Decoding blood sugar …

8 May

The current interest in blood sugar control has surged with the popularity of influencers such as “the glucose goddess”. However, amidst the media buzz it's imperative to ensure an accurate interpretation of this crucial aspect of your health.

Understanding Blood Sugar: Where Does It Come From?

‘Blood sugar’ is a common term used when refering to blood glucose levels. Blood glucose occurs when carbohydrates are broken down during digestion. Carbohydrates are found in plants such as grains, fruits and vegetables. This glucose is then released into our bloodstream. In a healthy body, cells utilise glucose as their primary energy source. This facilitates your optimal function and vitality. Blood glucose levels can be influenced by various genetic and lifestyle factors but in this blog we will discuss blood glucose control stemming from carbohydrate consumption.

The Pitfalls of Excess: Too Much of a Good Thing

Problems arise when there is an excess of circulating glucose. High glucose levels can inflict damage on cells, hence there is a tight regulation of glucose by the hormone, insulin. Insulin has many vital roles, one being the convertion of excess glucose into storable forms for later use. It is worth noting that only a teaspoon of glucose is required in the bloodstream at any given time.

The type of carbohydrate consumed plays a pivotal role in blood glucose management. Refined carbohydrates, such as white grains and sugary foods, are easily digested, causing rapid spikes in blood sugar and insulin. This can lead to the excess storage of glucose, resulting in plummeting blood sugar levels, commonly known as a 'crash.'

The Importance of Avoiding a Crash

Low blood sugar levels leave us feeling drained of energy and trigger cravings as our bodies seek replenishment. Consequently, we often opt for sugary foods, perpetuating a cycle of glucose surges and crashes.

Recognising Signs of Unmanaged Blood Sugar

Over time, mismanaged blood sugar levels may manifest in various symptoms such as:

Fatigue, especially post-meals or in the afternoon.
Increased Hunger and intense cravings for sugary or carbohydrate-rich foods.
Irritability, mood swings or difficulty concentrating, particularly between meals..

Taking Action: Tips for Managing Blood Sugar

Combine carbohydrates with protein and healthy fats, such as avocado on whole-grain toast or nuts and seeds with porridge.
Prioritise fiber-rich foods alongside carbohydrates such as brown rice, whole-grain bread, pulses and vegetables.
Remember, moderation is key. Following the 80-20 rule allows for occasional indulgences while maintaining a balanced diet overall. Enjoying treats mindfully can help prevent erratic blood sugar fluctuations.

Beyond Diet

Blood sugar management can also be influenced by various factors beyond the diet, including stress, sleep and physical activity. If you're experiencing persistent symptoms or have concerns about your health, consider booking a free 20-minute health chat to address your well-being on a personalised level.

The information provided in this blog is for provided for general health information only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition or concern.

References:

Nakrani, M.N., Wineland, R.H. and Anjum, F. (2023) ‘Physiology, glucose metabolism’, StatPearls [Preprint]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK560599/ (Accessed: 3 May 2024).

Pasmans, K. et al. (2022) ‘Nutritional strategies to attenuate postprandial glycemic response’, Obesity Reviews, 23(9). Available at: https://doi.org/10.1111/OBR.13486.

Russell, W.R. et al. (2016) ‘Impact of diet composition on blood glucose regulation’, Critical reviews in food science and nutrition, 56(4), pp. 541–590. Available at: https://doi.org/10.1080/10408398.2013.792772..

Wasserman, D.H. (2009) ‘Four grams of glucose’, American Journal of Physiology - Endocrinology and Metabolism, 296(1), p. E11. Available at: https://doi.org/10.1152/AJPENDO.90563.2008.

TARA PESTELL