The Sweet Truth About Blood Sugars: Understanding,Managing, and Thriving

Blood sugar, or glucose, is the body’s primary source of energy. Maintaining stable blood sugar levels is crucial for overall health and well-being. As a dietitian, I often find myself emphasizing the importance of controlling blood sugar levels, especially for individuals with conditions like diabetes or prediabetes, but honestly, this is good information for everyone. Glucose in the bloodstream can become too high or too low due to a variety of factors.  So let’s explore the significance of balanced blood sugar levels, the potential risks of uncontrolled blood sugars, who might be at risk, and some essential strategies to help stabilize these levels.

The Importance of Balanced Blood Sugar

Balancing your blood sugar is not just a concern for people with diabetes; it is essential for everyone. Maintaining stable blood sugar levels provides benefits such as improved energy, mental clarity, weight management, and long-term health.  Ever feel shaky, like you need to sit down- that’s low blood sugar for example.

Uncontrolled Blood Sugars: The Risks

Uncontrolled blood sugar levels can have a profound impact on your health. Check out some of the issues you might encounter:

• Complications for Diabetics: For individuals with diabetes, uncontrolled blood sugars can lead to a host of complications, including nerve damage, kidney disease, heart problems, vision impairment, and poor wound healing.
• Weight Management: High blood sugar levels are often accompanied by insulin resistance, making it difficult to lose weight. However, prolonged high blood sugars can actually lead to unexplained weight loss. Unexplained changes in weight are never a good thing.
• Energy Levels: Fluctuating blood sugar levels can result in energy highs and lows, causing fatigue, mood swings, and a lack of productivity.
• Cardiovascular Health: Prolonged periods of high blood sugar are associated with an increased risk of heart disease, as it can lead to the build-up of fatty deposits in blood vessels.
• Mental Health: Unstable blood sugar levels can negatively impact mental health, leading to symptoms like irritability, anxiety, and depression.

How to Stabilize Blood Sugars

Now that we understand the risks associated with uncontrolled blood sugars, let’s discuss some essential strategies to help stabilize them:

• Choose Whole Foods: Opt for whole grains, lean proteins, and plenty of fruits and vegetables in your diet. These foods are digested more slowly, leading to more stable blood sugar levels.
• Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to blood sugar spikes.  There’s a big difference between 1 cup of pasta and the never-ending pasta at Olive Garden….
• Regular Meals and Snacks: Eating at consistent times throughout the day can help maintain stable blood sugar levels.  Plus this helps prevent overeating at any given meal.
• Fiber Is Your Friend: High-fiber foods, like legumes, nuts, seeds, fruits, and vegetables, can slow down the absorption of sugar and help keep blood sugar levels steady.
• Physical Activity: Regular exercise improves insulin sensitivity, making it easier for your body to regulate blood sugar levels.  Bonus, going for a walk after meals can help blood sugars even more.
• Stress Management: Practice stress-reduction techniques, such as meditation, deep breathing, or yoga, to help keep stress-induced blood sugar spikes in check.  I know, stress management- easier said than done, but it really does help.

Balancing blood sugar levels is important whether you have a diagnosed condition, or simply want to maintain good health.  Following a balanced diet, staying physically active, and managing stress are key to achieving stable blood sugars. If you are concerned about your blood sugar levels consult a healthcare professional and ask for your A1c to be checked (this is a three month average of your blood sugars).  If you want some guidance for your diet, speak to a registered dietitian who can help you on your journey to optimal health. Remember, by taking control of your blood sugar levels, you are taking a vital step towards a healthier and happier life. 

With that being said, we want to help you right now.  We’ve created a breakfast guide for blood sugar control.  Breakfast is the most important meal of the day (especially for blood sugars!) and it’s the easiest place to start.  Then you move onto lunch, and dinner… you see where I’m going with this.  So, if you want some help in the breakfast department, or maybe just to double check what you’re already eating, we got you.  Download our free “Roadmap to Balance Your Blood Sugars with Breakfast Guide”.  Enjoy!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.