If you've been here from the beginning, you'll know that inflammation and blood sugar levels are important for healthy gums ( click the links to jog your memory). So now we cover the nutrition part of how one can balance their blood sugar levels through diet, an essential component of diabetes and gum disease.
One of the main goals when managing gum health is to encourage an immune system that reduces inflammation in the body, including gum tissues, and a prolonged high blood sugar level perpetuates inflammation.
Before we discuss nutrition below, we must address the fact that confusing messages are created yearly for marketing purposes to drive profit. This has resulted in both a contribution of chronic illnesses and a decline in mental well-being surrounding disordered eating and body image. A few terms in this week's issue may trigger some people. If you feel this might be yourself, we suggest skipping today's post.
Carbohydrates
Carbohydrates have had a bad reputation over the years and include many different types. Grains, legumes, starches, refined, complex etc... It's a bit complicated, and most plant foods come under the umbrella of carbohydrates. Eventually, when they are broken down into the building blocks of simplicity, they impact our insulin-derived blood sugar levels. A meal's total amount of carbohydrates is more important than the source. The higher the amount breaking down towards a more simple form, the higher the blood sugar spike. Simple, but some layers of complexity are involved because the breakdown is impacted by the overall meal content and lifestyle factors (the topic of next week's newsletter).
Fibre
Once dismissed as roughage of no value, plant dietary fibre has come a long way. It is now a recommended part of a healthy human diet. We are encouraged to include fibre as it helps aid in the slower release of sugars from the starchy, sugary components of the meal.
Fibre is ever present in legumes, vegetables, herbs and fruit. In the UK, we are recommended to take five daily portions of vegetables and fruits daily. A variety alters the body and supplies the other wonderful nutrients required. So while an apple a day or a side of broccoli with your meals is excellent, a wider variety of weekly vegetables is even better.
The higher the fibre content of a meal, the better the overall impact on blood sugar levels. There will be fewer blood sugar lows, and it will take longer to reach for snacks between meals.
On a side note, fibre is what our gut microbiome bacteria thrive on, so a diet rich in plant-based fibre will directly impact immunity and moods ( more on this in the new year).
Fats
Fats once held the villain status that carbohydrates currently occupy, but we know neither is 'evil' nor 'bad'. In the context of blood sugar levels, fats have two impacts. Fats release energy slowly, so when a small quantity is part of a meal, we will digest it for a more extended period. However, high levels of overall fats in the diet can increase glucose production in the liver. People with poor blood sugar control ( insulin resistance or pre-diabetes) or diabetes are more sensitive to certain fats in the diet, which can impact their cholesterol levels, increasing their risk of heart disease. Quality, quantity and context matter. Fats are so crucial to our well-being, including gum health, that we plan to dedicate a newsletter.
Protein
Proteins are the building blocks of our body, quite literally. We are made of the stuff, so we need it for our healthy structure. They comprise a key part of our diet, from a plant ( legumes, mushrooms, fermented soya such as tofu) or animal sources ( meat, fish, seafood or novel insect products). While the proteins in our meals don't impact our blood sugar levels, they make us fuller. The result will be a reduced likelihood of reaching carbohydrates. The net effect of all this is a lesser spike in blood sugar levels.
Flavour and Texture
We decided to include this because, let's be honest, for many of us, food isn't just fuel. We don't simply eat it for medicinal purposes. It is a source of pleasure and enjoyment, as it should be. It is also an adventure. We are different in our preferences. This is where flavour and textures come into play.
It is achieved through spices, herbs, seeds and nuts that season and finish off our meals. A meal lacking flavour and having a monotone texture profile is likely to leave us unsatisfied, resulting in a quest to fulfil this hit. While this is our hot take and is currently not backed by concrete evidence. We have long seen the impact a rich ( in its variety of colour, depth and texture) meal can have on the mind, making us more focused on our food. Furthermore, herbs and spices aid digestion, likely stimulating our digestive juices and ensuring we get the most out of our meals.
Finally, humans can have a preference for sweeter foods partly because early humans had to hunt for food and often went for prolonged periods without eating. Hence, a burst of sugar from fruit or berries was a wonderful treat. Sweet-tasting, sugary stuff can be addictive as it stimulates the brain's dopamine happiness centre. When a body has had a lifelong impaired signally for sugar preference, we tend to seek sweetness over other flavours ( most of us, not everyone). Often spices such as cinnamon, fennel or cardamom will keep this human desire for sweetness satiated.
Hydration
While our water intake won't directly impact our blood sugar level, it will keep us hydrated. Often dehydration can mimic hunger in our bodies. Water intake varies from human to human. Too little will lead to hunger, constipation, headaches and a general lack of in the body. Too much might cause frequent urination, possible leaching of some vitamins or general annoyance. The research on how much a person needs is always conflicting, and we recommend trying different amounts to see what works for your body.
Let's put it all together.
When thinking about balanced blood sugar, our meal plate or bowl should be mainly plants (vegetables, legumes, fruits, leaves etc..) with a plant or animal source of protein, some fats with some flavour and texture to keep your palate and digestive juices stimulated.
While this isn't always possible in our busy modern world, a meal enjoyed away from work, study and technology in the company of friends, family or colleagues (at work) is the simplest yet most indulgent treat in our day. I never looked back once I started doing this 7 or 8 years ago.
Many of my patients do this inherently. For others, this is a revelation that changes their life. The principles in today's newsletter are as relevant to improving gum health as good oral hygiene.
Much of this week was informed through our knowledge and the last six years of clinical practice; we did use the following sources to derive information. Research article here, British Heart Foundation nutrition guide and Diabetes UK information.
This week’s images are one of our favourite photographers Pia Riverola. Her work is diverse but its her images of food and dinning that capture our spirits the most.
Next week we will focus on balancing blood sugar levels through lifestyle factors. If you found this post useful (you may have even found it fun!), please share it with friends & family.
Lastly, if you have any questions or feedback, please email or DM us on Instagram @thegumguide. Please note that we cannot diagnose and give personalised health advice ( kindly see your GP or dentist for that).