Keeping blood sugar in balance

Glucose is an energy source for our body and is formed from sugary, starchy foods and alcohol that we ingest.  Blood sugar refers to the glucose that is carried in our blood stream and the ideal amount should be around 2 teaspoons.  This is regulated by a hormone called insulin that is made by the pancreas. Insulin tries to keep our blood glucose within ‘normal’ levels ensuring consistent energy throughout the day. Insulin keeps the blood glucose normal by enabling glucose to enter our cells for energy.  Keeping blood sugar normal is important for consistent energy, concentration, mood, physical and mental performance, metabolism and our ability to lose weight, longevity and much more!

What is the blood sugar rollercoaster?

When blood sugar rises rapidly ‘spikes’ from the overconsumption of sugar rich foods, the body will release too much insulin causing a slump in blood glucose and making us feel tired and hungry and leading us to eat more sugary foods.  

Blood sugar imbalance can cause irritability, anxiety, depression, mood swings, brain fog, fat storage, insomnia, cravings, excess thirst, addictions to caffeine, alcohol and cigarettes, drowsiness and diseases such as polycystic ovarian syndrome (PCOS). 

Why can spikes in blood sugar lead to weight gain?

Insulin is known as a fat storing hormone.  Why?

¨ Insulin will stop the breakdown of fat as an energy source and switch the body to using glucose.  

¨ Any excess glucose will be converted to fat.  

¨ Excess insulin in the body caused blood sugar to fall below normal levels leading to the increased consumption of more sugary foods and weight gain.  

What is insulin resistance?

Insulin enables glucose to move from the blood into cells.  Sometimes the pancreas can become exhausted and unable to produce enough insulin leading to raised blood glucose.  Alternatively, cells can become insulin resistant, meaning their insulin receptors do not work anymore as they have been overworked, leading to high blood glucose.  This blood sugar dysregulation and insulin resistance leads to:

- Fluctuating energy levels (the blood sugar rollercoaster) causing us to feel tired, irritable and hungry impacting our relationships, concentration, mood and sleep.  The excess insulin can increase our stress hormones, cortisol and adrenaline in the night.

- Disrupted hunger hormones.  Leptin is our satiety hormone that tells us we are full.  Ghrelin is our hormone that tells us when we are hungry.  Excess insulin disrupts both ghrelin and leptin and can lead to leptin resistance.  

- Raised blood sugar is associated with higher levels of triglycerides in the blood and lower levels of healthy cholesterol

- Damage to our vascular lining (arteries and veins) from chronically raised blood glucose levels (hyperglycaemia)

- More insulin being released

- Excess glucose being stored as fat

- Weight gain due to reduced fat burning and increased fat storage from excess insulin

- Chronic inflammation from high blood sugar and insulin. 

- Increased risk of type 2 diabetes, metabolic syndrome, heart disease, stroke, gout and PCOS.  These diseases are associated with atherosclerosis, kidney disease and peripheral neuropathy to name a few.   

- Dawn phenomenon - in a healthy individual, blood sugar rises on waking when a hormone called glucagon (made in the pancreas too) tells cells in your liver and muscles to convert stored glucose (glycogen) into glucose for energy.  Those with diabetes or insulin resistance are unable to get this glucose into cells leading to high blood sugar levels which in turn causes faintness, nausea, vomiting, blurry vision, weakness, disorientation, tiredness, excessive sweating, insomnia, difficulty losing weight, cravings, poor concentration, brain fog, mood swings, anxiety, depression and extreme thirst. 

- Cancer – cancer cells feed off glucose! 

- Sex hormonal issues 

What can cause blood sugar imbalance?

Poor Diet

Refined foods, sugary foods, starchy carbohydrates, high GI/GL foods can all contribute to blood sugar imbalance by increasing carbohydrate (sugar) cravings, increasing appetite and overeating. 

Nutritional Deficiencies

Proper blood sugar control and insulin management requires sufficient vitamins and minerals, in particular, vitamin D, chromium, magnesium and alpha lipoic acid

Obesity

Fat cells release hormones that can interfere with blood sugar control, leading to increased blood sugar imbalance and increased risk of Type 2 Diabetes. 

Stress

High levels of cortisol and adrenaline (stress hormones) causes elevated blood sugar and promotion of fat accumulation and adrenal fatigue.  This is from the days when we needed the extra blood sugar to fight lions and tigers!

Lifestyle

Irregular eating habits, poor sleep and low exercise can contribute to insulin resistance

Inflammation

Dietary sugars and refined vegetable oils increases insulin levels which worsens inflammation and contributes to poor blood sugar control. 

Stimulants

Caffeine, alcohol, artificial sweeteners and cigarettes can cause rapid rise and fall in blood sugar

Sweeteners

Artificial sweeteners trick your body into expecting sugar and therefore release insulin which causes weight gain as there is no glucose for cells to take in as energy.  Artificial sweeteners contribute to lower metabolisms and as they are not recognized by the body and the liver has to work hard to detoxify them.  

Other

Medications, the menstrual cycle, puberty, outside temperature, allergies, disrupted sleep  can lead to inconsistent blood sugar levels. 

Herbs, Spices and Medicinal Mushrooms to increase insulin sensitivity

Cinnamon

Cinnamon is used in Chinese and ayurvedic health systems to reduce fasting blood sugar levels.  The polyphenols positively stimulate insulin receptors and make blood sugar management more efficient.  Aim for 1 tsp 3 or 4 times a week in tea, yogurt or cereals

Turmeric

Reduces sugar cravings 

Saffron

Boosts serotonin which increases sleep quality and reduces sugar cravings

Herbal bitters

Sometimes a sugar craving can be a bitter deficiency.  Include herbal bitters with meals is also great for digestion.  Bitters include arugula/rocket, bitter melon, dandelion greens, dill, kale, collards, mustard greens, endive, sesame seeds, cumin, parsley, cilantro, red leaf lettuce. 

Medicinal mushrooms

Maitake, lions mane and cordyceps may help reduce blood glucose

Foods to increase insulin sensitivity

Quality protein

Protein in a meal helps to slow down the release of sugar from any accompanying carbohydrates.  Try to include quality protein with each meal e.g. organic eggs, organic chicken/turkey, wild fish, quality protein powders, live natural yoghurt, raw nuts, seeds, quinoa, humous, beans, lentils, tempeh, goats cheese, edamame, cottage cheese, grass fed organic red meat in moderation

Whole fats and essential fatty acids

Healthy fats help to slow digestion which prevents blood sugar spikes and promotes satiety.  Healthy fats include coconut oil, olive oil, grass fed butter, avocado, wild or organic fish, nuts, seeds, hemp seeds, nut butter

Low GI/GL foods

Choose foods that are whole and fresh that release glucose at a slower rate and take longer to break down in the intestine (e.g. sweet potatoes, green apples, berries, beans). 

Fibre

Eating fibre keeps you fuller for longer, promotes satiety, slows digestion and helps you crave less sugar. (e.g. legumes, non-gluten grains, beans, flax seeds, chia seeds, oats, hemp seeds, nuts and seeds). 

Vinegars

Apple cider vinegar, balsamic vinegar and lemon juice

Antioxidants

Almonds, broccoli, quinoa, garlic, walnuts, avocados, berries, onions, spinach, kale, lentils, raw cacao, green tea, lemons, limes, prunes, pomegranates, brussel sprouts, beets, red bell peppers, matcha green tea

Zinc rich foods

Beef, bilberry, egg yolks, liver, oysters, sunflower seeds, pumpkin seeds, yeast

Chromium rich foods

Asparagus, apples, cheese, egg yolks, liver, molasses, mushrooms, nuts

Lifestyle to increase insulin sensitivity

Regular meals

Avoid skipping meals and eat regularly to avoid food cravings and keep blood sugar in balance.  Aim to eat three well balanced meals a day.

Exercise

Combining burst training (e.g. HIIT, interval training) with weight resistance (e.g. weights, pilates, yoga) provides an effective and efficient way of burning glucose to normalize blood sugar and insulin levels whilst also burning fat.  Movement helps to move the sugar into tissues and muscles where it can either be utilized or stored. 

Stress reduction

Control stress through meditation, yoga, deep breathing and exercise.  Activities such as reading, gardening, sewing, drawing and a relaxing bath will reduce stress levels.   

Hydration

Aim to drink 2L a day to support flushing out excess sugar through urine.  For variety, flavor water with fruit or try herbal teas. 

Avoid stimulants

Avoid coffee, tea, energy drinks, fizzy drinks (including artificial sweeteners), smoking and alcohol as stimulants disrupt blood sugar levels and contribute to insulin resistance.  Try matcha green tea for a slow caffeine release option that is high in antioxidants.