Steady blood sugar levels can help you feel good in the short and long-term. So, how can you stay on top of them?
If you have ever experienced a slump after a big lunch or a sweet snack, you will be aware of how what you eat impacts how you feel. This is largely connected to blood sugar levels, or what is referred to as glucose. “All carbohydrates that we eat are ultimately broken down into glucose, but the type we consume, alongside various other factors, dictates how fast they are absorbed into the bloodstream,” nutritionist Amie Parry-Jones explains.
Ideally, you want to maintain steady blood sugar levels throughout the day and avoid spikes and subsequent crashes. If you do, in the short-term you will notice your energy levels stay stable, you have better clarity, an improved mood, less brain fog, and sound sleep. In the long-term, this helps you keep a steady weight, improves cardiovascular health, and reduces the risk of diseases like type 2 diabetes.
There are a number of ways to maintain steady blood sugar levels, and feel these benefits both through your diet and the type of lifestyle you follow. These are five good starting points...
Avoid refined carbohydrates
The easiest way to avoid refined carbohydrates is to swap white carbs for their brown counterparts. For instance, you can choose whole grain bread, pasta, and rice, as well as look out for foods that contain whole grains like oats, corn, rye, wholewheat, barley, bulgur, spelt, and buckwheat. “These carbohydrates retain more nutrients and fibre to slow the release of energy,” Amie explains.
Ensure you’re getting enough dietary protein and fibre
Including the right amount of dietary protein and fibre in your diet is key to controlling blood sugar levels. The levels recommended for adults are 30g per day of fibre (NHS) and 0.75g of protein for each kilogram you weigh (Reference Nutrient Intakes or RNI).
These food groups slow digestion and promote a more gradual energy release from food,” Amie says. Both dietary protein and fibre also increase satiety (a sense of fullness) and slow the release of the hormone ghrelin, which signals hunger. “This helps with appetite control and reduces the temptation to snack on sugary, processed foods that can elevate blood sugar levels,” Amie adds.
Having a breakfast rich in dietary protein and fibre is particularly important as this sets your blood sugar levels up well for the day ahead.
Commit to exercise
Exercise is a win-win when it comes to regulating blood sugar levels. This is because when you exercise, your muscles need more energy to fuel movement.
“The body breaks down stored glucose in muscles, and also takes up glucose from the blood to supply the muscles with energy. This helps lower blood sugar levels,” Amie says. Simultaneously, regular exercise also improves how sensitive your cells are to insulin. “This means that after exercising, your muscles become more efficient at absorbing glucose from the blood. Even better, increased insulin sensitivity can last for hours or even days after a workout, making it easier to manage blood sugar levels,” Amie explains.
Prioritise quality sleep
Getting sufficient sleep is crucial for regulating blood sugar levels. Firstly, ghrelin and leptin, the two hormones that regulate hunger and appetite, are directly impacted by sleep quantity and quality.
“Sleep deprivation increases ghrelin (which stimulates hunger) and decreases leptin (which signals fullness), leading to increased appetite, especially for high-carb and sugary foods,” Amie says. Subsequently, this can cause overeating, leading to blood sugar spikes. Secondly, sleep also helps keep cortisol levels in check. “When you don’t get enough sleep, cortisol levels rise, which can lead to elevated blood sugar levels,” she adds.
Address your stress levels
Stress levels and blood sugar levels are directly linked. “Stress elevates blood glucose levels through the release of hormones like cortisol and adrenaline, which increase glucose production and impair insulin sensitivity,” Amie explains. “Chronic stress can lead to insulin resistance, poor eating habits, disrupted sleep, and long-term health complications like type 2 diabetes,” she cautions. Tackling the cause of the stress at its core is fundamental, but prioritising mindfulness exercise, creative activities, and quality time with friends and family, is important, too.
Comments