Food plays a crucial role in our lives, but keep in mind that different foods effect blood sugar levels differently. In this blog, we’re going to be talking all about blood sugar, what it is, and how to balance it for optimal health and well-being. You’ll learn that keeping your blood sugar in check isn’t just about feeling good in the moment; it’s about setting the stage for long-term health and vitality.
What is blood sugar exactly?
Blood sugar, AKA glucose, is a type of sugar that exists in our blood and serves as the body’s main source of energy. When we consume carbohydrate foods such as bread and pasta, our bodies break down the sugar molecules into glucose. It does this by releasing a hormone called insulin.
Although glucose is essential for our bodies because it’s what gives us energy, too much can be harmful, causing our blood sugar levels to rise.
Symptoms of High Blood Sugar
Our bodies constantly send signals to alert us when something is off. When blood sugar levels become elevated, the body has a way of showing us that there is an imbalance.
- Thirsty: As the body tries to flush out excess glucose through urine, leading to dehydration.
- Fatigue/weakness: As cells struggle to utilise glucose effectively for energy because of insulin resistance.
- Headaches: The body attempts to compensate for elevated blood sugar levels by drawing water from body tissues, including the brain.
- Blurred vision: A result of fluid changes in the eye caused by elevated blood sugar levels.
- Weight Gain: Blood sugar affects your metabolism and overall body composition; high and low blood sugar levels can contribute to unwanted weight gain.
Tips to Balance Blood Sugar Levels
Blood sugar balance refers to the stabilisation of blood glucose levels following a meal. Ideally, your blood sugar will not surge too high after you eat and will return to normal afterwards. A dangerous blood sugar response, on the other hand, can be characterised by a rapid increase in blood glucose followed by a drop.
Here are some tips:
Eat a balanced diet
An obvious one, right? We recommend a diet rich in fruit, vegetables, lean proteins, and whole grains. Make sure to focus on complex carbs (ex., oats, brown rice, legumes) that are digested slowly to help minimise blood sugar spikes. Adding fibre-rich foods to your diet, such as legumes, nuts, seeds, and leafy greens, can help stabilise blood sugar levels by slowing down glucose absorption into the bloodstream.
Never eat sugar on an empty stomach
If you’re going to consume sugar, opt for a dessert after a savory meal. Consuming sugary foods on an empty stomach could cause an immediate spike in blood sugar levels. This causes the pancreas to release insulin, which helps manage blood sugar. The surge in blood sugar followed by a corresponding dip can cause you to feel fatigued and hungry shortly after taking the sugar.
Manage your carbohydrate intake
Pay attention to the types of carbohydrates you consume, as they significantly impact blood sugar levels. Complex carbs vs simple carbs? What’s the difference? Carbohydrates are a crucial macronutrient and one of the primary sources of energy for your body. Although some weight loss programs discourage their consumption, the key is finding the right carbs instead of avoiding them entirely. Simply put, complex carbs are broken down and absorbed into the bloodstream at a slower rate, gradually releasing glucose. On the other hand, simple carbs are quickly digested, resulting in a considerable jump in blood sugar.
Hydrate, hydrate, hydrate
Drinking enough water could help keep your blood sugar levels balanced and help your kidneys flush out excess sugar. Dehydration can worsen high blood sugar levels and cause symptoms like excessive thirst and frequent urination. Increase your water intake if you’re physically active or in hot weather.
Prioritise regular physical activity
It is important to make physical activity a priority in your daily routine. This can include jogging, cycling, swimming, or even taking a brisk walk. Exercise will help improve insulin sensitivity and promote glucose uptake by muscles for energy. Increased insulin sensitivity means your cells will effectively use the available sugar in your blood. If you’re not active enough, your body will keep glucose stored.
Eat foods with a low Glycemic index
Prioritising low glycemic index (GI) foods is an efficient strategy to manage blood sugar levels. The glycemic index measures how fast a carbohydrate-containing food raises blood sugar levels upon consumption. Foods with a low GI are broken down and taken in slowly, resulting in a mild and consistent rise in blood sugar levels, which helps to prevent spikes and crashes. Low-GI foods include non-starchy vegetables, legumes, whole grains, and some fruits.
Reduce your sugar intake
Too much sugar: sweet in the moment, sour for your health. Our bodies don’t require added sugars like sucrose and high-fructose syrup for essential nutrients. Essentially, they provide little to no nutritional value, serving empty calories. Simple sugars like cookies, chocolate and sodas break down quickly, causing an immediate blood sugar spike. In addition, consuming excessive amounts of sugar can cause insulin resistance.
Manage your stress levels
Did you know that constant stress can cause your cortisol levels to rise, which could lead to disruptions in your insulin function and unbalanced blood sugar levels? To manage your cortisol levels, try stress-reducing techniques like mindfulness meditation, deep breathing exercises, yoga, or simply spending time in nature. Make sure to prioritise self-care activities that make you happy and help you relax after a long day. You can also try a natural adaptogenic herb to help reduce your stress levels.
Consider supplements that target metabolic health
Another avenue to explore when trying to balance blood sugar levels is supplements. The above suggestions are all crucial, however supplements might help you by offering additional assistance. Various supplements, including vitamins and minerals, are available, but today, we’re focusing on the herbal supplement Berberine Glucose Support.
What is Berberine?
Berberine is a natural compound that has been used in traditional medicine for centuries. According to findings from various animal studies, one of the primary functions of berberine is its activation of an intracellular enzyme known as AMP-activated protein kinase (AMPK). AMPK is important in metabolic regulation and energy modulation and is ubiquitously present in cells across the body.
Below is a list of ways in which Berberine Glucose Support can help balance blood sugar levels:
- Improving insulin sensitivity: Berberine increases the body’s response to insulin, the hormone that regulates blood sugar levels.
- Decreasing glucose production: Berberine has been shown to inhibit enzymes involved in glucose production in the liver, thereby reducing excessive glucose production and helping maintain stable blood sugar levels.
- Enhancing glucose utilisation: By promoting glucose uptake by muscle cells, berberine supports efficient glucose utilisation for energy production, which can help prevent spikes in blood sugar levels after meals.
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If you wish to test berberine supplements, several options are accessible online. However, please consult with a healthcare expert before adding it to your routine, and only use it as prescribed.
Wrap up
In this blog, we’ve explored the critical role food plays in our lives and how certain types of food can impact our blood sugar levels. By consuming a healthy and balanced diet, managing carbohydrate intake, staying hydrated, and prioritising physical activity, you can take proactive steps to regulate blood sugar levels effectively. Additionally, opting for low-glycemic index foods, reducing sugar intake, managing stress levels, and considering supplements such as Berberine Glucose Support are crucial strategies in this journey toward better metabolic health.