You might have heard the term ‘blood sugar’ being tossed around - but what is it really? Maybe you know blood sugar from those moments you blurted out things you normally wouldn’t say if you weren’t so incredibly hungry. Well, hangriness is definitely a part of it but we’ll break this all down so you can understand that balancing your blood sugar is actually the basis of your health and wellbeing.
Most of us don’t have a clear understanding of what blood sugar is and how it can affect our health in a multitude of ways. Maybe one minute you’re full of energy and the next you feel hangry and perhaps even a little light headed or shaky. Introducing blood sugar. Blood sugar controls almost everything from sustaining your energy levels, improving sleep and even helping with hormone balancing. Needless to say, if your blood sugar is unsteady you likely won’t feel very good.
The term blood sugar refers to the level of glucose (sugar) in your blood. Blood sugar is where and how the cells in our body get their fuel. Paying attention to our blood sugar is vital because it influences how our body feels and functions. We don’t want our blood sugar to be too high or low - we want blood sugar balance. Our goal is to keep our blood sugar balanced because it can impact our overall being.
WHY BLOOD SUGAR BALANCING IS KEY
Blood sugar is basically the boss of our bodies as it is in charge of so many things. It not only dictates our hunger but also alters our energy levels, cravings and more. Further to that, if our blood sugar is too high or too low, it can disturb our moods, contributing to feeling anxiety and/or irritability. Unbalanced blood sugar can also negatively affect our sleep, contribute to weight gain and may even result in conditions like diabetes. None of us really want or need the hassle of having unbalanced blood sugar so it’s not just important for diabetics to balance blood sugar - it’s crucial for all of us.
A hormone called insulin, produced by the pancreas, regulates blood sugar levels. In some cases, the cells in our muscles, body fat, and liver quit responding to insulin like they used to. This is what’s called insulin resistance. Insulin resistance means that we build up a tolerance to insulin which makes this hormone less effective. Insulin resistance causes a host of problems, including difficulty losing weight and an increased ability in gaining weight. It’s here we see an increase in cravings, the feeling of ‘hangriness,’difficulty sleeping and weight gain - particularly around the belly. It doesn’t stop there though as insulin resistance is linked to prediabetes and type 2 diabetes. Something noteworthy is that with lifestyle and diet changes, reversing insulin resistance is possible. If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it produces effectively. As a result, it raises your blood sugar levels, which may lead to several serious health problems.
PUT DOWN THE SUGAR - YOU’RE SWEET ENOUGH
One of the steps to take for balancing blood sugar is reducing sugar. Now you may be asking yourself how you will ever find the sugar in the foods that you eat. Or maybe you’re thinking that since you don’t eat sugar treats this doesn’t relate to you. Don’t worry, you can track sugar by starting to read the nutrition labels. And also just to put it out there - sugar sneaks into food and drinks in various ways. Sugar comes in all types of hidden forms like corn syrup, sucrose, dextrose and fructose, maltodextrin and more. What we want to avoid is the consumption of high fructose sweetened drinks like those found in soft drinks as they contribute to an increased risk of cardiovascular disease and diabetes.
While some sugars might be easier than others to eliminate by avoiding candy and sugary coffee drinks and such, sugars even show up in condiments that might appear ‘healthy’. So that bottled salad dressing has loads of sugar. Some other examples of high sugar foods/drinks include most vitamin water, sports drinks, frappuccinos, instant oatmeal and low fat yogurt. This might be frustrating if you are thinking they are ‘healthy’ alternatives but they are loaded with sugar. Even some commercial peanut butter has sugar and other chemicals that prevent it from separating.
FOODS TO EAT AND FOODS TO AVOID
So what can you do about the sugar in your foods? Firstly, try making homemade salad dressings to reduce sugar intake. Incorporating apple cider vinegar (with ‘Mother’ in it) is a tasty addition to homemade salad dressings and can also help manage blood glucose levels. Cinnamon is an aromatic spice that may be helpful for blood sugar. Make a spiced apple chilli or slow cook a vegetable curry with cinnamon in it. Some vinaigrettes are also delicious with cinnamon!
So how do you eat foods that don’t send your blood sugar on a rollercoaster ride? The answer is this: when you eat meals or snacks with fat, fibre and protein you balance things out. For fats, we are talking about healthy fats like avocado, coconut oil, nuts, seeds and fish like salmon or tuna. Do not fear healthy fats because they give your body energy and may help with things like cholesterol and reducing heart disease. For protein, foods like quinoa, beans, legumes, eggs, nuts and seeds are some examples. Be sure to have protein with every meal, even if you feel like you might be full from the other food you are consuming. This will help you avoid sending your blood sugar into a tailspin. Generally, a palm full of protein is best.
And for fibre, consuming more vegetables, whole grains and beans is essential. Did you know that a cup of kidney beans actually gives you at least one third of the fibre you need for the day? Fruits have fibre too but when thinking about blood sugar, be mindful to consume low glycemic fruits as they have less of an effect on blood sugar.
LISTEN TO YOUR BODY
If you’re at a point where you’ve been diagnosed with prediabetes, take this as a massive warning sign, listen to it and make some immediate changes. Prediabetes occurs when your blood sugar is higher than normal and is not something to be taken lightly. There are factors that contribute to prediabetes and diabetes like leading a sedentary lifestyle, high cholesterol, high blood pressure and being overweight or obese. When you have prediabetes your chances of developing type 2 diabetes can be higher. There are ways to balance your blood sugar with healthy eating and lifestyle choices. That being said, if your blood sugar is high or low - it can be a sign of medical conditions that need to be addressed.
So what’s the takeaway here? It’s imperative to keep your blood sugar balanced. Both low and blood sugar levels can cause serious symptoms which should be treated immediately. Sometimes it’s not enough but starting with balancing blood sugar by foods and exercise is truly the place to start. Keeping exercise as part of your routine can also help with insulin sensitivity and with insulin resistance. Making sure to eat at regular times and not skipping meals will help keep your blood sugar stable. Eating three balanced meals a day along with two to three snacks will keep your blood glucose levels more regular. Stay hydrated with water as it will help to break down extra glucose in the blood. And of course, don’t skip out on blood sugar monitoring if you are diabetic.
As a general rule of thumb, avoid the inside aisles in the grocery store. Shop on the perimeters for healthy, whole foods such as fresh produce, meats and seafood. Whole foods will give you loads of nutrients, fibre and fats which are all essential for blood sugar balancing. Essentially, avoid the foods you find in the middle aisles of the grocery store like boxed foods, candies, white bread, white pastas, refined breakfast cereals, fruit juices and really anything processed. By eliminating these foods, you’re doing your body a huge favour as it will minimize the dips and spikes in blood sugar levels. If you notice a long list of ingredients, it’s probably safe to skip it and head to the outside perimeters for some fresh, nutrient dense foods.
Blood sugar balancing may seem like a balancing act itself - and it is, but it’s critical for our health and wellbeing. If you need help with balancing your blood sugar there are options, reach out to amber@quitsugar.ca . Amber can give you some solutions for prediabetes, diabetes and even weight loss.
Note: This blog is not intended to provide medical advice, diagnosis, opinion, treatment or services. This blog provides general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of medical advice.
Written by Amber Bechard - Certified Nutritional Practitioner
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