Taming the Cookie Monster

Taming the Cookie Monster: It’s all about the fat

The all-too-familiar roller-coaster scenario of sugar handling goes something like this: We enjoy a bowl of pasta or cereal, or a plate of pancakes, pizza, a cupcake, or some other refined carb of choice. We experience a high-blood-sugar emergency, followed by an insulin spike to address it, followed by a low-blood-sugar emergency. Low blood sugar then signals the body to start storing fat. Hello weight gain.

Limiting — may I even suggest eliminating — refined carbs is one way of avoiding these metabolic consequences. Substitute simple carbs like fruits and vegetables, and unrefined carbs like whole grains in small amounts.

When the body is preoccupied with sugar emergencies, other systems are neglected. Digestion, circulation, immunity, nervous system (brain), hormone function (thyroid, adrenal, reproduction), all take a back seat. By correcting sugar dysregulation, these neglected systems can return to optimal function.

An effective strategy to curb sugar cravings is to consume fats along with carbohydrates. Digestive fat helps to modulate blood sugar level by slowing down the absorption of sugar and carbohydrates. In turn, insulin release is more measured. No sugar low, no mid-afternoon energy slump, no mood swings associated with sugar emergencies.

Saturated fat is recommended. Oils are also good, but be sure to avoid soy oil, corn oil, cottonseed oil, and canola oil. Choose olive oil instead.

To oatmeal, for example, you can add a couple teaspoons of coconut oil and a couple teaspoons of butter, and some cream, a handful of dried fruit, a pinch of salt, and a tablespoon of maple syrup. Or, a pork chop with some fat attached to the meat, and a baked potato holding a pool of melted butter. Now we have a carbohydrate in the presence of a good bit of fat.

The fat prevents the sugar from being absorbed too quickly. Slower absorption prevents a high blood sugar emergency, keeping the insulin release under control. Your body gets an even, normal delivery of sustained energy throughout the day by burning the fat, without an insulin spike and drop in blood sugar to trigger fat storage. You can see how eating all that fat will actually prevent you from gaining weight. Refined carbohydrates alone, on the other hand, will make you fat.

Doing away with the drop in blood sugar prevents sugar cravings and controls hunger. So you’re less likely to reach for a cookie or crackers a half hour after a meal.

Here are more ways to pair fats and carbs. What’s more delicious than any of these:

• Sausage and buckwheat pancakes with coconut oil, butter, and maple syrup

• Apple or pear with cheese

• Apple or pear with a handful of nuts

• Cooked greens with bacon, bacon fat and vinegar

• Liver pate with raw vegetables

• Cooked vegetables with butter and sour cream

• Peaches with cream

• Berries with yogurt

Try it. Feel the changes. May you be deeply nourished.