Blood sugar control

There’s a lot of buzz about blood sugar regulation, and with good reason. But what is blood sugar and why is balanced blood sugar so important? Blood sugar refers to glucose (from food) in the bloodstream. Glucose provides our cells with energy and plays important roles in many physiological processes. 

When we eat carbohydrates from foods like bread, pasta, fruit, yogurt, and sweets, our body breaks them down into glucose. The glucose is then absorbed into the bloodstream causing blood sugar levels to increase.

The body does a great job of regulating blood sugar levels to stay within a specific range, as too high or too low of levels can have negative health effects. Insulin, which is a hormone, plays an important role in regulating blood sugar by being released by the pancreas in response to a blood sugar rise, allowing glucose to enter the cells for energy production or storage. 

However, if someone is consuming a diet high in processed carbs, added sugars, these foods are rapidly digested and lead to a quick rise in blood sugar. Eating these foods regularly without proper meal balance (with adequate fiber, fat and protein) can lead to persistently high blood sugar and eventually insulin resistance. Insulin resistance is when the body’s cells become less sensitive to the action of insulin. The pancreas then pumps out more insulin in an effort to correct this rise, which can lead to persistent high blood sugar. 

These blood sugar fluctuations can cause the body to release adrenaline, which is part of the body’s stress response. As a result, someone may feel shaky, jittery, anxious, and have low energy. Diet is not the only thing that impacts blood sugar levels! Poor sleep habits, chronic stress, and exercise all have an impact on blood sugar. Lifestyle modifications such as a balanced diet, eating enough and at the appropriate times, movement, stress management, and healthy sleep habits are important in maintaining healthy blood sugar levels. 

A balanced diet is one that contains adequate carbohydrates, protein and fat. Carbohydrates have the most impact on blood sugar levels so it is best to focus on eating carbs that are high in fiber (like fruits, veggies, beans, whole grains) as they are digested more slowly and trigger a more gradual rise in blood sugar. Eating adequate protein from foods such as animal protein, beans, and tofu help to promote satiety and stabilize blood sugar. Healthy fats help to slow down digestion leading to a slower release of glucose into the blood stream.

Eating at regular meal times and responding appropriately to your hunger can help stabilize blood sugar throughout the day, so skipping meals or under eating is not recommended. 

Physical activity or intentional movement enhances insulin sensitivity, meaning your body is able to respond better to insulin. When you exercise, your muscles require glucose for energy so they take up glucose from the blood without relying solely on insulin. This can help improve overall blood sugar control. Choose movement that you enjoy and can sustain long term, and remember: any amount of movement is better than none at all! Movement after meals, such as taking a 10 minute walk after lunch, can help lower the impact of glucose on blood sugar levels. 

Stress contributes to higher blood sugar levels as well. When you experience stress, your body release stress hormones that trigger the release of stored glucose from the liver into the blood. This is to provide quick fuel for the body to respond to perceived threats. Chronic stress can lead to persistently high blood sugar levels even when the release of glucose isn’t necessary. Stress management is essential in preventing unnecessary blood glucose spikes. 

Poor quality sleep (whether not getting enough hours or getting broken sleep overnight) has been associated with insulin sensitivity. Lack of good quality sleep can also elevate the stress hormone cortisol which can stimulate the liver to release more glucose into the bloodstream, leading to higher blood sugar levels. Poor sleep can also impact your appetite by increasing the hunger hormones that could lead to cravings for high carbohydrate and high calorie foods. Create a good bedtime routine with healthy sleep hygiene (dark, cool room, no screens, ear plugs and an eye mask, etc) to optimize your sleep. 

By actively managing your diet and lifestyle, you can have a positive impact on your insulin sensitivity and blood sugar control.