling slivered almonds, baking with almond flour, or enjoying the crunchy satisfaction of the whole nut, almonds are a powerful addition to a pH-balanced diet.
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Till next time,
References:
1 Gerich JE. Clinical significance, pathogenesis, and management of postprandial hyperglycemia. Arch Intern Med. 2003;163(11): 1306-16.
2 Madsbad S. Impact of postprandial glucose control on diabetes-related complications: How is the evidence evolving? J Diabetes Complications. 2016;30(2):374-85.
3 Fowler GC, Vasudevan DA. Type 2 diabetes mellitus: managing hemoglobin A(1c) and beyond. South Med J. 2010;103(9):911-6.
4 Nobuyuki, Sasaki, et al. “Advanced Glycation End Products in Alzheimer’s Disease and Other Neurodegenerative Diseases.” The American Journal of Pathology. 1998 October; 153(4): 1149–1155. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1853056/
5 Sanchez, Albert J.L., et al. “Role of sugars in human neutrophilic phagocytosis.” The American Society for Clinical Nutrition. 1973 Nov; 26(11):1180-4. Web. https://ajcn.nutrition.org/content/26/11/1180.abstract%29
6 Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. “Changes in diet and lifestyle and long-term weight gain in women and men.” N Engl J Med. 2011;364:2392-404.
7 Ning F, Tuomilehto J, Pyorala K, et al. Cardiovascular disease mortality in Europeans in relation to fasting and 2-h plasma glucose levels within a normoglycemic range. Diabetes Care. 2010;33(10):2211-6.
8 Lawoyin, S., et al. “Bone mineral content in patients with calcium urolithiasis.” Metabolism 28:1250-1254.1979.
9 Swaminathan, R. “Magnesium Metabolism and its Disorders.” The Clinical Biochemist Reviews. 2003 May; 24(2): 47-66. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
10 Wapnir, RA and Devas, G. “Copper deficiency: interaction with high-fructose and high-fat diets in rats.” The American Society for Clinical Nutrition, Inc. January 1995. Vol. 61 no. 1; 105-110. Web. https://ajcn.nutrition.org/content/61/1/105.abstract
11 David J.A. Jenkins et. al. “Almonds Decrease Postprandial Glycemia, Insulenemia, and Oxidative Damage in Healthy Individuals.” The Journal of Nutrition. 136: 2987–2992, 2006. Web. https://pdfs.semanticscholar.org/19a6/db4703187353b5e295004cef8768ffa82441.pdf
What I do with my smoothie in the morning – I take a handful of almonds & soak them overnight – rinse them in the morning & add them to my smoothie with other things.
Vivian have you heard of a gluten-free flour called cassava flour, I use it in my banking – it is from the root of the cassava plant, but what I want to know is, is it too high in carbs? you can get sago/tapioca from the same plant, but that is more refined ( it comes from I think the stem & flowers) What is your take on cassava flour please?
Vivian, thank you for sharing such brilliant information with us. Many of us would be lost without the great quality information you share here. The almonds is a good tip that I will definitely be taking on board.
We are all beautiful works in progress who need beacons of light to help us navigate. I appreciate you so much.
Thank you very much Vivian for including me in your email . Have tried the date and almond roll. turned out quite well.
I do appreciate all the trouble you take to bring this info to us.
Thank you
Is there anything else besides almonds that has this effect? I have major food allergies and sensitivities, and one is to Almonds (most nuts). Also cannot eat eggs.
Hi Maureen,
Since the study was done on almonds and not any other nuts, it’s impossible to say for sure if another nut would have the same results with regard to blood sugar. But many other nuts and seeds are high in healthful fats, protein, and other components that help stabilize blood sugar. Have you looked into walnuts, sunflower seeds, and pecans? You can read about them in these articles:
https://saveourbones.com/eat-this-nut-build-your-bones/
https://saveourbones.com/the-amazing-nut-that-has-huge-bone-health-benefits-and-12-foundation-supplements/
https://saveourbones.com/sunflower-seeds-the-bone-and-brain-food/
I cant eat nuts,i have diverticulitis,is there a way to powder them. I have not submitted this question before
I have Divitulitis and am not suposed to eat nuts,how can i do-eat almonds saftly
where do i get the reply
Theresa, with your doctor’s approval, you might be able to tolerate smooth, unsweetened almond butter. Many times, people with diverticulitis can tolerate nut butters because they are smooth and do not have the sharp bits that can result from simply chewing the nuts whole.
Hi Vivian,
I look forward to getting your emails every week and have been a fan of almonds for a long time. Do you know if, with regard to this topic, the almonds had to be consumed with the meal or do they have a window of opportunity to do their magic?
Many thanks,
Jen
Hi Jen,
The participants in the study ate the almonds with their meals, so the study results would be based on that timing of almond consumption. 🙂
Vivian, I totally am on board with your program but unfortunately your scone recipe and now this almond roll recipe are total disasters for me. I found the dough not even sort of thick. I did as Sylvia and have put them in my muffin tin and will see how they come out. The scones I had to make major changes in your recipe (including much more flour() but now I like to make those (not as ‘scones’ but as rectangular bars). I wish I knew why your recipes don’e work for me.
I’m sorry to hear you’ve had trouble with the recipes turning out, Joyce! A lot of factors can affect the outcome of a recipe, such as altitude and variations in ingredients. I hope you have better luck with your next recipe venture!
Love your recipe just wondering could i used coconut flour as have a lot in mu press
Which i would love to us up.
If not ill by almond flour.
Thank you.
Would soaking almonds in water overnight make them better absorbed in the body? I have read that soaking nuts causes the growth-hindering factor to be removed, and enhances bioavailability. What are your views?
I made these almond flour rolls today. I found that the dough was too soft and sticky, even after the 30 minute wait, to shape rolls with my hands as suggested. So I baked them in my muffin pan. They are good with a light, creamy texture. I also found they were done in less than 30 minutes. Gluten free is a nice bonus. I would make them again.
Thank you for your feedback, Sylvia, and I’m glad you thought to make them into muffins!
I made these almond rolls for the first time today and the dough was too runny to make into balls. I was making a double batch. I added at least 1 1/2 more cups of almond flour, 1/4 cup at a time until they were manageable with damp hands. It made 20 three oz. rolls and I baked them for 35 minutes. I and my husband are hooked. I am thawing strawberries to may Strawberry Chia Jam. We’ll feel like we are having shortcake. Thanks for the recipes, all of them.
Made these this morning I too had to make muffin with them but they turned out very well.
Joan
I also mixed these rolls but I’ll be putting them in muffin tin as to runny.
Hope they work out as love all the ingredients.
Someone asked if almond milk would help. I’m wondering about that also.
Your answer?
Vivian has responded to this question as follows:
Great question! While unsweetened almond milk is alkalizing and good for bones, almond milk is very diluted with water and other ingredients.
I really like the articles, especially getting them in my email inbox. I don’t think you were doing this before, but these tips are super helpful. Thank you.
I’m glad to hear you’re benefiting from our e-mails, Alex! We’ve actually been sending amazing content via email for many years now. I’m glad you’re included now!
Thank you Vivian…for all these tips….I have been on your program for several years, and when I get my checkups, the Doctors can not believe my looks at 79……..& that I don’t take any medicine except for a prescription of 90mg of armour Throid for my low throid……..I owe everything to you…
….I don’t know what I’m doing wrong but I have been under a lot of stress for the last year, and developed a “FAT BELLY”… Can you tell me how to lose this belly fat??? Please.. Edna
Hi Edna,
Belly fat can be so frustrating! There are various things that can cause a bloated belly that aren’t necessarily fat, however. You might like to read these articles on the topic of belly fat and bloating:
https://saveourbones.com/fight-belly-bulge-and-bone-loss-with-these-8-delicious-foods/
https://saveourbones.com/new-study-truth-about-bone-loss-and-fat-loss/
Keep amazing your doctors! 😀
Hey it so nice to learn that almond staff can help to reduce blood sugar, but hey can almond milk also help to take 1/2 cup after a carbohydrate meal?
Hi Jannie,
Great question! While unsweetened almond milk is alkalizing and good for bones, almond milk is very diluted with water and other ingredients.
The above information has helped me so much. In all the years I never knew how I was destroying my bones because of what I am eating. Thankyou so much Vivian. I will start changing the way I eat and my sugar intake immediately, as I have osteopaenia in my left hip. It has been paining 24/7 for the past 4 months now.
It’s amazing how we can be engaging in bad eating habits without even realizing it. I am so glad you’re on board now, Rosemarie; your bones will thank you!
Vivian , I must say that everything that you say is brilliant especially about bone health , as that is what I am concerned with ,I have followed your diets , especially the power of almonds , everything you say is so interesting and I will follow your advice avidly . Great stuff ‘ thankyou .
Thanks for sharing your experience, Susan! That’s very encouraging. 🙂
You are very welcome, Susan!