The body is a perfect machine that works with all the hormones, enzymes and neurotransmitters, resembling a symphony orchestra, but it is up to us to maintain this constant balance. 

One of its main organs is the pancreas, which is the organ that produces many hormones and enzymes, however, today we will focus on a hormone called insulin. Insulin helps introduce the glucose we consume in food into our body's cells and thus use it as a source of energy.

Most people today consume a large amount of calories, especially carbohydrates. The constant consumption of calories generates a large amount of glucose, which causes our pancreas to produce a lot of insulin. However, after being exposed to so much glucose, cells lose sensitivity to insulin and we can develop a condition called insulin resistance, which can lead to prediabetes and then diabetes.

It is common these days to have an imbalance between glucose and insulin, and sometimes we don't even notice it. Right now you could be having an insulin imbalance, so it is important that you pay attention to the following symptoms and go to a first contact doctor in the following cases: 

• If you experience dizziness.
• You feel a constant headache.
• Excessive thirst that does not improve despite drinking a lot of water.
• You get very sleepy after eating.
• You frequently experience swelling in your hands or feet.
• You experience rapid weight gain or loss.
• If you don't eat on time and you feel very bad.
• You have a great need to consume sugar or flour.
• You suffer from chronic fatigue.
• You wake up during the night.
• You have unexplained anxiety attacks.
• If you eat compulsively.
• You are very hungry throughout the day.
• You need caffeine or sugary things to wake you up.
• You feel shaky between meals.
• You have a mental cloud or difficulty concentrating.
• Have you noticed that your waist has been getting wider despite having tried to lose weight several times, but you never succeed or it is difficult for you.

These are just some of the most common symptoms of an insulin imbalance, but the patient should always be studied individually to determine what it is.

If your doctor has already diagnosed you with diabetes, prediabetes, or insulin resistance, I want to share some tips that I'm sure will help you balance your glucose and insulin levels and feel better every day.

Tips to balance your glucose and insulin:

1.Dress carbs. 

First of all, let's start by analyzing what carbohydrates are? These are a type of macronutrient which is usually our main source of energy. There are two types of carbohydrates: simple and complex. Simple carbohydrates are a type of simple sugar found in foods such as sugar in desserts and sweets, processed foods, soft drinks, and in fruit in the form of fructose. 

Complex carbohydrates are made of many simple sugars joined together. The body needs to break down these types of complex carbohydrates into simple ones in order to use them as a source of energy. Complex carbohydrates are usually starchy vegetables such as cereals, bread, pasta; and some vegetables such as potatoes, peas, sweet potatoes and corn.

Another type of complex carbohydrate is fiber. Most fiber cannot be broken down in the body, so it is important to consume fiber in our diet to balance our glucose. If you are looking for that balance, I recommend consuming both simple and complex carbohydrates, always accompanied by good quality fat or protein.

2. “The order of the factors does alter the product.” 

Normally this saying does not go like this, but in the event that we want to balance our glucose, having an order when it comes to feeding will greatly influence your health.

If we want to see results, it is necessary to follow a specific meal sequence, which may or may not help regulate our insulin level.

I recommend eating fiber first, such as a salad with lots of green leaves like lettuce, spinach, arugula, kale, and nuts like almonds, walnuts, and pumpkin seeds. After that, I suggest eating protein and fat or in conjunction with your salad, like a nice lean cut of chicken or fish.

If you want dessert, make sure it's after you've eaten a lot of protein and fat. This will help you avoid glucose spikes that cause long-term inflammation.

In Mexico, it is common to eat fruit before a main course, which makes our pancreas work much harder than indicated.

3. Increase the amount of fiber in your diet.

First, I'll talk about fiber. Fiber is a type of complex carbohydrate and there are two types: soluble and insoluble fiber.

Digestion is delayed because soluble fiber attracts water and turns it into a gel during the process. Oats, lentils, fruits and vegetables are some examples of soluble fiber. Soluble fiber has been scientifically proven to reduce blood cholesterol.

Insoluble fiber, found in foods such as wheat bran, some vegetables, and whole grains, is another type of fiber. This type of fiber adds bulk to stool and speeds the passage of food through the stomach and intestines.

Fiber can be a great ally to balance our glucose and insulin, it is essential for good gastrointestinal health and provides us with antioxidants such as polyphenols to maintain our health.

Constipation and other gastrointestinal problems can be treated with a high-fiber diet. Many plant foods, such as fruits, vegetables, nuts, seeds, beans, chickpeas, lentils, lima beans, and whole grains, contain fiber.

I advise that you add fiber to your three meals, either in smoothies or smoothies, salads, baked vegetables, vegetable creams or soups. This will increase the nutritional density and provide you with plenty of antioxidants.

It is important to treat each situation individually, as excessive fiber consumption can have an impact on people with gastrointestinal problems and cause gas, bloating and cramps.

4. Prioritize protein.

First we will see what are proteins?; They are like a structure of multiple bricks, which will later become amino acids. For the growth and maintenance of our cells and tissues, our body needs dietary protein. Age and weight affect the amount of protein we need. On average, an adult should consume 1 gram of protein per kilo of weight. Several sources indicate that the maximum protein limit should be 2 grams per kilo of weight.

If you weigh 150 pounds, you should consume at least 70 grams of protein daily to meet your protein needs. The quality of proteins of animal and plant origin depends on the quantity and types of amino acids they contain.

We should make sure we consume high-quality protein from healthy sources every day.

A typical protein has 300 or more amino acids, and the sequence and number of amino acids in each protein are different. Furthermore, amino acids are classified as essential and non-essential. As the name implies, the body cannot produce essential amino acids, so we need these amino acids from the diet. Diet is not necessary because the body can produce non-essential amino acids.

I would like his diet to be rich in protein as it will not only help him feel more satisfied, but will also meet the amino acid requirements necessary for his digestive health, immune system and overall well-being.

5. Take care of the quality of your food.

The calories in a nutrient-dense chicken salad are not the same as those in a soft drink. By “quality foods” I mean that you prioritize making your foods as natural as possible and avoiding packaged products; try to always or most of the time cook at home from scratch so you can ensure that what goes into your food is of the highest quality; Try to eat foods that are local or organic if possible. 

Fortunately, every day we can find more options for organic products at better prices. Avoid ultra-processed foods, to give you an idea that ultra-processed foods are all the foods that are in the supermarket aisles which have preservatives and additives to keep them in good condition for a long time.

I hope these five tips help you a lot, the Neuro Spine and Pain Clinic team seeks to share valuable information for our community and in a personalized way to address each case. Don't forget that it is advisable to consult a health professional before making decisions about diet. 

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