You’ve probably heard about blood sugar at your doctor’s office, but do you really know what it means and how it impacts your health? The truth is that we are all more likely to have high blood sugar than ever, due to the abundance of sugary processed foods and the dearth of fresh fruits and vegetables.
Why? According to Jessie Inchauspé, biochemist and author of Glucose RevolutionUnbalanced glucose can cause fatigue, cravings that are uncontrollable, and acne. hormones, wrinkles, and the like—you know, all the fun stuff. While food does have an impact on blood sugar levels, the bigger picture is a bit more complicated. So drop your Dunkin’ habit (or DIY your brew with a Sprinkle cinnamon) and get to scrolling—here’s everything you need to know about balancing your blood sugar to feel your best.
What is glucose?
Before we get to thinking that glucose (or blood sugar) is the root of all bodily evil, let’s take a step back. Glucose is not bad—it’s actually necessary. “Blood sugar is a type of sugar that circulates in the blood,” explained Dr. Hector Perez, a board-certified general and bariatric surgeon and chief surgeon at Bariatric Journal. “It is the primary energy source for the body’s cells and is transported through the bloodstream. The hormone insulin regulates blood sugar levels by helping move glucose from the bloodstream into cells.” But here’s the cliffhanger: It’s necessary to have enough glucose, but when we have TooIt can also be dangerous. So when it comes to blood sugar, it’s all about Balance.
What does balanced blood glucose really mean?
First off, let’s make something clear. Your body’s natural inclination to break down and process digestible carbohydrates into glucose that’ll later be used for energy WillThis can cause blood glucose levels to rise. This is normal. Insulin is released, your cells use glucose to generate energy, and—like clockwork—glucose levels return to normal. Order restored. However, sudden rises and drops in glucose levels can cause problems. You’ve likely heard of “glucose spikes” (sugar highs, sugar crashes, etc.). This is when blood sugar levels skyrocket and insulin levels spike. Dizziness, brain fog, stress, headache, exhaustion, and hanger—among many other symptoms—can ensue.
On the flip side, “When blood sugar is balanced, the body is better able to access stored energy, leading to improved mental clarity, energy levels, and mood,” Dr. Perez explained. Our bodies speak to us constantly, sending us signals pointing to the ways we can care for ourselves better, and we won’t start feeling better (or feeling our Best) if we don’t start listening.
“It’s about taking note of how our body actually feels,” agreed Dr. Janine Mahon, a doctor of Chinese Medicine. “When we eat something sweet, while it feels good in the moment and may fill an emotional need, we might feel a little depleted after. But you always have the opportunity to get curious, to question how your body and mind feel, and to begin again.” Be confident, trust yourself, and you will reap the benefits of a sugar-balancing lifestyle. If you’re unsure about the state of your blood sugar levels, often experience symptoms of imbalanced blood sugar levels, or just want to learn more about your body, consult your doctor.
Foods that balance blood sugar
To provide further insight into understanding how diet impacts blood sugar and harness that knowledge to *actually* feel better, I tapped Dr. Mahon. The good news is that widely held wisdom continues to ring true, and it doesn’t have to be that complicated: Eat whole-food sources of fiber, protein, and fats. “Eat a whole foods diet so that there isn’t excess blood sugar running through the body,” she suggested. Dr. Mahon’s favorites are nuts, eggs, legumes, beans, and fish.
Dr. Perez stressed that it is important to eat a diet rich in low-glycemic foods. Also, put your focus on Vegetables, fruits, and legumes high in fiber, so iYour Overnight oats game is strong, keep doing what you’re doing. Fiber is known to slow our body’s Digestive enzymes for carbohydratesSugar absorption and a gradual rise in blood sugar after a meal or snack, as opposed to spikes or crashes. If you eat a meal or snack that is high in simple carbohydrates, it is a good idea to include high-fiber foods in your meals, such as veggies on your pizza, fruit, and desserts, to slow down the body’s breakdown of the carbohydrates.
Consume enough Healthy fats and proteinThis is crucial too. Opt for whole-food choices such as nuts and avocado (or the TikTok favorite) to reduce fats Olive oil shot!). You can get protein from Greek yogurt, cottage and egg cheeses, as well as lean meats, to keep your hunger levels constant and satisfied. A bonus tip: In Glucose Revolution, Inchauspé writes that sipping on a vinegar-based drink (like a tablespoon of apple cider vinegar mixed into a large glass of water) BeforeThe effects of the glucose spike may be mitigated by sugar consumption. You can reduce the effects of the glucose spike by eating sugar. Consult your doctor to learn more.
Lifestyle habits that balance blood sugar
Be deliberate about it HowYou can eat
With those foods now in your pantry and fridge, it’s also important to know that it’s not only WhatYou can eat, but also HowIt’s what you eat which matters. People, food order matters! Inchauspé recommended starting with fiber first (veggies, legumes, etc.), protein and fat second, and starches and sugars last. According to a Cornell University 2015 study, this order can reduce your overall glucose spike by 73%. It is okay to feel restricted or confused by following a particular order. Food is meant to be enjoyed, and eating is intuitive. You don’t have to give up your favorite foods. Instead, think about balancing your meals and ordering avocado and eggs with your french toast.
Exercise the right way
Exercise is another great method to control blood sugar. Dr. Perez alwaysExercise is a great way to maintain blood sugar levels in balance. “Exercise helps increase insulin sensitivity, which can help the body regulate blood sugar levels better,” she explained. “It can also reduce stress levels, which can positively impact blood sugar levels.” As for movement that lowers your blood sugar, the general rule applies: The best form of exercise is the one you’ll actually do (and do consistently). Dr. Mahon loves gentle workouts, such as walking, yoga, swimming, and qi gong to ensure you’re not depleting the body of energy.
Get more rest
The amount of time and the quality of our sleep have a significant impact on nearly every aspect of our lives and health—glucose levels included. According to the Sleep FoundationOur circadian rhythm naturally increases blood sugar levels at night and during sleep. When we get a good night’s rest (re: restorative, rejuvenating sleep), we’re actively lowering unhealthy glucose levels. Poor sleep or lack of sleep are risk factors for higher blood sugar. Find The nighttime routineThis will help you snooze the best. Follow and repeat daily.
This article is not meant to be used as a treatment for any medical condition. Before you start any treatment, supplement, or product regimen, please consult your doctor. Any questions you might have about a medical condition should be directed to your doctor or another qualified health provider. Don’t ignore professional medical advice, or delay in seeking it due to what you’ve read here.
Source: The Every Girl