Your blood sugar level has a profound impact on your overall health, and when it becomes imbalanced, your energy, concentration, mood, and appetite will all be impacted. The first step to balancing your blood sugar is understanding what it actually is, and what symptoms look like.
When you eat carbohydrates of any kind, they are broken down in the body into glucose, which is the body’s most preferred energy source. The amount of glucose stored in your cells and kept in the bloodstream is controlled by a hormone called insulin. After you eat, insulin is secreted from the pancreas, transporting glucose into your cells and out of the blood stream, allowing your blood sugar levels to fall back into a normal range and supplying your cells with the energy to function optimally.
You have likely experienced a “sugar high” at some point. This is when you have consumed a carb heavy meal or a sweet treat and your energy level soars…before it plummets. This is because when blood sugar rises too quickly, an excess of insulin will be released which then results in too low of blood sugar, leading to fatigue, irritability, and often cravings for more carbs or sweets.
Ideally, your body can handle this from time to time, and will bring your blood sugar levels down within an hour or two. However, if this happens consistently, eventually your body becomes resistant to this insulin response. This results in two problems: Glucose will begin to accumulate in the bloodstream, and your cells will become starved for energy as insulin is not able to transport glucose into them. This is known as insulin resistance, which can progress to type 2 diabetes.
More symptoms of imbalanced blood sugar include:
Most packaged foods tend to be high in refined sugar, carbs, and artificial ingredients while lacking protein and fiber, causing spikes in insulin. Of course it is important to be realistic, so when choosing a packaged food look for ones that contain real ingredients. Try your best to base your diet on whole, nutrient dense foods such as fruits and vegetables, nuts and seeds, quality meats and seafood, and unprocessed grains.
Your diet should include plenty of fiber rich fruits and vegetables along with some
whole grains and legumes as fiber slows the digestion of carbohydrates and therefore prevents spikes in insulin. Some great sources of fibre include artichokes, leafy greens, berries, beans, nuts, avocados, and oats.
Protein also slows the absorption of carbs allowing for a more gradual rise in insulin, and also will keep you more satiated than other nutrients. This is why it is often suggested to eat a protein rich meal for breakfast. The amount you need per day will depend on your age, body size, and level of physical activity, but generally 0.8 to 1 gram per kg of body weight is recommended.
Healthy fats will also slow the insulin response, and unsaturated fats in particular have shown to prevent insulin resistance all together due to this as well as the hormonal support they provide. Healthy sources include olive oil, coconut, avocado, ghee, nuts and seeds, and omega 3’s found in fatty fish. It is important to avoid processed and hydrogenated oils such as corn, canola, safflower, and soybean as they will cause inflammation in the body, resulting in a stress response that may lead to imbalanced blood sugar.
Carbohydrates often get a bad rap in terms of blood sugar and weight management, and although overconsumption will be detrimental to your health it is not necessary to cut them out completely. Instead of avoiding the entire macronutrient, focus on what kind of carbs you’re consuming instead. Whenever possible, replace refined carbs such as white breads, pastas, and packaged goods for whole grain options, and fibrous fruits and vegetables that have low glycemic loads.
Protein, fats, and fiber all reduce spikes in insulin on their own, but are best eaten together in a balanced meal. Including all of these in a well balanced meal will stabilize blood sugar and help manage your appetite, helping you maintain energy throughout the day and avoid craving attacks. A great example would be a mixed greens salad topped with apple cider vinegar based dressing, a source of lean protein (chicken, salmon, tofu etc), and a healthy fat such as avocado or crushed walnuts.
Stress causes a rise in the hormone cortisol, which lowers insulin and allows for glucose to flow freely in the bloodstream. Stress is obviously a normal part of life, but try your best to eliminate unnecessary stressors and utilize coping skills for when it is unavoidable. Practicing relaxation techniques such as yoga, meditation, journaling and exercise can be very helpful.
Sleep and blood sugar are also closely connected. Lack of sleep is linked to increased risk of insulin resistance, likely because the production of cortisol is thrown off balance when this occurs. Additionally, irregular blood sugar levels (too high or too low) can cause a massive disruption in sleep, causing you to wake frequently through the night and preventing healthy deep sleep.
Exercising helps improve insulin sensitivity because your muscles use glucose for fuel in the form of glycogen. This means that during exercise, blood sugar is transported from the bloodstream into the muscle cells where it can be burned off. This occurs no matter the intensity of the exercise, and therefore making some form of regular physical activity a priority in your life is very beneficial in maintaining well balanced blood sugar levels.
Chromium is a micromineral that is believed to enhance the functions of insulin, resulting in increased uptake of blood sugar by your cells, and therefore lower the amount in your blood. This can be supplemented by those who have already been diagnosed with high blood sugar, but you can likely get enough of this micromineral through foods such as broccoli and other brassicas, beef, turkey, brazil nuts, sweet potatoes, green beans, and brewers yeast.
Alpha lipoic acid is naturally found in every cell of the body. It is often supplemented with for the purpose of fat burning, collagen production, and blood sugar control. It plays a large role in converting blood sugar into energy using oxygen, a process called aerobic metabolism. Some great food sources include brussel sprouts, peas, yams, organ meats, wheat bran, and spinach.
Adding a greens powder to your diet can be especially useful if you struggle to eat enough green vegetables. These are a great source of antioxidants, prebiotics, and enzymes that support the body’s detoxification process, therefore helping manage blood sugar.
While probiotics are obviously useful for supporting the digestive system, they may also help balance blood sugar levels. Studies have shown that probiotics may do this by reducing inflammation and preventing damage to the pancreatic cells that are responsible for producing insulin.
Taking a shot of Apple Cider Vinegar before you eat is known to improve digestion and reduce bloating after meals. It is also thought that doing this will reduce spikes in blood sugar following meals due to the acetic acid it contains, which slows the conversion of carbohydrates into sugar. I would recommend diluting the vinegar into a glass of water (or tea!) as taking it on its own is undoubtedly going to burn.
Studies show that Ceylon cinnamon can increase insulin sensitivity when used regularly in your diet. Try sprinkling it on oatmeal, or adding it to your smoothies.
Written by: Hayley Dickenson, RHN
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