Balancing Your Blood Sugar

Did you know that maintaining a healthy blood sugar balance is an important part of living a healthy lifestyle and can help prevent disease? When we eat something, our bodies break it down and depending on the type of food, this can result in elevated blood sugar levels.

While our bodies can usually control blood sugar levels on their own, this is not always the case, and prolonged high blood sugar levels can have a negative impact on overall health. We will teach you about what affects blood sugar levels and how to balance them through a healthy diet and exercise to ensure that our bodies perform optimally.

Your body and blood sugar levels

When we eat food, our bodies work to break it down into the various nutrients required for energy, building blocks, and other bodily functions. Carbohydrates from starchy foods like rice, pasta, and bread, as well as fruits and vegetables, are broken down in the stomach into sugar (referred to as glucose) for use in the body.

Our bodies then absorb this glucose into our bloodstream, raising our blood sugar levels. In response to this increased blood sugar level, our body signals the release of insulin, whose job it is to help cells throughout the body absorb glucose so that it can be used for energy to move, exercise, heal, and grow, or to store as fat to be used later.

However, if your body is unable to efficiently use the insulin it produces, glucose accumulates in the bloodstream rather than being used by cells. High blood sugar levels can be harmful to the eyes, kidneys, nerves, and heart over time. As a result, it is critical to understand how to effectively manage your blood sugar levels through diet and other preventative measures.

Blood sugar-altering foods

The foods we eat can affect our blood sugar levels in a variety of ways. Carbohydrates have an immediate effect on blood sugar levels because they are broken down into glucose, which causes blood sugar levels to rise. However, the type and quality of carbohydrates you consume also matter.

Your body and blood sugar levels

When we eat food, our bodies work to break it down into the various nutrients required for energy, building blocks, and other bodily functions. Carbohydrates from starchy foods like rice, pasta, and bread, as well as fruits and vegetables, are broken down in the stomach into sugar (referred to as glucose) for use in the body. Our bodies then absorb this glucose into our bloodstream, raising our blood sugar levels. In response to this increased blood sugar level, our body signals the release of insulin, whose job it is to help cells throughout the body absorb glucose so that it can be used for energy to move, exercise, heal, and grow, or to store as fat to be used later.

Carbohydrates are classified into two types: simple (fast) carbohydrates and complex (slow) carbohydrates. These carbohydrates are distinguished by the rate at which they are broken down by the body and absorbed by cells for use as energy. Simple carbohydrates, such as those found naturally in fruits and vegetables, are broken down faster and release bursts of energy (as glucose) into the bloodstream. This can result in a rapid increase in blood sugar levels, followed by a rapid decrease, referred to as a "sugar crash." Simple carbohydrates are found primarily in processed foods such as white bread, white rice, candy, and table sugar.

These simple carbohydrates provide energy but may lack the vitamins, minerals, and fiber required for a healthy diet. Complex carbohydrates are so named because they are broken down more slowly in the body, providing a steady supply of energy (as glucose) into the bloodstream. This causes blood sugar levels to rise slowly, providing the body with energy for a longer period of time and avoiding the “sugar crash” feeling. Complex carbohydrates also provide the body with essential vitamins, minerals, and dietary fiber.

Whole grains such as oats, brown rice, barley, whole-wheat pieces of bread and pasta, and starchy vegetables such as carrots, zucchini, and beans are excellent sources of complex carbohydrates to include in your diet. The amount of carbohydrates and energy your body requires depends on your gender, age, and level of activity. Choose complex carbohydrates for an overall healthy diet and consume simple carbohydrates in moderation.

Proteins and fats from food also play an important role in balancing blood sugar levels and are an essential component of a healthy diet. Proteins and fats keep you full and have other benefits for the body's growth, repair, and functioning. Include lean protein sources like chicken or turkey, as well as fatty fish like salmon and plant-based proteins like lentils, hummus, and tofu. When selecting fats, it is critical to include foods high in unsaturated fats and low in saturated fats. Saturated fats raise cholesterol and have been linked to an increased risk of heart disease, whereas unsaturated fats lower cholesterol. Unsaturated fats can be found in foods like nuts, seeds, fish, avocado, and olive oil.

Tips for Keeping Your Blood Sugar in Check

1. The importance of consistency cannot be overstated. It is critical to try to maintain a regular, consistent meal schedule. Eating properly portioned meals throughout the day can keep insulin working regularly to keep sugar levels balanced, rather than spiking too high or dropping too low, which can be harmful to the body.

2. You should keep your plate in order. What you eat is just as important as when you eat when it comes to blood sugar regulation. Fill half of your plate with fruits and vegetables, a quarter with protein, and the last quarter with whole grains.

3. Examine the nutrition label. Total carbohydrate on the label includes all carbohydrate types - sugar, starch, and fiber - and it is important to consider total grams when deciding which foods to include in your diet (5). Some foods may also contain higher levels of added sugar, which can affect your blood sugar levels. Look for other names for sugar in the ingredient list, such as sucrose, honey, and high fructose corn syrup. Apps like Lifesum can help you make better choices by displaying a rating of a food based on whether it is processed or not, or if it contains too much salt, sugar, and/or saturated fat.

4. Move more. Adding physical activity to your daily routine can also help you manage your blood sugar levels. During physical activity, cells become more responsive to insulin, making insulin use more effective (6). Begin slowly, and after dinner, take a walk around the block.

5. Small changes can have a significant impact. Select whole-wheat products over white products. Instead of sugary drinks, drink water. Consume whole fruits rather than dried fruits or fruit juice.

Following an overall healthy diet to maintain blood sugar levels, especially if your body is unable to use insulin efficiently, can have a significant impact on health management. Small changes, such as balancing your plate, sticking to a diet, or getting more exercise, can have a big impact. What small changes will you make to help your blood sugar balance?

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