Research suggests that everyone, not just those with diabetes, benefits from steady blood sugar levels, which impact energy, mood, and long-term health. Frequent spikes in blood sugar can lead to inflammation, weight gain, and cardiovascular issues; chronically elevated blood sugar is linked to the development of Alzheimer’s dementia. Understanding which foods can help stabilize blood sugar and which ones trigger spikes allows you to make choices that align with your goals–like enhancing mental clarity, improving energy, or maintaining a healthy weight.
In recent years, research has highlighted that no two people respond to food in exactly the same way, especially when it comes to blood sugar levels. These findings challenge the traditional one-size-fits-all approach to nutrition and highlights the benefits of a more personalized approach when it comes to managing diabetes, weight fluctuations, and energy levels.
The Science Behind Your Body’s Unique Responses to Food
Studies underscore the complexity of individual responses to food.
A 2020 study, published in Nature Medicine, tracked blood sugar responses across a demographically diverse group, revealing variability in reactions influenced by genetics, lifestyle, and gut microbiome composition.
A foundational study, published in Cell, found that gut bacteria play a major role in how different people process identical foods.
A 2022 study, published in Nutrients, highlights advances in using machine learning to predict individual blood sugar responses, supporting the value of personalized dietary recommendations.
These studies are transforming how healthcare providers approach nutrition, focusing more on each person’s unique physiological response.
The Gut Microbiome’s Influence on Blood Sugar Response
The gut microbiome is made up of trillions of bacteria in the digestive tract. When it comes to your health, a healthy microbiome can have a major influence on disease prevention, including lowering the risk of insulin resistance and diabetes. Certain bacteria can influence your blood sugar response–as follows.
Carbohydrate Metabolism Certain types of bacteria help break down carbohydrates, affecting how quickly glucose enters the bloodstream. For instance, higher levels of Akkermansia muciniphila are linked to better insulin sensitivity (i.e., how your cells respond to insulin) and blood sugar control.
Production of Short-Chain Fatty Acids (SCFAs) Bifidobacterium species produce SCFAs, like butyrate, which support insulin sensitivity and reduce inflammation, both beneficial for blood sugar regulation.
Interaction with Gut Hormones The microbiome influences hormones like GLP-1 and PYY, which regulate insulin secretion and fullness, promoting blood sugar control by reducing post-meal spikes.
Inflammation and Insulin Resistance An imbalanced microbiome (dysbiosis) can lead to gut permeability (“leaky gut”), allowing inflammatory substances into the bloodstream and contributing to insulin resistance.
Personalized nutrition can help design specialized diets that aim to improve the composition of your microbiome by increasing beneficial bacteria that you may be lacking.
Supporting a Healthy Microbiome for Blood Sugar Balance
To support blood sugar regulation through the microbiome, focus on:
Fiber-rich diet: Fiber (from vegetables, whole grains, and legumes) feeds beneficial bacteria and promotes SCFA production.
Prebiotics and probiotics: Prebiotics (e.g., garlic, onions) and probiotics (e.g., yogurt, kefir) support microbiome diversity.
Limit processed foods and sugars: These can feed harmful bacteria that disrupt the microbiome and impact blood sugar.
By optimizing your gut microbiome, you will not only help stabilize blood sugar and lower the risk of developing Type 2 diabetes, but you will improve your immune system function, digestive, mental and cardiovascular systems as well.
Creating an Individualized Diet Plan to Lower Glycemic Response
An individualized diet plan tailored to minimize glycemic response involves:
Blood Sugar Monitoring and Data Collection Continuous glucose monitors (CGMs) help track real-time responses to food, identifying high-glycemic triggers and stable foods.
Macronutrient Adjustments Balancing carbohydrates, proteins, and fats can reduce blood sugar spikes. High-fiber vegetables, lean proteins, and healthy fats paired with carbs create a more sustained response.
Probiotic and Prebiotic Foods Supporting a balanced microbiome with probiotic and prebiotic foods enhances blood sugar control.
Portion and Timing Customization Smaller, frequent meals can stabilize blood sugar throughout the day. Personalized recommendations optimize portion size and timing.
How The Kaplan Center Can Support Your Individualized Nutrition Plan
At The Kaplan Center, we tailor nutrition plans to your unique needs, using blood sugar monitoring, microbiome analysis, and expert guidance. Our goal is to empower you to make informed choices that optimize energy, mental clarity, and long-term health.
If you’re ready to explore the benefits of personalized nutrition, our team is here to help. We provide the tools, testing, and guidance you need to discover the foods that work best for your physiology and health goals.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.
Maintaining thyroid health through proper nutrition is important, as the thyroid gland plays a key role in regulating metabolism, energy levels, and overall health.
Here’s a list of foods to eat and foods to avoid when it comes to thyroid function.
Eat more:
Foods that are high in zinc. Zinc deficiency has been linked to hypothyroidism. Sources of zinc include green leafy vegetables (spinach in particular is high in zinc), oysters, chickpeas and lentils.
Foods that contain iodine. Iodine is essential for thyroid hormone production. Food sources include seaweed, cod, iodized salt, diary (yogurt, cheese, milk), eggs, oysters and liver.
Nuts. Brazil nuts, macadamia nuts, and hazelnuts all contain selenium which helps regulate thyroid function.
Organ meats. Liver is one of nature’s most concentrated sources of vitamin A.
Antioxidant-rich foods. Berries, leafy greens, nuts and seeds will help combat oxidative stress.
Alcohol. Drinking inhibits the peripheral thyroid hormones, free T3 and T4.
Processed foods. Processed foods may cause gut damage leading to decreased thyroid function.
Refined sugar. Excessive consumption of sugars and refined carbohydrates can lead to insulin resistance and diabetes. Studies confirm that diabetes and thyroid disorders mutually impact each other; type 2 diabetes can be exacerbated by thyroid disorders, and diabetes can worsen thyroid dysfunction.
Gluten-containing foods. If you have Hashimoto’s the first dietary recommendation is to remove gluten from your diet due to an immune reaction to gluten that triggers a thyroid autoimmune attack.
Your thyroid plays a crucial role in your overall well-being, and proper nutrition can make all the difference. By incorporating some of the foods and key nutrients above you can help keep your thyroid functioning optimally. Don’t forget to stay hydrated, reduce inflammation with anti-inflammatory foods, and avoid excess processed foods.
If you’re dealing with thyroid concerns and would like to work with a nutritionist to optimize your nutrition, please give us a call at 703-532-4892 and make an appointment today!
For more information on thyroid disorders, click here.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
Mohammed Hussein SM, AbdElmageed RM. The Relationship Between Type 2 Diabetes Mellitus and Related Thyroid Diseases. Cureus. 2021 Dec 25;13(12):e20697. doi: 10.7759/cureus.20697. PMID: 35106234; PMCID: PMC8787293.
Thanksgiving is a wonderful holiday tradition that’s been celebrated in the US and Canada since the mid-1800s. At the heart of the Thanksgiving celebration is the universal message of gratitude.
Gratitude is the expression of being thankful. It’s about having an attitude of appreciation, allowing yourself to feel awe, not taking things for granted, and seeing the potential upside of life’s challenges. But did you know that practicing gratitude can have profound benefits to our mental, emotional and physical well-being?
Let’s take a closer look at how practicing gratitude can contribute to our overall well-being and some effective ways to incorporate this practice into our daily lives.
The Link Between Gratitude and Well-Being
Practicing gratitude can benefit the mind, body, and spirit in a number of ways. It can lower stress levels, improve sleep, strengthen relationships with friends and family, and even increase our emotional resilience. Medical research has confirmed this direct correlation between gratitude and well-being:
A 2022 study published in Frontiers of Psychology found that women with elevated depressive symptoms who routinely practiced gratitude were more accepting of their condition than those who did not. Similarly, a 2012 study published in Personality and Individual Differences found that people who regularly expressed gratitude reported feeling healthier than their counterparts; a correlation that was mediated by psychological health and an attitude to seek help for health concerns.
A 2018 abstract, printed in the journal Psychology, Health & Medicine, found that dispositional gratitude (i.e. the character trait of noticing and appreciating the positive in life and being thankful for those positive aspects of life) correlated with lower levels of stress and loneliness.
Practicing gratitude can improve sleep quality by promoting more positive emotions and lessening the effects of anxiety and rumination.
In a 2013 study, Dr. Robert Emmons, a leading authority on gratitude, noted that: “Gratitude is a key, underappreciated quality in the clinical practice of psychology, its relevance deriving from its strong, unique, and causal relationship with well-being, as well as its dynamic healing influence on the therapist-patient relationship.”
Acts of kindness (public expressions of gratitude) can be linked to an increase in life satisfaction, according to a study published in The Journal of Social Psychology.
Researchers who looked at the role of gratitude in asymptomatic heart failure patients found that “patients expressing more gratitude also had lower levels of inflammatory biomarkers,” as well as better sleep and mood, and less fatigue.
Practicing gratitude is a conscious choice we make to affect positive change in our lives. There are a number of ways to practice gratitude, such as:
Appreciate nature
Beauty is everywhere. Taking a moment to stop and experience the beauty in nature can provide you with a greater sense of well-being that can stay with you throughout the day. As you walk or observe, mentally list the things that bring you joy, peace, or fulfillment.
Keep a gratitude diary
Write down 5 or 6 things daily for which you are grateful. Recognizing what you are grateful for will help keep you focused on what you have rather than what you have not and creates a record of appreciation to look back on when you need a mood boost.
Meditate
A daily meditation practice, for even just a few minutes a day, helps reset your body’s autonomic stress response, which can help to improve sleep, reduce pain, enhance mood, and foster a better sense of well-being.
Say “Thank you.”
Taking the time to thank others, whether through a note, a text message, or a face-to-face conversation, not only uplifts their spirits but also helps reinforce your own sense of appreciation. This practice nurtures social bonds and fosters a greater sense of connection and well-being.
As we prepare for another Thanksgiving holiday in the US, it’s my wish that gratitude and all its benefits be present in your life and the lives of those you care about. And I wish you and yours a very happy and healthy Thanksgiving.
– Dr. Gary
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
References
Tomczyk J, Nezlek JB, Krejtz I. Gratitude Can Help Women At-Risk for Depression Accept Their Depressive Symptoms, Which Leads to Improved Mental Health. Front Psychol. 2022 Apr 7;13:878819. doi: 10.3389/fpsyg.2022.878819. PMID: 35465539; PMCID: PMC9022718.
Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96. doi: 10.1016/j.paid.2012.08.011. PMID: 23139438; PMCID: PMC3489271.
O’Connell BH, Killeen-Byrt M. Psychosocial health mediates the gratitude-physical health link. Psychol Health Med. 2018 Oct;23(9):1145-1150. doi: 10.1080/13548506.2018.1469782. Epub 2018 Apr 29. PMID: 29707980.
Emmons RA, Stern R. Gratitude as a psychotherapeutic intervention. J Clin Psychol. 2013 Aug;69(8):846-55. doi: 10.1002/jclp.22020. Epub 2013 Jun 17. PMID: 23775470.
Jia Wei Zhang, Ryan T. Howell, Ravi Iyer, Engagement with natural beauty moderates the positive relation between connectedness with nature and psychological well-being, Journal of Environmental Psychology, Volume 38, 2014, Pages 55-63, ISSN 0272-4944, https://doi.org/10.1016/j.jenvp.2013.12.013.
Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi: 10.1080/00224545.2018.1469461. Epub 2018 May 15. PMID: 29702043.
Mills PJ, Redwine L, Wilson K, Pung MA, Chinh K, Greenberg BH, Lunde O, Maisel A, Raisinghani A, Wood A, Chopra D. The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Spiritual Clin Pract (Wash D C ). 2015 Mar;2(1):5-17. doi: 10.1037/scp0000050. PMID: 26203459; PMCID: PMC4507265.
Eating “Right” But Feeling Wrong? The Problem with One-Size-Fits-All Diets and Blood Sugar
/in Nutrition/by Kaplan CenterResearch suggests that everyone, not just those with diabetes, benefits from steady blood sugar levels, which impact energy, mood, and long-term health. Frequent spikes in blood sugar can lead to inflammation, weight gain, and cardiovascular issues; chronically elevated blood sugar is linked to the development of Alzheimer’s dementia. Understanding which foods can help stabilize blood sugar and which ones trigger spikes allows you to make choices that align with your goals–like enhancing mental clarity, improving energy, or maintaining a healthy weight.
In recent years, research has highlighted that no two people respond to food in exactly the same way, especially when it comes to blood sugar levels. These findings challenge the traditional one-size-fits-all approach to nutrition and highlights the benefits of a more personalized approach when it comes to managing diabetes, weight fluctuations, and energy levels.
The Science Behind Your Body’s Unique Responses to Food
Studies underscore the complexity of individual responses to food.
These studies are transforming how healthcare providers approach nutrition, focusing more on each person’s unique physiological response.
The Gut Microbiome’s Influence on Blood Sugar Response
The gut microbiome is made up of trillions of bacteria in the digestive tract. When it comes to your health, a healthy microbiome can have a major influence on disease prevention, including lowering the risk of insulin resistance and diabetes. Certain bacteria can influence your blood sugar response–as follows.
Certain types of bacteria help break down carbohydrates, affecting how quickly glucose enters the bloodstream. For instance, higher levels of Akkermansia muciniphila are linked to better insulin sensitivity (i.e., how your cells respond to insulin) and blood sugar control.
Bifidobacterium species produce SCFAs, like butyrate, which support insulin sensitivity and reduce inflammation, both beneficial for blood sugar regulation.
The microbiome influences hormones like GLP-1 and PYY, which regulate insulin secretion and fullness, promoting blood sugar control by reducing post-meal spikes.
An imbalanced microbiome (dysbiosis) can lead to gut permeability (“leaky gut”), allowing inflammatory substances into the bloodstream and contributing to insulin resistance.
Personalized nutrition can help design specialized diets that aim to improve the composition of your microbiome by increasing beneficial bacteria that you may be lacking.
Supporting a Healthy Microbiome for Blood Sugar Balance
To support blood sugar regulation through the microbiome, focus on:
By optimizing your gut microbiome, you will not only help stabilize blood sugar and lower the risk of developing Type 2 diabetes, but you will improve your immune system function, digestive, mental and cardiovascular systems as well.
Creating an Individualized Diet Plan to Lower Glycemic Response
An individualized diet plan tailored to minimize glycemic response involves:
Continuous glucose monitors (CGMs) help track real-time responses to food, identifying high-glycemic triggers and stable foods.
Balancing carbohydrates, proteins, and fats can reduce blood sugar spikes. High-fiber vegetables, lean proteins, and healthy fats paired with carbs create a more sustained response.
Supporting a balanced microbiome with probiotic and prebiotic foods enhances blood sugar control.
Smaller, frequent meals can stabilize blood sugar throughout the day. Personalized recommendations optimize portion size and timing.
How The Kaplan Center Can Support Your Individualized Nutrition Plan
At The Kaplan Center, we tailor nutrition plans to your unique needs, using blood sugar monitoring, microbiome analysis, and expert guidance. Our goal is to empower you to make informed choices that optimize energy, mental clarity, and long-term health.
If you’re ready to explore the benefits of personalized nutrition, our team is here to help. We provide the tools, testing, and guidance you need to discover the foods that work best for your physiology and health goals.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
References:
Nutrition Tips for Thyroid Health
/in Nutrition/by Kaplan CenterMaintaining thyroid health through proper nutrition is important, as the thyroid gland plays a key role in regulating metabolism, energy levels, and overall health.
Here’s a list of foods to eat and foods to avoid when it comes to thyroid function.
Eat more:
Consume less:
Your thyroid plays a crucial role in your overall well-being, and proper nutrition can make all the difference. By incorporating some of the foods and key nutrients above you can help keep your thyroid functioning optimally. Don’t forget to stay hydrated, reduce inflammation with anti-inflammatory foods, and avoid excess processed foods.
If you’re dealing with thyroid concerns and would like to work with a nutritionist to optimize your nutrition, please give us a call at 703-532-4892 and make an appointment today!
For more information on thyroid disorders, click here.
Watch: A Functional Medicine Approach to Autoimmune Hypothyroidism (Hashimoto’s Thyroiditis)
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
Mohammed Hussein SM, AbdElmageed RM. The Relationship Between Type 2 Diabetes Mellitus and Related Thyroid Diseases. Cureus. 2021 Dec 25;13(12):e20697. doi: 10.7759/cureus.20697. PMID: 35106234; PMCID: PMC8787293.
4 Ways to Practice Gratitude During the Holidays
/in Wellness/by Gary Kaplan, DOThanksgiving is a wonderful holiday tradition that’s been celebrated in the US and Canada since the mid-1800s. At the heart of the Thanksgiving celebration is the universal message of gratitude.
Gratitude is the expression of being thankful. It’s about having an attitude of appreciation, allowing yourself to feel awe, not taking things for granted, and seeing the potential upside of life’s challenges. But did you know that practicing gratitude can have profound benefits to our mental, emotional and physical well-being?
Let’s take a closer look at how practicing gratitude can contribute to our overall well-being and some effective ways to incorporate this practice into our daily lives.
The Link Between Gratitude and Well-Being
Practicing gratitude can benefit the mind, body, and spirit in a number of ways. It can lower stress levels, improve sleep, strengthen relationships with friends and family, and even increase our emotional resilience. Medical research has confirmed this direct correlation between gratitude and well-being:
Questions? Give Us a Call!
703-532-4892 x2
How to Cultivate Gratitude
Practicing gratitude is a conscious choice we make to affect positive change in our lives. There are a number of ways to practice gratitude, such as:
Appreciate nature
Beauty is everywhere. Taking a moment to stop and experience the beauty in nature can provide you with a greater sense of well-being that can stay with you throughout the day. As you walk or observe, mentally list the things that bring you joy, peace, or fulfillment.
Keep a gratitude diary
Write down 5 or 6 things daily for which you are grateful. Recognizing what you are grateful for will help keep you focused on what you have rather than what you have not and creates a record of appreciation to look back on when you need a mood boost.
Meditate
A daily meditation practice, for even just a few minutes a day, helps reset your body’s autonomic stress response, which can help to improve sleep, reduce pain, enhance mood, and foster a better sense of well-being.
Say “Thank you.”
Taking the time to thank others, whether through a note, a text message, or a face-to-face conversation, not only uplifts their spirits but also helps reinforce your own sense of appreciation. This practice nurtures social bonds and fosters a greater sense of connection and well-being.
As we prepare for another Thanksgiving holiday in the US, it’s my wish that gratitude and all its benefits be present in your life and the lives of those you care about. And I wish you and yours a very happy and healthy Thanksgiving.
– Dr. Gary
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
Updated: November 2024
References
Tomczyk J, Nezlek JB, Krejtz I. Gratitude Can Help Women At-Risk for Depression Accept Their Depressive Symptoms, Which Leads to Improved Mental Health. Front Psychol. 2022 Apr 7;13:878819. doi: 10.3389/fpsyg.2022.878819. PMID: 35465539; PMCID: PMC9022718.
Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96. doi: 10.1016/j.paid.2012.08.011. PMID: 23139438; PMCID: PMC3489271.
O’Connell BH, Killeen-Byrt M. Psychosocial health mediates the gratitude-physical health link. Psychol Health Med. 2018 Oct;23(9):1145-1150. doi: 10.1080/13548506.2018.1469782. Epub 2018 Apr 29. PMID: 29707980.
Emmons RA, Stern R. Gratitude as a psychotherapeutic intervention. J Clin Psychol. 2013 Aug;69(8):846-55. doi: 10.1002/jclp.22020. Epub 2013 Jun 17. PMID: 23775470.
Jia Wei Zhang, Ryan T. Howell, Ravi Iyer, Engagement with natural beauty moderates the positive relation between connectedness with nature and psychological well-being, Journal of Environmental Psychology, Volume 38, 2014, Pages 55-63, ISSN 0272-4944, https://doi.org/10.1016/j.jenvp.2013.12.013.
Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi: 10.1080/00224545.2018.1469461. Epub 2018 May 15. PMID: 29702043.
Mills PJ, Redwine L, Wilson K, Pung MA, Chinh K, Greenberg BH, Lunde O, Maisel A, Raisinghani A, Wood A, Chopra D. The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Spiritual Clin Pract (Wash D C ). 2015 Mar;2(1):5-17. doi: 10.1037/scp0000050. PMID: 26203459; PMCID: PMC4507265.