Blood Sugar Balance for Better Health & Weight Management
My friends, family, and clients know that I looove talking blood sugar, blood glucose, and insulin sensitivity. I threw tracking calories out the window a long time ago because it just doesn’t work and, biochemically, it doesn’t make sense. (If it did, wouldn’t we all feel great and lose weight easily?) If you want more energy and freedom from obsessing about food, it’s time to start thinking more about blood sugar and less about calories.
Blood Sugar and Insulin
When we consume food, particularly food that gets broken down into sugar (think crackers, bread, granola, potatoes, chips, donuts, etc.), glucose is released into the body’s blood stream. This signals the release of the hormone insulin, which then carries blood glucose out of the blood stream and into the liver and muscles for storage. The liver and muscles have very limited storage, though, so if there is excess blood glucose, insulin will then convert glucose into fat (triglycerides). When insulin is secreted in large amounts to deal with large amounts of glucose in the blood stream, fat storage occurs. Then, between meals, or when low-glycemic meals are consumed, blood sugar and insulin levels fall. This signals to the body that it should start burning fuel— first glycogen (the stored form of blood glucose) and then fat.
Blood Sugar Balance
So what does this all mean for you? In short, our bodies function best when we can avoid sharp spikes of blood sugar. Large spikes in blood sugar can lead to the “sugar high” we see on Halloween night and, about ninety minutes later, the resulting “crash.” This may manifest as a good mood and focus for a short period of time, and then subsequent feelings of lethargy, lack of focus, anxiety, hanger, and/or an intense craving for more carbohydrates. Essentially, our bodies begin to ride a blood sugar roller coaster in an attempt to maintain homeostasis. This puts undue stress on the body and leads to weight gain. In contrast, when we can maintain blood sugar balance throughout the day, we feel calm, satisfied, focused, and energized all day long.
How to Balance Your Blood Sugar
Does this all mean that carbohydrates are the enemy and we should avoid them completely? Absolutely not. Everyone’s glycemic response to foods and meals are different, but there are several simple, research-backed strategies that you can implement daily in order to manage your blood glucose.
Most obviously, it is a good idea to limit your intake of high sugar or high carbohydrate foods, particularly if they are processed.
If you are choosing to enjoy a dessert or high-carb food (such as bread at dinner), consuming that food with a meal that contains protein and fat will blunt the spike of blood sugar (subsequently blunting the crash).
If you know you will be having a high-carb night out, try to get a workout in beforehand. Dumping the glycogen stored in your muscles will make room for new blood glucose to be stored.
Eat your veggies first! Eating a salad or side of vegetables before diving into a pasta or potato dish will also help blunt the blood sugar response.
No naked carbs! Avoid eating high carbohydrate foods on an empty stomach (even fruit). Always pair a high-glycemic food with a fat, protein or both. (Berries and nuts, crackers and cheese, rice and chicken, etc.)
Get your sleep! Just one night of bad or insufficient sleep leads to worsened glucose responses and increased sugar and carbohydrate cravings.
Start the day with protein. Change your breakfast, change your life. Substantial research has been done on the calming, satisfying, and long-lasting positive effects of eating a protein-rich breakfast. Not only will it stabilize blood glucose in the morning, it will lead to fewer cravings and obsessive thoughts about food all day long. Try it!
Take a walk. Research shows that a post-meal walk not only improves digestion, but also improves your body’s blood sugar response to a meal.
Carbohydrates are not the enemy! They can be enjoyed in moderation and strategically. Maintaining a healthy blood sugar balance ensures that you will be metabolically healthy, which offers so many immediate and life-long benefits. So stop tracking calories. Instead, track the good stuff—the nutrients and delicious flavors on your plate. Your body will thank you.
XO,
Kara