Blood Sugar Balance
Blood sugar - it’s a concept that gets talked about often but do we really understand why it’s so important? Blood sugar spikes, or hyperglycemia, occur when blood glucose levels rise above normal. This can be harmful for several reasons.
High blood sugar levels over time can damage blood vessels, leading to an increased risk of heart disease, stroke, kidney disease, and nerve damage. Frequent blood sugar spikes can make the body less sensitive to insulin, the hormone that regulates blood sugar levels. This can lead to insulin resistance and eventually type 2 diabetes. When blood sugar levels are high, the body stores excess glucose as fat, which can contribute to weight gain. High blood sugar levels can also cause fatigue, irritability, and difficulty concentrating. So, you can start to see why it’s important to manage blood sugar levels and avoid frequent spikes to protect our overall health and well-being.
Although factors such as body weight, activity, stress, and genetics also play a role in regulating blood sugar, following a healthy diet is critical for blood sugar management. So, what should we do?
Number one - choose nutrient-dense foods: Fruits and vegetables: Opt for low-glycemic fruits like berries, apples, and pears, and non-starchy vegetables like broccoli, leafy greens, and bell peppers (just a few examples). Blueberries, raspberries, and strawberries also have antioxidants that help regulate blood sugar. Kale, spinach, and collard greens are low in calories and also high in fiber. Whole grains: Include brown rice, quinoa, and oats, which provide fiber that slows down sugar absorption. These are examples of complex carbohydrates that also provide fiber and sustained energy. Lean protein: Choose fish, poultry, eggs, and beans to regulate blood sugar levels. Healthy fats: Include avocados, nuts, and olive oil to improve insulin sensitivity. Almonds, walnuts, and cashews are high in fiber and healthy fats.
Second, limit sugary and processed foods. Sugary drinks: Avoid soda, juice, and energy drinks. Refined carbohydrates: Limit white bread, pasta, and pastries, which spike blood sugar rapidly. Processed foods: Limit pre-packaged foods, which often contain high amounts of sugar, unhealthy fats, and salt.
Finally, it’s important to understand that it’s not just about the foods we eat. Regular exercise, managing stress, and prioritizing sleep will also help our bodies regulate blood sugar levels. If you’re worried about your blood sugar, talk with your healthcare professional for personalized recommendations based on your individual needs. You can also get bloodwork done that tests levels of glucose and insulin, among other things. And remember that seeing results from dietary changes may take time.
The DeNovo nutrition coaches are here for you as well to provide individualized coaching and guidance to help you reach your goals.
