Eating to Manage Your Blood Sugars

September 27, 2020

Have you ever heard that chronically high blood sugars are detrimental to your health? Or perhaps you’ve come across warnings about certain foods causing blood sugar “spikes”? In this article, we'll delve into what blood sugars are and how you can manage them effectively through diet and lifestyle changes.

What Are Blood Sugars?

Blood sugars, or blood glucose, refer to the amount of sugar present in your bloodstream. Glucose is a vital energy source for your body, supplying energy to cells so they can function properly. It can either be obtained directly from food or synthesized by the liver. The foods we consume, particularly those rich in carbohydrates, have a direct impact on blood sugar levels. For instance, whole grains, legumes, and certain vegetables contain complex carbohydrates that break down into glucose, providing a steady source of energy over time.

On the flip side, processed and packaged foods—like sugary beverages, baked goods, and candy—often contain simple sugars, which can cause a rapid spike in blood glucose levels. Over time, consistently high sugar intake from such sources can contribute to numerous health problems, including hypertension (high blood pressure), diabetes (particularly Type 2 diabetes), obesity, and other metabolic conditions.

How Does the Body Regulate Blood Sugar?

When glucose enters the bloodstream after you consume food, the pancreas secretes insulin—a hormone that helps cells absorb glucose to use as energy or to store for later use. Insulin ensures that blood sugar levels don’t stay too high for too long. However, in certain situations, the body's ability to produce or utilize insulin becomes impaired.

For individuals with diabetes, particularly Type 1 diabetes, the pancreas does not produce insulin, necessitating insulin injections or insulin pumps for blood sugar management. For those with Type 2 diabetes, the body becomes resistant to insulin or does not use it effectively, which also results in elevated blood sugar levels. Managing high blood glucose levels is crucial to preventing complications related to diabetes.

People with diabetes must monitor their blood sugar and insulin levels closely to avoid complications like hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar). Hypoglycemia can occur when blood sugar levels drop too low, which can happen after excessive alcohol consumption, certain medications, or prolonged periods without food.

Common Signs of High and Low Blood Sugar Levels

Hyperglycemia (high blood sugar) can result in symptoms such as:

Frequent urination
Increased thirst
Fatigue
Blurred vision
Headaches

Hypoglycemia (low blood sugar) might manifest as:

Shakiness or trembling
Dizziness
Sweating
Rapid heartbeat
Irritability

Recognizing these signs early on can help you take appropriate action to normalize your blood sugar levels before they cause severe complications.

Practical Ways to Manage Blood Sugar Levels

Managing blood sugar isn’t just for people with diabetes. Maintaining healthy blood glucose levels can help prevent long-term health issues. Here are a few proven strategies:

1. Exercise Regularly

Exercise is one of the most effective ways to lower blood sugar levels naturally. Physical activity increases insulin sensitivity, meaning your cells can more efficiently use the glucose in your bloodstream. Both aerobic exercises (like walking, jogging, or cycling) and strength training can help improve blood sugar control. The American Diabetes Association (ADA) recommends that everyone, with or without diabetes, engage in at least 150 minutes of moderate-intensity exercise each week. Breaking this down, it equates to about 30 minutes per day, five days a week. Not only does regular exercise aid blood sugar control, but it also supports weight management, cardiovascular health, and mental well-being.

2. Watch Your Portions

Overeating can lead to a surge in blood sugar levels, especially if the meal is high in carbohydrates or sugars. Practicing portion control is essential for avoiding spikes in blood sugar. A useful strategy is to use your hand as a guide when determining portion sizes. For instance, aim to consume a portion of carbohydrate-rich foods, such as grains or starches, that is roughly the size of your fist. This technique simplifies healthy eating without the need for calorie counting or complicated meal planning.

3. Choose Low Glycemic Index Foods

The glycemic index (GI) is a ranking system that measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI, such as white bread or sugary snacks, cause rapid spikes in glucose levels, while low-GI foods, like whole grains, legumes, and most fruits, release glucose more gradually, preventing sudden peaks in blood sugar. Incorporating more low-GI foods into your diet can help manage blood sugar more effectively. Additionally, combining carbohydrates with protein or healthy fats can further slow the absorption of sugar into the bloodstream.

4. Opt for Fibre-Rich Foods

Fibre plays a crucial role in maintaining stable blood sugar levels. Foods high in fibre, such as fruits, vegetables, beans, lentils, and whole grains, slow down the rate at which sugar is absorbed into the bloodstream, preventing spikes. Dietary fibre also promotes digestive health and helps maintain a feeling of fullness, making it easier to manage portion sizes and reduce unnecessary snacking. In particular, soluble fibre, found in foods like oats, apples, and flaxseeds, has been shown to improve blood sugar control in individuals with Type 2 diabetes.

5. Stay Hydrated

Staying hydrated is often overlooked when it comes to blood sugar management. Dehydration can cause blood sugar levels to rise because the body produces less urine, leading to a higher concentration of glucose in the bloodstream. Drinking enough water throughout the day helps the kidneys flush excess sugars from the body, thereby maintaining normal blood sugar levels. Try to aim for at least eight glasses of water a day, and consider increasing your intake if you're active or live in a hot climate.

6. Healthy Eating Away from Home

Eating out can be challenging for individuals trying to manage their blood sugar levels, as restaurant meals tend to contain more sugars, unhealthy fats, and excessive sodium. To stay on track, consider cooking at home more often, where you can control the ingredients and portion sizes. If you do dine out, opt for dishes that are grilled, baked, or steamed, and avoid foods that are fried or smothered in sugary sauces. Meal delivery services that offer healthy, balanced options can also be a convenient way to ensure you're eating well, even on busy days.

7. Manage Stress Levels

Stress has a profound impact on blood sugar levels, as the body releases hormones like cortisol and adrenaline during stressful situations. These hormones cause blood sugar levels to rise to prepare the body for a "fight or flight" response. Chronic stress, therefore, can contribute to consistently high blood sugars, which can be harmful over time. Incorporating stress-reduction techniques like yoga, meditation, deep breathing exercises, or spending time in nature can help keep stress and blood sugar levels under control. Connecting with friends and family for emotional support is another effective way to manage stress.

Long-Term Blood Sugar Management

While occasional indulgences in sugary treats are unlikely to cause lasting harm, long-term habits play a significant role in overall health. Chronic poor eating patterns, sedentary lifestyles, and unmanaged stress can lead to persistent high blood sugar levels, setting the stage for the development of diabetes, heart disease, and other metabolic disorders.

On the other hand, adopting a balanced diet rich in whole foods, regular exercise, and effective stress management can help maintain healthy blood sugar levels over the long term. It's important to note that even small, consistent changes—like adding more vegetables to your plate, going for a daily walk, or practicing mindful breathing—can make a big difference in your overall health and blood sugar regulation.

Final Thoughts

Managing blood sugars is essential for everyone, not just those with diabetes. It involves making mindful dietary choices, staying active, managing stress, and being aware of portion sizes. By focusing on these habits, you can help protect your body from the adverse effects of high blood sugar levels, ensuring long-term health and well-being.

Blood sugar management doesn’t have to be complicated—start small, make sustainable changes, and soon, you’ll find it easier to maintain a healthy balance.

Remember, the occasional treat won’t derail your health as long as it’s part of an overall balanced approach. And for those with diabetes or other blood sugar-related conditions, working closely with a healthcare professional to tailor these strategies to your unique needs is key to living a healthy and fulfilling life.