What is Blood Sugar?
Your Glucose, aka the "sugar" part, is our body's primary source of energy that can be used up immediately, stored throughout the body, or will reside in our bloodstream. All forms of carbohydrates are broken down into smaller sugar (glucose) molecules, and the sugar present in your blood at a given time is known as your blood sugar. Our body releases insulin to help bring glucose into our cells to be used, like a key to unlock the door for glucose.
Why is it Important?
Being able to balance blood sugar is not just important for those with diabetes, but really everyone. Blood sugar is key in maintaining energy levels, dictating hunger cues, mood, regulating inflammation, controlling cravings, and more. Natural rises and falls in blood sugar is completely normal, it's when you have chronically high levels that can have negative impacts on health. Overall it is ideal for optimal energy and health to be able to keep blood sugar within these peaks and valleys.
When you are consistently eating high sugar / high carbohydrate meals, unless you are an athlete then you are likely giving your body more glucose than it needs at one time. Chronic consumption of high refined-carbohydrate foods can effect the sensitivity of insulin, and in turn not allow the glucose in your blood to be used effectively. This leaves excess sugar in your bloodstream, which can lead to many health issues such as insulin resistance. If you are already struggling with high blood sugar or energy problems, then it's not too late and can always be reversed!
Natural Ways to Balance Blood Sugar
Walking after meals - Walking increases insulin sensitivity so that glucose is able to be more easily taken up and used. It is also very effective in helping to shuttle glucose into muscle cells rather than fat cells.
Incorporating protein - Protein adds much more satiation to the meal, meaning that you will be more satisfied with your food, and stay fuller for longer. It can also help blunt the absorption of glucose/sugar from carbohydrates. A good tip is to try and eat your protein before carbs!
Choose more high fiber carbs - Because fiber is not digested by humans, it has no effect on blood sugar. Choosing whole, unprocessed carbohydrates (whole grains, sweet potatoes, fruits, vegetables...) rather than refined (granola bars, white bread...) will provide you with more fiber!
Add in healthy fats - Adding in more healthy fats will have a very similar effect to protein. Since fats do not have an effect on blood sugar, adding in foods like olive oil, avocado, nuts, or seeds will help stabilize blood sugar effectively.
Try eating pickles before a meal - Yes... this one sounds weird, but it can help! The vinegar from the pickles helps to increase insulin sensitivity and can slow gastric emptying.
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