Written by Dr. Nicole Avena
Dr. Avena is a professor, research neuroscientist, and author on food & addiction. She has done extensive research on sugar and the effects it can have on health. She is the author of Sugarless: A 7 Step Plan to Uncover Hidden Sugars, Curb Your Cravings and Conquer Your Addiction.
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Imagine going through your day without that dreaded mid-afternoon energy slump, or waking up feeling refreshed rather than groggy. Believe it or not, managing your blood sugar could be the key to unlocking more consistent energy, sharper focus, and a better mood—even if you don't have diabetes. Curious how? Let’s dive into why stabilizing your blood sugar could be a game-changer for anyone.
What is Blood Sugar?
Blood sugar is commonly referred to as blood glucose. Whenever we ingest food that is rich in carbohydrates, the body breaks down the carbohydrates during digestion into glucose molecules. These glucose molecules are then released into the bloodstream for our cells to utilize for energy or store for later use. To find out how much sugar (aka glucose) is in your blood at a specific point in time, you can use a blood sugar test or glucose monitor.
Blood Sugar and the Pancreas
The pancreas is our body's tool for ensuring our blood sugar levels are properly maintained. Although the pancreas wears many different hats, it’s role in blood sugar management involves the release of specific hormones, glucagon and insulin, which help regulate our blood sugar.
Whenever we eat a meal rich in carbohydrates—like spaghetti—our body digests those carbohydrates and breaks them down into glucose molecules. Once glucose is released into the bloodstream following digestion, the pancreas senses a rise in blood sugar and releases insulin. Insulin allows glucose to be absorbed out of the blood into cells in our muscles and fat tissue, where it can then be used as energy. The result of this process is that blood sugar levels are lowered back to baseline.[1]
On the flip side, whenever we haven’t eaten in hours and are “hangry,” our pancreas senses that our blood sugar levels have dropped. Low blood sugar levels prompt the pancreas to release glucagon—which has the opposite effect of insulin. Glucagon raises blood sugar by using the body's stored glucose (glycogen) or by helping the body make glucose from other sources.[1] The result of glucagon secretion is a rise in blood sugar levels back to baseline.[1]
Importance of Blood Sugar for Diabetics
It is important to understand that in the average, healthy adult, the pancreas is very efficient at blood sugar management through the release of insulin and glucagon. In individuals who are impacted by diabetes, this system isn’t as efficient. With type 1 diabetes, the pancreas is unable to produce insulin, which is why individuals with type 1 diabetes are dependent on insulin for their entire life. In type 2 diabetes, the pancreas still excretes insulin; however, the body’s cells have become resistant to it, which leads to elevated blood sugar levels.[2]
What about Insulin Resistance?
Another term that often comes up when talking about blood sugars is “insulin resistance”. Insulin resistance occurs when the body’s cells become less responsive to insulin. Normally, insulin helps cells absorb glucose from the blood for energy, but with insulin resistance, the cells don't respond as well, causing blood sugar levels to rise. Over time, this can lead to higher insulin production, which may strain the pancreas and increase the risk of developing type 2 diabetes. Insulin resistance is often linked to lifestyle factors such as diet, lack of exercise, and excess weight, but the good news is that regular physical activity, a balanced diet, and maintaining a healthy weight can help improve insulin sensitivity and reduce the risk of long-term complications.
Blood Sugar Management in the Healthy Adult
Although the average, healthy adult may have a functioning pancreas, blood sugar management is still vital to ensure optimal health and should not be overlooked. The biggest impact on our blood sugar levels are the types of foods that we eat, so it is important to understand how different foods may impact your blood sugar levels to prevent health consequences over time. If blood sugar levels are uncontrolled, your risk for insulin resistance can increase, which can lead to type 2 diabetes, obesity, cardiovascular disease, nonalcoholic fatty liver disease, metabolic syndrome, polycystic ovary syndrome, hypertension, and hyperinsulinemia.[3]
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Now that we’ve covered the basics of blood sugar and how it affects your body, let's dive into some practical tips to help you manage it. Whether you're looking to maintain stable energy levels throughout the day or support long-term health, there are simple lifestyle changes you can make to keep your blood sugar in check. From diet and exercise to stress management, these strategies can make a big difference in your overall well-being.
8 Ways to Balance Your Blood Sugar Levels
1. Limit the Intake of Simple Carbohydrates
The simplest way to manage blood sugar is to limit simple carbohydrates. Simple carbohydrates are digested and absorbed rapidly, which results in quick bursts of energy due to sudden spikes in blood sugar. Simple carbs, such as sugar, soda, candy, breakfast cereals, and syrups, often lack nutritional benefits, so reducing them can make room for healthier choices. In contrast, complex carbohydrates, such as quinoa, whole wheat bread, oatmeal, lentils, and beans, take longer for the body to digest, providing steady energy and a slower rise in blood sugar.
2. Pair Carbohydrates with a Protein Source
The process of digesting carbohydrates is generally faster than the digestion of protein, so it is recommended to pair lean protein sources with carbohydrates to slow digestion and prevent blood sugar spikes. Some examples of snacks that pair carbohydrates with a protein source include hummus and whole grain crackers, cottage cheese and strawberries, apple slices with almond butter, and Greek yogurt with raspberries and blueberries.
3. Increase Fiber Intake
Another tool to help balance your blood sugar is fiber. Fiber helps to slow digestion, which can also lessen blood sugar spikes after eating.[4] Fiber is a type of carbohydrate; however, it does not have an impact on blood sugar levels because the body is unable to digest it. Some fiber-rich food items include beans, fruits, vegetables, whole grains, and nuts/seeds.
4. Portion Control
Your body needs carbohydrates to function; therefore, it isn’t recommended to entirely eliminate them. Instead, controlling portion sizes of carbohydrates can be beneficial in managing your blood sugar levels by preventing the overindulgence in carbohydrate-rich foods. In day-to-day eating practices, focus on listening to what your body needs instead of relying on external cues—such as how good a food looks (we’ve all been there!). In social settings, instead of enjoying a large piece of cake at a party, try enjoying a smaller piece.
5. Consistent Carbohydrates
Ensuring consistency in your carbohydrate intake each day is another way to manage blood sugar levels. When looking to adopt a consistent carbohydrate diet, it is best to consult your doctor or dietitian as this type of diet can initially be tedious and challenging. In general, the consistent carbohydrate diet works by providing the body with the same amount of carbohydrates at each meal. It focuses on carbohydrate choices.[5] One carbohydrate choice is 15g of carbohydrates.[5] In general, most individuals need 3-4 carbohydrate choices at each meal.
6. Consider Glycemic Index
One way to manage blood sugar levels is by considering the glycemic index of a food. The glycemic index is a tool that measures the blood sugar impact of a specific food compared to the same amount of pure glucose (sugar).[6] Foods with a high glycemic index are quickly digested and absorbed, resulting in a rapid spike in blood sugar and insulin. Low glycemic foods take longer to digest and absorb, which leads to a smaller and slower blood sugar impact. Overall, it is recommended to choose more low glycemic index foods for better blood sugar management.
Low glycemic index foods have a rating of 55 or less—meaning that low glycemic index foods raise blood sugar only 55% (or less) as much as pure glucose.[6] On the flip side, foods with a high glycemic index have a rating of 70 or higher—meaning that high glycemic index foods raise blood sugar 70% (or more) as much as pure glucose.[6] The glycemic index isn’t something that you will typically see noted on a product label, so you will have to do some background work to familiarize yourself with the types of foods that are high vs low on the index. You can figure out the glycemic index of a food by checking reputable nutrition databases, consulting glycemic index charts, or using online tools that rank foods based on how quickly they raise blood sugar levels (the Glycemic Index Foundation is a great source for this). Also, there are many food tracking apps that show the glycemic index of different foods (e.g., My Fitness Pal). An example of simple swaps you can make when choosing lower glycemic index foods would be to swap instant oatmeal for steel-cut oats or swap white bread for whole-grain bread.[6]
7. Exercise
Engaging in physical activity provides a variety of health benefits—and blood sugar management is certainly included! Exercise helps to increase insulin sensitivity.[7] Whenever our body’s cells are more sensitive to insulin, they are more efficient at responding to insulin’s signal to reduce blood sugar.[7] In general, the Physical Activity Guidelines for Americans recommend an average of 150 minutes of moderate-intensity physical activity per week.[8]
8. Stress Management
There is some research that suggests chronic stress may negatively impact blood sugar levels over time.[9] Whenever our body enters a period of stress, the body’s requirement for insulin increases, which can result in insulin resistance.[9] In most healthy adults, the body can adapt to this situation; however, whenever the stress becomes chronic, it may result in insulin resistance and lead to diabetes or other health complications.[9] Stress management looks different for everyone; however, it is important to identify the best way to manage stress in your own life. Some ways to manage stress include exercise, meditation, yoga, breathing techniques, social support, time management, cognitive behavior therapy, and guided imagery.
Power in Everyday Choices
Managing your blood sugar doesn't have to be complicated, but it can make a world of difference in how you feel each day. By making mindful choices—like balancing your meals, exercising, and managing stress—you’re giving your body the tools it needs to maintain steady energy and optimize your long-term health.
If you want to learn more about your blood sugar you can consider blood sugar testing, which measures your blood sugar at a specific period of time , or you can consider using a glucose monitoring device such as Abbott’s Freestyle Libre so that you can learn directly how certain foods impact your blood sugar. For more information on how to effectively manage blood sugar levels, it is always best to consult with your doctor or registered dietitian.
References
1. Röder PV, Wu B, Liu Y, Han W. Pancreatic regulation of glucose homeostasis. Exp Mol Med. 2016;48(3):e219. Published 2016 Mar 11. doi:10.1038/emm.2016.6
2. Mayo Clinic. Hyperglycemic in diabetes. Mayoclinic.org. Published August 20, 2022. Accessed August 29, 2024.https://www.mayoclinic.org/diseases-conditions/hyperglycemia/symptoms-causes/syc-20373631.
3. Cleveland Clinic. Insulin Resistance. My.clevelandclinic.org. Reviewed December 16, 2021. Accessed August 29, 2024. https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance.
4. Mayo Clinic. Dietary fiber: Essential for a healthy diet. Mayoclinic.org. Published November 4, 2022. Accessed August 29, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
5. Kaiser Permanente. Healthy Eating: Consistent Carbohydrates for Blood Sugar Management. Healthy.kaiserpermanente.org. Published July 2016. Accessed August 30, 2024. https://healthy.kaiserpermanente.org/content/dam/kporg/final/documents/health-education-materials/instructions/carbohydrate-servings-hi-en.pdf.
6. Harvard Health. A good guide to good carbs: The glycemic index. Health.harvard.edu. Published April 14, 2023. Accessed August 29, 2024. https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index.
7. American Diabetes Association. Blood Glucose and Exercise. Diabetes.org. Accessed August 30, 2024. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise#:~:text=There%20are%20a%20few%20ways%20that%20exercise%20lowers,for%20energy%20whether%20insulin%20is%20available%20or%20not.
8. CDC. Adult Activity: An Overview. Cdc.gov. Accessed August 30, 2024. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=According%20to%20the%20current%20Physical%20Activity%20Guidelines%20for,equivalent%20combination%20of%20moderate-%20and%20vigorous-intensity%20physical%20activity.
9. Sharma K, Akre S, Chakole S, Wanjari MB. Stress-Induced Diabetes: A Review. Cureus. 2022;14(9):e29142. Published 2022 Sep 13. doi:10.7759/cureus.29142.