Why I’ll Never Stop Talking About Blood Sugar

Jessica Grys, Holistic Nutrition Health Coach

Blood sugar balance is one of the most important topics in nutrition science. Understanding how your blood sugar response works, what happens when it goes awry, and how to use nutrition and lifestyle to manage blood sugar is one of the most important steps you can take for your overall health.

Blood sugar balance is key for maintaining good energy throughout the day, moderating mood and hormone imbalances, and curbing cravings. It plays a key role in weight management, skin health, and impacts our mental health.

Insulin resistance, the result of long-term blood sugar dysregulation, is at the root cause of several serious and chronic conditions, including diabetes, Alzheimer’s, and cardiovascular disease. It’s also associated with common hormone conditions like PCOS, PMS, and thyroid issues.

Blood sugar issues are pervasive and the first step is understanding what’s going on from a physiological perspective when things get out of balance.

Blood Sugar Basics

When our blood sugar levels rise, the pancreas releases insulin, which signals for our cells to absorb and use glucose as energy. Insulin also instructs the liver to absorb and store glucose as glycogen. If there is more glucose than what can be stored, the liver converts the excess glucose into fat, which is released back into the bloodstream and stored in fat cells. This system of absorbing and storing glucose causes blood sugar levels to decline.  

In response to low blood sugar, the pancreas releases glucagon, notifying the body that levels need to be brought back up again. This triggers the liver to release stored glucose (aka glycogen) back into the bloodstream. The fat cells also release stored fat, which are converted into energy by the liver and used as fuel by our cells. A slow rise and fall in blood sugar throughout the day is normal and our body is built to respond as described.

The issue arises when our blood sugar spikes too quickly over and over again. In response to a rapid rise in blood sugar, our pancreas quickly releases excess insulin. Too much insulin means a rapid drop in blood sugar, triggering the production of cortisol (more on this later) and causing sugar cravings. Cravings can feel intense and often irresistible because they are the body’s physiological response to a sharp decline in blood sugar. Rather than relying on willpower to resist your body’s signals, learning how to mitigate blood sugar spikes and crashes is key to reducing cravings. If we don’t do so, we usually end up having another high carbohydrate or sugary snack and the cycle begins again. This is also why it’s so important to start your day with a blood sugar balancing meal; a high sugar breakfast means setting ourselves up for an entire day of spikes, crashes, and cravings.

While our bodies are able to handle small amounts of naturally occuring sugars regularly spaced throughout the day, our blood sugar response becomes dysregulated when we consume a diet high in refined carbohydrates, packaged foods with added sugars, and damaged dietary oils, especially damaged omega-6 fatty acids.

Over time, our cells become insulin resistant – they no longer respond to insulin as effectively. While the pancreas continues to release insulin in response to blood sugar spikes, our cells have stopped listening and are no longer absorbing glucose as fuel in response. This leads to high levels of glucose in our blood and elevated insulin. High insulin levels on a blood test can be an early sign of blood sugar dysregulation, even before our blood glucose levels show any cause for concern.

This also explains why we may continue to feel hungry or crave a carbohydrate-based snack even after finishing a large meal. Our cells didn’t absorb the glucose as energy and our body continues to ask for more. Balancing blood sugar will reduce mid-afternoon and post-dinner cravings. 

Nutritional Strategies for Managing Blood Sugar

From a nutrition perspective, prioritizing a whole foods diet, such as the Mediterranean or paleo diet, is the first step in managing blood sugar. This way of eating centers around the consumption of healthy fats, such as olive oil, nuts and seeds, fatty wild-caught fish, and organic avocados; high quality proteins, plenty of fresh fruits and vegetables, and moderate whole grains. Equally important is limiting processed and packaged foods, refined carbohydrates and sugar, fructose (particularly High Fructose Corn Syrup), damaged fats, and fried foods.  

Eating balanced meals containing protein, fat, and fibre is the key to mitigating blood sugar spikes. Simple and refined carbohydrates quickly break down to sugars in our body. In contrast, protein, fat, and fiber take longer to be digested, slowing the release of glucose into the bloodstream.  

Carbohydrates exist on a spectrum – on the one end, there are highly processed, refined carbohydrates – things like cookies, cakes, and chips, which we should enjoy in moderation and combine with protein and fat to mitigate their impact on our blood sugar. On the other end, we have carbohydrate-containing fruits and vegetables, which are nutrient-dense, full of antioxidants, and have the added benefit of fiber, which slow digestion and the release of glucose into our bloodstream. Whole fruits and vegetables also don’t have harmful preservatives, additives and artificial ingredients often found in highly processed foods.

A savoury breakfast high in protein and healthy fats will set you up for balanced blood sugar throughout the day. In contrast, a sugary breakfast will set you on a blood sugar rollercoaster, leading to spikes, crashes, and cravings.

Similarly, low glycemic load foods maintain a steady rise and fall of blood sugar in contrast to high glycemic load foods, which cause rapid spikes and crashes. Prioritize nutrient-dense, low glycemic foods such as leafy greens, berries, avocadoes, nuts, seeds, and fatty fish, while limiting sugar-sweetened beverages like soda, energy drinks, non-perishable fruit or vegetable juices and added sugar in coffee or tea.

The connection between stress and blood sugar regulation

An integral relationship exists between blood sugar regulation and stress management. When we experience elevated cortisol – a necessary component of our stress response – the body signals for the release of glucose into the bloodstream. In this moment, our bodies are asking for a quick energy source to prepare for “fight or flight.” Even with a well-managed diet, chronic stress can cause or contribute to blood sugar dysregulation – a key reason why managing stress and addressing adrenal health issues is so important to overall health. At the same time, repeated blood sugar spikes and crashes are stressful events for our body, causing the release of cortisol and taking a toll on our adrenal health.

Prioritizing stress management, daily movement, and good quality sleep all contribute to improved insulin sensitivity and overall good health.  

Want to learn more?

To further explore the topic of blood sugar regulation, including symptoms associated with dysregulation, it’s role in hormone and overall health, and key nutrition and lifestyle strategies to improve insulin sensitivity, book a free discovery call with Jessica Grys, Holistic Nutrition Health Coach at PPHC.