Blood Sugar 101: A Comprehensive Guide to Understanding and Controlling It

Do you ever feel an extreme surge of energy and then crash in the afternoon? Or, maybe you feel extremely tired and hungry all the time. These symptoms could be signs that you are struggling with blood sugar levels. What is blood sugar, and why is it important to maintain healthy blood sugar levels? Blood sugar maintenance is important for every body, especially people who are diabetic or pre-diabetic.

Blood sugar, also known as glucose, is the primary source of energy and fuel for the body. Glucose comes directly from the food you eat. When your blood sugar is too high (hyperglycemia), it can lead to serious complications if left unchecked. According to Live Science, “the absorption, storage and production of glucose is regulated constantly by complex processes involving the small intestine, liver and pancreas.” When we eat carbohydrates, they are broken down into glucose (sugar), which is then absorbed into the bloodstream. When blood sugar (glucose) levels rise too quickly, insulin, produced by the pancreas, is released. Problems occur when one or multiple of these processes are not working effectively. High and/or low blood sugar can cause a range of health issues, such as tiredness, anxiety, headaches, and cravings for unhealthy foods. When unaddressed, these seemingly benign symptoms can turn into long-term health issues such as heart disease, stroke, kidney damage, nerve conditions, and the most common issue related to blood sugar: diabetes.

Diabetes is a condition where blood sugar climbs too high because the body is unable to produce or use insulin properly. With type 1 diabetes, the body produces no insulin, and with type 2 diabetes the body does not produce enough insulin or uses it inefficiently. Treatment for diabetes typically involves adjusting diet, engaging in physical activities and taking medications. What is important to note here is that diabetes 2 (the most common) is not only preventable but can also be reversed.

Whether you’re pre-diabetic, diabetic, or simply concerned about your blood sugar, this blog will share the importance of understanding blood sugar, how to maintain healthy levels, and best practices for those who struggle with high and low blood sugar.

Blood sugar is the main source of energy for our bodies and the cells in our muscles and organs. Maintaining healthy blood sugar levels helps ensure that our bodies have the energy and nutrients they need to function properly. While high blood sugar is more common, sometimes low blood sugar is the culprit. Let’s break down the causes and symptoms of both.

Hyperglycemia is caused by too much sugar in the blood and can be triggered by factors such as eating high-sugar foods, not enough physical activity, or missing insulin doses (if you have type 1 diabetes). Symptoms of high blood sugar include feeling overly thirsty, having to urinate frequently, dry mouth, feeling tired, and blurred vision.

On the other hand, when your blood sugar is too low (hypoglycemia), it can also cause serious health problems if not treated. Hypoglycemia is when there is not enough sugar in the blood and can be caused by skipping meals, over-exercise or too much insulin. Symptoms of hypoglycemia include feeling weak, shaking, sweating, experiencing a rapid heartbeat, and confusion.

Both of these issues can be linked to diabetes, but they can also be caused by other underlying issues. Immediate treatment should be taken if you continuously experience these symptoms. Please seek a doctor or consult a medical professional if you feel that your blood sugar levels are causing distress. However, many of us experience blood sugar spikes and drops that are completely manageable. The key is understanding blood sugar, recognizing the symptoms, and pro-actively supporting the complex process of blood sugar break down and absorption. Taking such action can prevent some of the long-term effects of blood sugar imbalances mentioned above.

I’ve created a simple list to help navigate managing blood sugar. This list is for best practices whether you have high or low blood sugar symptoms. It may apply to anyone that might be struggling with blood sugar imbalance. I’ve also added a second lists that will share some foods that support the process of blood sugar break down.

General Tips for Healthy Blood Sugar Levels:

First, and foremost, one of the most helpful tools available to help us regulate blood sugar is a glucometer. You don’t have to be diabetic to check your blood sugar. You can buy an affordable glucometer from Amazon or Walmart. This is useful for anyone, but especially if you are concerned your blood sugar is abnormally high or below average. Hopefully, if you are pre-diabetic or have diabetes you already have one of these.
Regular physical activity can help to keep blood sugar from spiking and crashing. I know it seems obvious to move the body, but that doesn’t always mean it comes easily. Some people will have extremely healthy eating habits, but due to work, find themselves sitting in a desk all day making it difficult for their body to absorb and process the food. Diet is important, but making sure we have enough physical movement in the day to break down the food we eat is equally as important. Try taking a walk on your work break, or standing up and stretch every hour. These little bits of movement can make a big difference.
Sticking to whole grain, high fiber foods is advised for maintaining balanced levels of sugar in the blood because they take longer to digest.

As mentioned, I’ll offer a list of foods for blood sugar balance, but in general complex, carbohydrates are the way to go. Another thing to keep in mind when choosing food is noting the glycemic load of the food. Foods with a low or medium glycemic load like apples, oranges, or carrots are best. Here is a list of foods and their glycemic loads. If you struggle with high blood sugar, a notable nutrition tip is to stay away from sugary drinks. If you have low blood sugar symptoms, a morning and afternoon snack is a must! When choosing a snack, complex carbohydrates that will keep you sustained for a longer period of time are best. Think oatmeal, hummus, bananas and lean protein. Again, I’ll offer a more comprehensive list of food options after this list!

Drink water. I know this is in every wellness-associated article ever, but that’s only because it is extremely important in regards to health. That includes blood sugar health. Drinking water helps to dilute sugar in the bloodstream. This will in turn reduce insulin resistance. Studies have also shown that those who drink an adequate amount of water are at lower risk for hyperglycemia (high blood sugar). Drinking 1/2 your body weight in ounces is a good rule of thumb for how much water to drink. However, if you feel your body has a harder time processing sugar, try upping your water intake.
Adequate sleep at night…another tip that is at the top of every wellness list. Too little or too much sleep can affect blood sugar levels, making it difficult for the body to maintain a healthy balance. Research claims that just one night of poor sleep increases your insulin resistance. In other words, one sleepless night negatively impacts your body’s ability to break down sugar. Moreover, according to WebMD, “Blood sugar levels surge while you’re sleeping, usually around 4 to 8 a.m. (It’s called the dawn effect.) In a healthy person, insulin can handle the surge by telling muscle, fat, and liver cells to absorb the glucose from the blood, which keeps your levels stable.” However, if you’re not getting the proper sleep, you may not produce enough insulin to handle the surge. The bottom line: sleep is an essential component to supporting the body’s blood sugar processes.
Last, but not least: Reducing stress levels is another important factor in controlling blood sugar. In fact, there is such a thing as stress-induced diabetes. When the body is stressed, it releases cortisol and adrenaline. As the body prioritizes handling the stressful situation, insulin production takes a back seat. This means that when the body is stressed, its ability to process sugar goes down, creating higher blood sugar levels. Higher levels of stress = higher levels of blood sugar. Relieving stress can make a significant and positive impact on the body’s ability to maintain healthy blood sugar levels. Some top ways to de-stress include deep breathing exercises, meditation, or yoga. One of my personal favorite ways to reduce stress is to do something creative. Creative expression, whether writing, painting, cooking, gardening, or playing music is a great way to help de-escalate and regulate any stress response in the body. When it comes to creative expression as an antidote to stress, don’t worry about creating a finished product. It’s more about the process, doing something fun, and letting your mind relax into a state of creativity for the sake of your own wellbeing. Don’t try to create a masterpiece; instead create for the sake of creating, knowing that it may reduce stress and your blood sugar levels.

These simple tips of managing your diet, exercising regularly, getting plenty of rest, and reducing stress can help ensure that your blood sugar levels remain in a healthy range. It’s a great place to start, and it might be all you need to reach a balanced state.

When it comes to nutrition for blood sugar balance, the general rules are similar to all healthy eating rules: avoid refined and over-processed food, limit simple sugars (candy, syrups, fruit concentrate juices), and make sure you’re eating enough fiber. Rather than focus on what to cut out, I think it’s important to focus on what to add. One of the best ways to regulate blood sugar is by adding in healthy fats and proteins. Of course, some good veggies and berries don’t hurt either. Here is a short list of some of the best foods you can add into your diet to help maintain healthy blood sugar levels.

Best Foods for Maintaining Blood Sugar Balance:

1. Leafy Greens: Greens such as kale, collards, spinach, and romaine lettuce are high in magnesium and contain a truckload of minerals crucial for maintaining optimal blood sugars.

2. Healthy Fats: Avocados, nuts, nut butter, 2% or full fat dairy, fatty fish (salmon, tuna), and eggs. The body takes longer to break down these healthy fats, which helps to slowly release energy into the bloodstream and avoid blood sugar spikes.

3. Fiber: Apples and berries are high in fiber. Berries are my go-to because they also tend to be low sugar. Many veggies also have a lot of fiber. Sweet potatoes are an exceptionally great choice because they are also a complex carbohydrate. Fiber helps regulate the body’s blood sugar levels.

4. Lean Protein: Poultry, seafood, tofu, beans, quinoa, oats, greek yogurt. Studies show that an increase in dietary protein improves the blood glucose response in the body.

5. Nuts and seeds: Nuts and seeds have it all! They are great sources of healthy fats, protein, fiber and magnesium, which can help keep blood sugar levels from spiking. They also make for the perfect morning or afternoon snack.

In conclusion, eating a balanced diet, exercising regularly, drinking water, and getting good sleep can help control and prevent the symptoms of high and low blood sugar. Sometimes it’s the little things that make the biggest impact! Learning to manage your blood sugar can be tricky, but hopefully this guide offers you a place to start!

Please note: If high and low blood sugar persists, you should visit your doctor and discuss treatment options. Medications and insulin injections may be necessary to correct blood sugar levels. Your doctor may also suggest lifestyle changes such as reducing your carb intake and increasing your activity level.