Blood Sugar Control

If you’ve ever experienced a surge of energy after eating something sweet, or felt hungry shortly after eating a meal, then you have felt first-hand the ways blood sugar affects energy levels. Glucose—the main source of energy for the body—circulates in the blood and is stored as glycogen in our liver. The body is equipped with hormone-driven processes to manage the amount of sugar in our blood, from foods we’ve eaten or from glycogen reserves. How well the body manages blood sugar can be dependent on diet and activity levels, as well as genetics and diseases like diabetes. 

Diabetes affects a person’s ability to maintain healthy blood sugar levels. Type 1 diabetes is caused by a failure of the pancreas to produce insulin, a hormone that helps regulate blood sugar, while type 2 diabetes occurs as the body stops responding well to insulin. According to the CDC, about 1 in 10 people in the US have diabetes, primarily type 2 diabetes.

Symptoms of low blood sugar, or hypoglycemia, can be mild (hunger, shakiness, and anxiousness) to severe (slurred speech, double vision, and seizures). Hypoglycemia is a significant risk for insulin-dependent diabetics as they may not consume enough carbohydrates for the insulin they administered. On the other end, a short-lived blood sugar spike may feel like an energy boost but chronic high blood sugar, or hyperglycemia, can damage blood vessels, nerves, kidneys and more. Therefore, routine blood glucose checks at your annual physical, as well as regular monitoring if you are diabetic, are important to your health.

Understanding how foods influence blood sugar is also useful for those without diabetes. Preventing blood sugar spikes can help meals feel more satisfying and help maintain consistent energy levels. Protein, fat, and carbs are each macronutrients that provide calories for energy, however, only carbs contribute to blood sugar levels. During digestion, carbs are broken down into glucose, which is absorbed into the blood, raising blood sugar. The body releases insulin, which lets glucose into the cells. The amount of carbs in food or beverages, as well as the time it takes to digest and absorb the nutrients, influence how rapidly and how high blood sugar will rise after eating. The 5 tips below outline some ways to maintain more steady blood sugar:

Know your carbohydrate sources and be mindful of portions. Foods made from grains like cereal, breads, pasta and baked goods are primarily carbohydrates. However, carbs are also found in dairy products; beans; starchy vegetables like potatoes, sweet potatoes and corn; fruit and fruit juices; and sweets like candy and sugar-sweetened beverages. One serving of grains is considered a slice of bread or ½ cup pasta or rice and provides about 15 grams of carbs. If you’re looking to bulk up a serving of pasta or rice, try adding more vegetables for additional vitamins, minerals and fiber.

Combine carbohydrate-rich foods with sources of healthy fats and proteins. Fat and protein take longer to digest, so when eaten in combination with carbohydrate-rich foods, they can slow how quickly the carbs are broken down into sugar and absorbed, helping you feel fuller longer. Examples of combinations like these include fruit and nuts, hummus and whole wheat pita, or a balanced meal with a whole grain, lean protein and vegetables. 

Look for whole grains. Compared to refined grains like white rice and white flour, whole grains have more healthy fats and fiber, helping to slow digestion so you absorb the sugar from the grains over a longer time. 

Hydrate with water and avoid sugary beverages. The simple sugars in sodas, sports drinks, and even fruit juices are rapidly digested and absorbed. Water and other unsweetened beverages are options that won’t raise blood sugar.

Move daily. Our bodies need energy to fuel exercise and movement. Exercise can help lower blood sugar for up to 24 hours while also increasing insulin sensitivity, making it easier for cells to take up glucose, removing it from the blood. Exercising any time during the day is better than not, however a walk within 90 minutes of a meal will specifically help lower your blood sugar from that particular meal.

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Resources:

1. US Centers for Disease Control and Prevention. About Type 2 Diabetes. About Type 2 Diabetes | Diabetes | CDC. Accessed August 14, 2024.
2. American Diabetes Association.  Understanding and Managing Low Blood Glucose (Hypoglycemia). https://diabetes.org/living-with-diabetes/treatment-care/hypoglycemia. Accessed August 14, 2024
3. US Centers for Disease Control and Prevention. How Diabetes Can Affect Your Body. https://www.cdc.gov/diabetes/communication-resources/how-diabetes-can-affect-your-body.html. Accessed August 14, 2024
4. American Diabetes Association. Blood Glucose and Exercise. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise. Accessed August 14, 2024.