Blood sugar balance: how managing blood glucose levels can boost your health

What is blood sugar balance and why does it matter?

Your blood glucose level refers to the concentration of glucose (sugar) in your bloodstream. Certain foods like white bread, white rice and simple (refined) carbs ramp up blood sugar levels, later causing an energy slump that will trigger a craving for more carbs. It can feel like a vicious cycle. However, when we eat complex carbs, healthy fats, fibre and protein, our bodies respond with a steady increase in blood sugar and no slump. When we eat this way, our blood sugar is naturally in balance, which means we can maintain a healthy weight and have sustained energy. Blood sugar balance is also critical for maintaining overall health and wellness. Over time, if blood sugar levels continue in the spike-crash cycle, it can contribute to inflammatory diseases, like type-2 diabetes and heart disease, as well as affecting the brain and immune system. Imbalanced blood sugar also impacts our ability to burn fat. This is because the hormone insulin signals the body to store calories as fat. So, if your insulin is always elevated, it’s going to be more difficult for you to lose weight. Keep in mind, blood sugar levels are always individual, and how one person responds to certain foods can be very different to another.

Symptoms of blood sugar imbalance

Intense cravings, anxiety, mood swings and weight gain.

What are the hunger hormones?

There are four hormones that control our appetite: insulin, glucagon, leptin and ghrelin. Each of these has a job and will tell if you’re full or satisfied. When they can’t act effectively, your body can’t recognise when to eat and when to stop – this often results in blood sugar imbalance. Of course, some people have medical conditions, like type-2 diabetes, which affects their ability to make enough insulin. If you suspect you may have a more serious health issue, it’s important to see a GP.

Vegan Buddha Bowl for balanced diet with tofu, quinoa, vegetables and legumes

What can you do to help?

The solution to achieving blood sugar balance and enabling these hormones to do their jobs is eating a balanced meal – this doesn’t mean restrictive diets with zero fat, carbs or calories. Protein is important when it comes to blood sugar as it fills you up and helps to control your appetite, reducing your craving for sugary foods. Healthy fats delay the absorption of carbs, which leads to a slow and gradual increase in blood sugar levels, while fibre prevents rapid spikes after a meal. Try building your meals with these components and eat in this order to reduce risk of a blood sugar spike: fibre, protein, fat and complex (unrefined) carbs. Interestingly, when you eat this way, you line your stomach with fibre and protein, before taking in any carbs. This doesn’t mean you should be too regimented – it’s more about being mindful when you can. Foods like cruciferous and root vegetables, proteins from meat, eggs, high-quality grains and some dairy can all be part of a blood sugar friendly diet, too.

Get moving

Physical activity, even in the form of a short walk, can enhance your body’s sensitivity to insulin. When this happens, you can better process glucose. Exercising also makes more room in your muscles to store excess glucose and prevent a post-meal spike. Aim for 10-15 minutes of light movement, like walking, within 30 minutes of eating.

Sleep better

When you sleep poorly, it leads to insulin resistance, raised cortisol levels and inflammation, all of which affect blood sugar. If you’re tired, you’re more likely to crave sugary foods. While what you need is a good night’s sleep, your body and brain want energy, and sugar is the quickest (although not healthiest) way to get it. Work on establishing a bedtime routine to get a good night’s rest.

Manage stress

When you feel stressed, the body releases cortisol and adrenaline, both hormones that elevate blood sugar levels. Long-term stress can make it difficult to bring them back down, even if you’re eating right and exercising. Incorporate stress relief into your day with breathing, meditation and yoga. Remember to go easy on yourself when making diet and lifestyle changes rather than adopting an all-or-nothing approach. Aim for progress in small steps, not perfection.