Beyond Diabetes: Why Balanced Blood Sugar is Important For Everyone
Has your doctor advised you to watch your blood sugar levels or even told you that you have prediabetes? Many people think elevated blood glucose isn’t really a problem unless you have full blown diabetes, but blood sugar dysregulation can wreak havoc with many aspects of your health. Poor blood sugar control can lead to diabetes but also has negative consequences for things such as energy levels, brain health and mood, cardiovascular health, weight gain, aging, and hormonal regulation.
To start, let’s talk about what glucose actually is. Glucose is a simple sugar that is the primary source of energy for the cells of your body. The body can obtain glucose from the diet (mainly carbohydrates) or make its own glucose through processes such as gluconeogenesis. When you eat carbohydrates the body breaks them down into glucose, which then enters the bloodstream. Through the actions of the hormone insulin, which is produced by the pancreas, glucose is then moved from the bloodstream into the cells, where it is used for energy or stored. The body uses this process to keep tight control over blood glucose levels, as high blood sugar (hyperglycemia) and low blood sugar (hypoglycemia) have negative health consequences.
What you eat matters when it comes to how well your body manages your blood glucose levels. Processed foods loaded with sugar and refined grain flours will cause quick spikes in blood sugar, followed by a large release of insulin, and then a crash in blood sugar levels. This can lead to a feeling of being on a blood sugar roller coaster and needing to eat constantly to maintain energy levels. However, these spikes and crashes can lead to other problems as well. Poor blood sugar regulation may result in symptoms such as brain fog, mood swings (think “hangry”), and difficulty concentrating. It can also affect sleep, as blood sugar levels can tank in the middle of the night and cause you to wake up and struggle to get back to sleep. Insulin resistance, where your cells become resistant to insulin and blood sugar levels rise, is one hormonal dysfunction that can develop, but blood sugar dysregulation can also affect the levels of hormones like cortisol, thyroid hormones, and sex hormones such as testosterone and estrogen.
On the contrary, when you eat proper amounts of healthy, whole food carbohydrates, you get a smaller rise in blood glucose and a smaller overall release of insulin. For example, when you eat an apple or an orange, there is fiber and other nutrients to help slow down the blood sugar response and help your body utilize the glucose more efficiently. This is not the case when you drink a Coke or eat a Snickers bar. Eating balanced meals with healthy fats and protein along with healthy carbohydrate sources also helps to regulate blood sugar levels.
Managing blood sugar levels in the morning is important as it sets the tone for the rest of the day. If you eat a high-carb, high-sugar breakfast, it can put you on the blood sugar roller coaster for the rest of your waking hours. Unfortunately, many people are under the impression that a high-carb breakfast is healthy (i.e. breakfast cereals, fruit juice, bagels, etc.). In college I used to eat a breakfast of Honey Nut Cheerios (2 bowls) with low-fat milk and a large glass of orange juice. I thought this was healthy, but I would be fighting to stay awake in class an hour or two later. Now I focus on healthy fats, protein, and some whole food carbohydrate sources like berries and other fruit for breakfast to stabilize blood glucose in the morning.
Long-term blood glucose dysregulation can cause problems other than diabetes. High blood sugar triggers the release of inflammatory compounds in the body, and sugar reacts with proteins to form advanced glycation end products (AGEs), which lead to chronic inflammation and do exactly what their acronym suggests (AGE you). The resulting inflammation and metabolic dysfunction can lead to weight gain and cardiovascular problems. Excess sugar consumption has a negative effect on gut health as well. Pathogenic bacteria, yeast, and parasites can feed off sugar and overgrow in the gut, causing an imbalance in the gut microbiome and potentially lead to leaky gut and autoimmune reactions.
Blood sugar dysregulation has also been linked to the development of dementia and Alzheimer’s disease. Research suggests that diabetics have a much higher risk of dementia and some cases of Alzheimer’s are being referred to as Type 3 diabetes. Low-carb diets and other strategies to manage blood sugar and insulin levels have shown promise in treating and even reversing some of these conditions.
Balancing blood sugar levels is important for many aspects of health, not just avoiding diabetes. Checking blood markers such as fasting blood glucose, fasting insulin, and hemoglobin A1C is important to check for dysregulation before it becomes full-blown disease. Also, it is important to remember that what is considered “normal” doesn’t necessarily mean optimal. Fasting insulin levels are often considered normal if they are under 25, but the optimal range is usually below 5, which is a major difference.
There are many nutritional and lifestyle factors that can help you regulate blood glucose levels. Eating whole foods with plenty of healthy fats, protein, and fiber will help you avoid blood sugar spikes and crashes. Managing stress, getting proper exercise, and quality sleep will also help with managing blood sugar. There are a number of nutritional supplements that can be helpful as well. If you are struggling with blood sugar issues and need some guidance, schedule a free discovery call with us today!