Keeping blood sugar levels steady throughout the day is important for consistent energy levels, helping to minimize the risk of developing certain illnesses, and keeping your cells and body performing optimally. You may be thinking that blood sugar is only a concern for individuals with diabetes, but although those with diabetes need to pay very close attention to blood sugar and may need medications or insulin to support their blood sugar levels, even those without diabetes can experience blood sugar spikes and crashes putting them at risk for illness.
Here is a breakdown of everything you need to know about blood sugar and how to easily manage your levels just through lifestyle and diet.
What is blood sugar?
Blood sugar (aka blood glucose) is the body and brain’s main fuel source and the main type of sugar found in our blood. When we eat carbohydrate foods (bread, pasta, fruit, vegetables, and dairy), these foods are digested and then converted into glucose and released into the bloodstream as blood glucose.
When your blood sugar rises (from the food you ate) this sends a signal to your pancreas to release insulin. Insulin is a hormone that helps your body utilize the glucose in your blood for energy. Think of insulin as the key that unlocks the door to your cells to allow the glucose to move from the blood into the cells to be used as a source of energy to perform functions such as muscle movement and brain activity. Glucose is the main source of fuel for the brain so managing your blood sugar throughout the day is imperative for cognitive function and steady energy levels.
Which foods increase blood sugar?
As mentioned above, glucose enters the bloodstream from eating carbohydrate-rich foods. These include complex carbohydrates which consist of starchy foods: breads, pasta, cereals, and starchy vegetables like potatoes, peas, and corn, fiber: coming from fruit, vegetables, whole grains, and beans.
And then there are simple carbohydrates or simple sugars: soda, cookies, candy, as well as naturally occurring sugar in fruit and dairy. Simple carbohydrates spike blood sugar quickly, whereas complex carbohydrates coming from whole grains, fruits, and vegetables raise sugar more slowly. If you struggle with limiting sugar intake, here are some tips on how to lower your sugar intake.
What is a blood sugar spike and why does it matter?
You may be thinking that blood sugar only matters if you have or are at risk for diabetes, but blood sugar is actually something that everyone, no matter your health status, should be aware of for optimal health and energy.
You’ve likely heard of the phrase “sugar high”; this is essentially a spike in your blood sugar after eating certain foods. Highly processed, refined sugar foods (sugar-sweetened beverages, candy, cookies, and other sweets) can cause your blood sugar to spike. This spike in blood sugar may have you feeling energized at first, but this will be short-lived. The quick increase in blood sugar signals to the pancreas to release a lot of insulin to decrease the glucose in your blood. This will result in a “crash” and leave you feeling tired and sluggish and likely craving more sugar! This crash can occur as quickly as 1 hour after your meal.
Have you ever eaten a meal or snack and found yourself to be hungry shortly after? You can thank your body’s response to a high sugar meal for these quick hunger pains. If you have diabetes, your pancreas will not produce the insulin needed to lower blood sugar and therefore blood sugar levels will remain elevated and can lead to serious health issues. But even if you are someone without diabetes, blood sugar spikes can increase your risk of serious health issues such as heart disease, kidney disease, nerve damage, type 2 diabetes, and weight gain.
8 Ways to balance blood sugar naturally
For most individuals, blood sugar can be balanced through diet and lifestyle. Many people may think that you need to avoid carbohydrates and never enjoy a sweet treat if you want to maintain blood sugar balance, but this is a misconception. You can enjoy all foods in moderation and when you combine carbohydrate foods with protein-rich foods you can support a healthy balance in blood sugar all day. Here are the most effective ways to balance blood sugar.
1. Pair carbohydrates with proteins
Complex carbohydrates, such as whole grains, fruits, and beans take longer to digest than simple carbohydrates (candy, baked goods, white bread, and sugary drinks). To create an even greater blood sugar balance, pair these complex carbohydrates with proteins like meat, nuts, and yogurt. This powerhouse food combination will create a gradual and steady increase in blood sugar and will also have more staying power, keeping you satiated for longer. A great snack idea could be a banana with nut butter, blueberries and cashews, or whole grain bread with avocado and eggs.
2. Eat regularly
Skipping meals or waiting too long between eating may leave you feeling ravenous and grabbing a quick source of energy like chips, or other processed snacks, and can lead to overeating. Eating regularly throughout the day with 3 meals and balanced snacks in between, as needed, can keep your blood sugar more steady throughout the day. During meals try to aim for a balance of protein, carbohydrates, and fats to keep you full and satisfied and provide your body with the energy it needs to feel good and perform optimally.
3. Include fiber
Adding fiber to your meals will help slow digestion, which will support a more gradual rise in blood sugar. High fiber foods include fruits, vegetables, beans, seeds, and whole grains. The recommend daily intake of fiber is 25g for women and 35g for men. 1 cup of strawberries contains approximately 3g of fiber, and 1oz of chia seeds contains 10g of fiber. A great snack idea could be chia seed pudding topped with berries and nuts. A surprisingly great source of fiber is freeze dried fruit. 1 serving of freeze dried strawberries is only 120 by calories and 7g of fiber – sprinkle these over yogurt or oatmeal for an extra fiber boost.
4. Exercise
Since blood sugar is used for energy, when you exercise, your body’s cells will absorb glucose from the blood to utilize it as energy you need to perform your workout (even if it’s just walking). Make a habit of taking a walk after dinner to help lower your blood sugar.
5. Stay hydrated
Drinking water helps flush excess blood sugar from your body. Aim for at least 64oz a day. This can also help regulate appetite and help prevent overeating.
6. Include low GI foods
GI (glycemic index) measures how quickly a food is digested and therefore how quickly it raises blood sugar levels. The glycemic index is a scale of 0-100, with the lower GI score meaning a food digests slower and causes a slower rise in blood sugar. Low GI foods include beans, oatmeal, whole grains, avocados, and many non-starchy vegetables like spinach and broccoli.
7. Maintain a healthy weight
Being overweight can make it more difficult for your body to release insulin to lower blood sugar levels. Individuals who are overweight and predisposed to diabetes may have cells that are less sensitive to insulin, which can lead to insulin resistance and type 2 Diabetes. Here are some simple ways to help you start losing weight.
8. Manage stress
It’s not just food that impacts blood sugar levels. Stress can have a huge impact on health, including blood sugar. Stress can impact the rise in hormones such as cortisol and glucagon, which can cause blood sugar to rise. Find ways that work for you to lower stress, this may be meditation, talking with friends/family, going for a walk or other exercise, and spending time doing things you enjoy with people you love.
Blood sugar has an impact on all areas of the body and brain and many individuals can maintain healthy blood sugar levels just through diet and lifestyle modifications. Implementing even just a few of these strategies can support steady blood sugar so you feel good and prevent illness.