Blood Sugar 101

What is blood sugar?
Blood sugar (aka glucose) is the main sugar found in blood. The body gets glucose from the food that we eat and is an important source of energy for the body’s organs, muscles, and nervous system. A process involving the pancreas, liver, and small intestine regulates the storage, absorption and production of glucose. Carbohydrates break down into sugar, the glucose enters the bloodstream, which causes the pancreas to release a hormone called insulin to bring your glucose back down, and store some of the energy for later. The problem occurs when this constant rollercoaster happens all day long, which can lead to a host of issues in the body including, inflammation, fatigue, headache, frequent urination, anxiety, and much more. It can eventually lead to type 2 diabetes. Inflammation is the underlying cause of many diseases, 3 out of 5 people will die from an inflammation-based disease.

So the question is…
What do we do to prevent these spikes??
It is easier than you may think and it’s something you have a lot of control over! Here are a few tips to keep your blood sugar stable.

1. Do your best to stay away from eating “naked carbs”.
What do I mean by that? I think of a “naked carb” as a carbohydrate that is eaten alone…for example, a banana or a piece of toast or rice. These foods are not inherently “bad” (you’ll never hear me say a food is “bad”). However, when these foods are consumed alone, the chance of a spike in your blood sugar is pretty likely. So what can you do to prevent the spike? Combine the food with a fat or a protein. Instead of eating the banana alone, you can eat it with some nut butter on it. This way, your blood sugar will stay stable, which in turn will help you to stay satiated, have a more stable mood, prevent cravings, etc.

Also, when eating meals stick to eating the protein or veggies FIRST, then the carbohydrates LAST. This will help to keep your blood sugar balanced. Of course, if you are eating a sandwich or something that is all together, don’t worry about destructing it; just follow this tip when it’s convenient!

**NOTE: high blood sugar causes dangerous nerve damage by injuring the walls of the capillaries that bring blood and nutrients to your nerves—this called peripheral artery disease and is especially common in legs and feet which is why people suffer leg/feet amputations, when this happens in the eyes it causes blindness.

2. Drinking coffee on an empty stomach isn’t the best idea.
Here’s why: Drinking coffee on an empty stomach can impact your blood sugar causing a spike in SOME people. This isn’t for everyone because remember EVERY person responds differently to things. However, a study in the British Journal of Nutrition in June of 2020 showed that those who drank coffee on an empty stomach had a spike in blood sugar, while those who drank coffee after a well-balanced meal or WITH a well-balanced meal did not have a spike in blood sugar. Drinking coffee on an empty stomach may also may trigger acid reflux, as coffee is acidic. Lastly, it can also make you feel more jittery drinking coffee on an empty stomach.

3. Manage stress.
Believe it or not, high stress can cause spikes in blood sugar. Deep breathing, meditation, nature & mindfulness practices can help you to prevent this from happening.

4. Don’t skip breakfast.
Breakfast sets your metabolic tone for the day and lays the foundation for your blood sugar balance throughout the day. Aim to eat within 90 minutes or so of waking up. Make sure your breakfast includes protein, fiber & fat as these nutrients are satiating and release energy slowly which keeps your fuller longer and keeps your blood sugar balanced.

5. Prioritize sleep.
Sleep deprivation wrecks havoc on your blood sugar management. Not getting enough sleep reduces glucose tolerance. This means your cells have a harder time taking up glucose, which leads to higher blood sugar levels. The other problem with lack of sleep is it causes your hunger hormones to be out of whack. Ghrelin (which is your hunger hormone) increases by 15% the day after a poor night of sleep. Leptin (which is the hormone that lets you know are full) decreases by 15% the day after a poor night of sleep. So that right there is a 30% swing in your hormones simply from ONE night of inadequate sleep. This change in hormones will also cause you to be more drawn to “sugary/carby” foods.

6. Exercise regularly.
Exercise reduces blood sugar by improving glucose metabolism. It helps the body usher sugar out of the bloodstream and into the tissues and muscles to be used as fuel. Strength training also helps build muscle, and the greater your muscle (lean) mass, the better your body will be able to control blood sugar levels.

7. Include FIBER in your diet.
Fiber is essential to blood sugar balance. Dietary fiber delays the absorption of sugar which prevents the over secretion of insulin which eventually leads to insulin resistance. Also, fiber is incredibly satiating so this helps you to stay fuller longer from your meals, which will help to balance your blood sugar.

8. If you want something sweet, eat it after a blood sugar balanced meal.
We are human and are going to eat sweets, let’s be real! It is best to do this AFTER you have had a meal (meal with protein, fiber, fat, carbs). This way you have a foundation that is stable and you are putting sweets INTO that foundation instead of on an empty stomach which will cause a spike in your blood sugar.

9. Take a walk/use your muscles after carb-heavy meals.
THIS IS AN AWESOME HACK. After you have had a meal that perhaps is heavier in carbs, use this tip to reduce the spike. (You can also always take a walk, this is never a bad idea) Take a walk after a meal; this will cause your muscles to utilize the glucose immediately, therefore reducing the spike. Try it out! The walk can be as little as ten minutes, if you can’t walk for whatever reason after a meal, then any type of movement utilizing your muscles will work.

10. Take 3 deep breaths before eating your meals.
I probably should’ve started with this one because it’s so important and so simple to implement. Most of the time our bodies are in a sympathetic state (fight/flight/freeze). During this state, our bodies are so focused on whatever is going on that seems “threatening” that our bodies are not going to properly digest our food because it isn’t seen as a priority. Taking 3 deep breaths (try breathing in for 4 and out for 8, three rounds) will help our body get into the parasympathetic state (rest/digest) and we will be able to properly digest our food, this tip will also help with digestive issues you may be experiencing. While I’m at it I’ll also include to SLOW DOWN AND CHEW YOUR FOOD. Meals should take you at least 20 minutes to eat, not 5!

Overall benefits of flattening your glucose curves:
Less hunger
Fewer cravings
Better energy and sleep
Better immune system
Less inflammation
Decreased risk of Type 2 Diabetes
Reduced migraine frequency
Better brain function
Clearer skin
Slower aging & fewer wrinkles
Less risk of Alzheimer’s
Better mental, heart, & gut health
Improved fertility
Less PCOS symptoms