Blood Sugar Balance: Why It Matters More Than You Think
You might have heard about the importance of balancing your blood sugar, but do you really know what that means?
What Is Blood Sugar?
Blood sugar (also known as glucose) is the sugar in our blood that comes from the carbohydrates in our food, or from the breakdown of protein in our bodies. It's essential for creating energy for our cells and is especially crucial for our red blood cells and neurons. But, like everything in life, balance is key. We need enough glucose to keep our bodies happy, but too much can cause problems.
When we talk about blood sugar, it's important to understand that not all carbohydrates are the same. We can categorize them into two groups: non-starch and starch carbohydrates.
Non-starchy Carbohydrates
Non-starch carbs are found in foods like leafy greens, broccoli, cauliflower, Brussels sprouts, etc. These are high in fiber, which means they get broken down slowly – and the fiber also helps with digestion and supports our gut health.
Starchy Carbohydrates
On the other hand, starchy carbohydrates, such as potatoes, fruits, and grains, break down into simple sugars and get absorbed quickly. Eating a large portion of any of these – no matter how many nutrients they contain – will spike your blood sugar (especially if they are not paired with protein, fat, or fiber).
What Balanced Blood Sugar Should Look Like
Balanced blood sugar means having steady levels of glucose in our system throughout the day. If we were to track and plot our blood sugar levels on a graph, ideally, this would look like a gentle wave with little ups and downs. Here is what is supposed to happen. After a meal, blood sugar rises, and insulin helps move glucose into cells for energy. Then, as levels dip before the next meal, a hormone called glucagon kicks in to borrow some stored fuel to raise levels back up. These minor fluctuations are how our bodies are designed to handle glucose. Here's a visual showing the ideal ebbs and flows of blood glucose throughout the day.
The Blood Sugar Roller Coaster
However, achieving this balance can be challenging in our current day and age. We are constantly surrounded by processed goodies and sneaky sugars, making this feel like a tricky feat.
Let me paint a picture for you of what a blood sugar roller coaster might look like. Imagine this: you roll out of bed and wander into the kitchen for breakfast. You pour yourself a glass of orange juice, grab your go-to granola bar, and then head out to work. You're feeling good on your commute and even through the first part of your meeting, but then, back at your desk, it hits you. You can't focus, your stomach is roaring, and you’d give anything for a snack. Lucky for you, someone brought bagels to the office. You grab one and a cup of coffee and get back to it. Lunchtime rolls around, and you're out with your team, enjoying a turkey sandwich with some chips and fruit. But by late afternoon, you're beyond ready to crash and are struggling with some serious brain fog and you go grab a chai latte.
It might sound a bit dramatic, but it's not all that uncommon. We're practically swimming in starchy carbs all day. In this story, your every meal was a carb fest, lacking the balance of fat, fiber, and protein needed to keep things steady – and your blood sugar was on a wild ride, spiking and crashing all day. Here's a visual to show you what I mean.
The Consequences of Blood Sugar Imbalance
Whether stress or food causes your blood sugar to spike, several negative consequences can exist.
First, when your blood sugar spikes, insulin moves in to help move glucose into your cells. But if this happens too often, your cells may become less responsive to insulin, a condition known as insulin resistance. This is a stepping stone to Type II Diabetes, where cells don't respond appropriately to insulin, leading to high blood sugar levels.
When glucose remains in our blood for too long, either because cells aren't letting it in or due to overconsumption, it can start causing trouble, stir up inflammation, and rough up the walls of your arteries. And this inflammation doesn’t just wreak havoc on your arteries; it can also take a toll on your gut and immune health, showing up in ways you'd rather not experience (Poznyak et al., 2020).
Now, here's where things get sticky for our figure. Insulin doesn't just help with glucose; it's also a fat-storage promoter. So, when we've got more insulin hanging around, it signals our body to store more fat, particularly in those places we're not exactly thrilled about, like our belly.
And to add insult to injury, when our blood sugar crashes after a spike, it leaves us craving more sugary snacks to get that quick energy fix. It's like a never-ending cycle of snacking and storing, which can lead to packing on the pounds.
So, by keeping our blood sugar levels more steady, we're not just dodging mood swings and energy crashes; we're also helping keep our jeans from getting too snug.
How This Imbalance Can Affect Other Hormones
But there's more to the story than just feeling tired or moody. Blood sugar levels play a significant role in our hormone balance.
When our blood sugar takes a nosedive, our bodies kick into survival mode, cranking out cortisol to boost those levels. But here's the thing: all our hormones are vying for the same nutritional building blocks. So when cortisol hogs the spotlight), other key players like estrogen and testosterone might not get their share of the nutrients they need to do their best work.
And it's not just about the nutrients; it's also about the signals being sent. Think of our pituitary gland as the boss, taking cues from the brain and delegating tasks. But if it's swamped with managing cortisol, other essential messages might get lost in the shuffle. This can throw off the balance of our entire hormonal system, impacting everything from our mood to our metabolism (Herman et al., 2016).
Luckily, we get to choose our reality and control how our blood sugar affects us. These are the top three things we can do to balance our blood sugar and hormones:
Meal Choices and Timing:
Ensure Your Plate Is Balanced At Every Meal:
Aim for a diverse mix of foods to ensure nutrient density while keeping your feeling energized and stable. Half your plate should contain non-starchy vegetables like leafy greens, broccoli, zucchini, etc. A quarter should be lean protein, paired with 1-2 tablespoons of healthy fats like avocados, nuts and seeds, or olive oil. If you choose to include starchy carbs, opt for a modest amount, such as a quarter cup of sweet potatoes or legumes. Remember, while all foods offer valuable nutrients, managing your intake of starches is crucial to avoid blood sugar spikes.
Eat In A Specific Order When Possible:
Start your meals with protein and fiber-rich foods, and save starchy carbs for last. This order can help slow down glucose absorption into your bloodstream, as fiber and protein take longer to digest (as a bonus, it also makes you feel fuller), reducing the temptation to overindulge in carbs.
Space Out Meals:
Allow time for digestion between meals, ideally four to five hours. If you're still hungry, consider adding more protein to your next meal to stay satisfied.
Manage Cravings Wisely:
When cravings hit, especially during blood sugar dips, try to wait 20 minutes before reaching for a snack. This allows time for your body to regulate blood sugar levels naturally. If you need a snack, choose something savory over sweet, like Greek yogurt with berries or veggies with hummus or guacamole, to avoid triggering another blood sugar spike.
Start Your Morning Off With Protein:
Starting the day off with a protein-focused breakfast is a great way to keep your blood sugar levels steady and your energy levels high. Here’s one of our favorite recipes for an easy grab-and-go option: https://www.greenmindhealth.com/recipes/egg-muffin
2. Reducing Stress and Increasing Mindfulness:
Understand the Impact:
Stress triggers the release of cortisol, a hormone that can disrupt blood sugar balance and overall hormonal health. Finding ways to manage stress effectively to maintain your body's equilibrium is important.
Breathe Deeply:
Simple deep breathing exercises can profoundly affect calming the nervous system. Taking slow, deep breaths signals your body to shift from stress to relaxation.
Embrace Mindfulness:
Perception plays a crucial role in stress management. It's not just the amount of stress in your life but how you perceive it that matters. Feeling more organized and prepared can positively influence your body's physiological response. Consider these strategies:
List and Prioritize: Writing out your tasks can help you feel more in control. Prioritize what needs to be done and focus on one thing at a time.
Delegate: Don't hesitate to delegate tasks that don't require your personal attention. This can lighten your load and reduce stress.
Meditate: One way to clear your mind is by practicing regular meditation. Even if you struggle with this (there is no right way to do this), silence can help clear your mind of unhelpful thoughts and promote a sense of calm. Even just a few minutes a day can make a difference.
Talk It Out: Sometimes, a cozy conversation with a friend or advice from a professional can provide relief and new perspectives on what you’re dealing with.
3. Regular Exercise:
Understand the Benefits:
Regular physical activity is a powerful tool for enhancing insulin sensitivity and facilitating faster glucose absorption. This can help manage blood sugar levels post-meal and contribute to long-term blood sugar regulation.
Post-Meal Movement:
Make it a habit to take a 15-20 minute walk after meals. This gentle activity aids in efficiently utilizing glucose, preventing spikes, and promoting a steady energy release.
Incorporate Strength Training:
Adding weightlifting or resistance exercises can support metabolic health and blood sugar control. Also, studies show that getting your muscles moving after a meal (no matter how small) can enhance glucose uptake by muscle cells (hello, squats, calf raises, and wall sits)(Kjøbsted et al., 2021).
Stay Consistent:
Regularity is crucial for long-term benefits. Consider implementing habit stacking (attaching a new habit to one already well-formed) to help things stick.
Listen to Your Body:
Always pay attention to how your body feels during and after exercise. Everyone's needs will be different, and overdoing it can make things worse rather than better. Don't be afraid to test your strength, but give yourself a break when you feel like you need one.
By being mindful of our choices and really listening to our bodies, we can navigate the ins and outs of blood sugar balance and support our overall health. So, the next time a sugary treat is calling your name, just think about the effect it could have on your body's harmony (and remember, you've got the tools to handle it!).
