Understanding Blood Sugar
One of the greatest blessings from my pregnancy with my daughter in 2021-2022 was learning how to balance blood sugar. I had gestational diabetes and I had to inundate my life with learning anything and everything there is to know about blood sugar. Blood sugar balance is important for many reasons: hormone balance, healthy weight, cellular metabolism, autophagy (fancy way of saying removal of bad stuff from your cells- think cancerous things), and so much more!
So, yeah, blood sugar is important! And a lot of health/wellness influencers preach about this on the daily. But, as I have discovered, most people have no idea A) what the hell blood sugar even is, B) why it is important and C) how to attain blood sugar balance. If this is you- keep reading. This blog post will cover ALL of these points- A through C. Lucky you! If you’re looking for a more in depth training on balancing your blood sugar, you’d love my Blood Sugar Balancing Course!
***Disclaimer: this isn't medical advice. I am not a doctor. Also, there's affiliate links in this post. If you click them, I may be compensated at no cost to you.
What is blood sugar?
Blood sugar, also known as blood glucose, is like fuel for your body. It's a type of sugar that comes from the food you eat, especially carbohydrates like bread, pasta, and fruits. When you eat, your body breaks down these carbohydrates into glucose, which then enters your bloodstream.
Glucose is important because it's the main source of energy for your body's cells. Imagine it as the fuel that powers your body, like gas for a car. However, too much or too little glucose in your blood can cause problems. That's why your body works hard to keep your blood sugar levels in a healthy range.
Why is Blood Sugar Balance important?
High blood sugar, if left uncontrolled over time, can lead to various health problems, especially for people with diabetes (which, I am more susceptible to since I had gestational diabetes). Some potential complications of high blood sugar include:
Diabetes complications: Consistently high blood sugar levels can lead to complications such as heart disease, stroke, kidney disease, nerve damage (neuropathy), eye damage (retinopathy), and foot problems. It can also lead to DKA (diabetic ketoacidosis), which requires immediate medical attention as it is life threatening.
Hyperglycemia: This is when blood sugar levels are consistently too high. Symptoms may include frequent urination, increased thirst, fatigue, and blurred vision.
Increased risk of infections: High blood sugar levels can weaken the immune system, making it harder for the body to fight off infections such as urinary tract infections, skin infections, and more. If you are frequently sick, you should check out my blog post on improving immunity.
Cardiovascular disease: Persistently high blood sugar levels can damage blood vessels and increase the risk of heart disease, heart attack, and stroke.
Nerve damage: High blood sugar levels can damage the nerves throughout the body, leading to symptoms such as numbness, tingling, pain, and weakness, especially in the hands and feet.
Hormonal imbalance: an imbalance in hormones can pretty much mess up your entire body. It can lead to adrenal fatigue, poor immunity, infertility, trouble sleeping, mood swings, hair loss or growth, poor bone health, digestive issues and more.
Insulin resistance: this is when your body no longer responds to the hormone insulin that is released by the pancreas. This is essential for balancing blood sugar and is typically what causes Type II diabetes. If someone has insulin resistance, they're more likely to have fatty liver disease, obesity, PCOS, or cardiovascular disease.
This is why it is crucial for individuals to monitor their blood sugar levels regularly, follow a healthy diet, and exercise regularly.
How to Balance Blood Sugar
Balancing blood sugar levels through diet involves making choices that help control the rate at which glucose is released into the bloodstream and maintaining stable levels throughout the day. Here are some tips:
Choose complex carbohydrates: Opt for whole grains, such as brown rice, quinoa, oats, and whole wheat bread, instead of refined grains (white bread, white rice, white flour, pasta, etc). Complex carbohydrates take longer to digest and cause a slower, more gradual rise in blood sugar levels compared to simple carbohydrates.
Include fiber-rich foods: Fiber slows down the absorption of sugar, helping to keep blood sugar levels steady. Good sources of fiber include fruits, vegetables, legumes (beans, lentils), nuts, seeds, and whole grains.
Pair carbohydrates with protein and healthy fats: Combining carbohydrates with protein and/or healthy fats can further slow down the absorption of sugar and help prevent spikes in blood sugar levels. For example, have apple slices with almond butter and hemp seeds. I pair every snack/meal I make with proteins that outweigh or are at least equal to the carbohydrate content. You can read more about how I go about this method in this blog post under "how to have a nutritionally balanced snack and meal".
Limit sugary foods and refined carbohydrates: Minimize intake of sugary snacks, sweets, sugary beverages, and foods made with refined grains and added sugars. These can cause rapid spikes and crashes in blood sugar levels. Keep in mind, I am NOT saying to get snacks that say "sugar free". These are typically made with sucralose or aspartame, which are known carcinogens.
Eat smaller, frequent meals: Spreading out your food intake throughout the day can help prevent large fluctuations in blood sugar levels. Aim for three balanced meals (use the method in the blog post I tagged earlier) and 1-2 healthy snacks between meals. If you're looking for healthier snack options, get my free guide here!
Be mindful of portion sizes: Pay attention to portion sizes to avoid overeating, which can lead to spikes in blood sugar levels. Use smaller plates and be mindful of serving sizes recommended for different food groups.
Stay hydrated: Drinking plenty of filtered water throughout the day can help maintain hydration and support healthy blood sugar levels. Sometimes thirst can be mistaken for hunger, so staying hydrated may also help prevent overeating. I use my favorite, plastic free water bottle to make sure Libby gets enough hydration throughout the day!
Limit alcohol consumption: Alcohol can interfere with blood sugar regulation, so it's important to consume alcoholic beverages in moderation, if at all. When I am not drinking, but want something "fun"- I opt for a sparkling, mineral water.
Choose healthier cooking methods: Opt for baking, grilling, steaming, or sautéing instead of frying. This can help reduce unnecessary added fats and calories in your meals. If you ARE going to cook with oils, I recommend using cold pressed extra virgin olive oil or coconut oil instead of seeds oils like canola oil or peanut oil. Another thing- be sure you're cooking with real, stainless steel pans instead of "non-stick". Here's a good option if you're in the market for affordable, stainless steel pans!
Monitor your blood sugar levels: If you have diabetes or are at risk of developing it, regularly monitor your blood sugar levels. This can help you understand how different foods and lifestyle choices affect your blood sugar and make adjustments accordingly. I got a glucose meter that is easy to use and I use it pretty frequently to check my levels. Typically, I will prick my finger and read my blood sugar level about 1 hour after I eat something. A normal range of blood sugar an hour after eating is less than 120.
Exercise after a meal: go for a walk after you eat. This prevents a huge blood sugar spike after consuming a higher carb meal. Yes, even something as simple as walking can reduce the spike. I did this after every lunch I had while pregnant and it really DID help!
Remember, everyone's body responds differently to foods, so it's important to find what works best for you through experimentation and paying attention to how your body feels after eating different meals and snacks. What works for me, may not work for you. For instance, maybe you process sweet potatoes really well (especially since they're low glycemic), but I know that it spikes my blood sugar too high if not consumed with enough protein.
If you have struggled with any health issue, balancing blood sugar is a great place to start in order to help improve your overall health. Doing this has changed my life both physically and mentally. I nourish my body better and am the healthiest weight I have ever been! If this interests you and you’re ready to take the next step, I think you’d enjoy my Balancing Blood Sugar for Dummies online course! It’s short, to the point and easy to understand!
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