Why balancing your blood sugar is important and how to manage it 

Balanced blood sugar- you’ve probably heard these words floating around the internet and social media, but do you know what balanced blood sugar means, how it impacts your health, why it’s important, and how to manage it? Keep reading to learn more about balanced blood sugar from Registered Dietitian, Chelsea Rice.

What does balanced blood sugar really mean?

Before we get into the discussion on balanced blood sugar, let’s take a step back and talk about what blood sugar is. Blood sugar (or blood glucose) is the amount of sugar/glucose in your blood. Glucose is a sugar that comes from the foods you eat, but your body can also produce and store glucose. It’s the main source of energy for your body’s cells and it’s carried to each cell through the bloodstream. 

When it comes to blood sugar, it’s all about balance. Balancing your blood sugar means you are stabilizing your blood sugar levels throughout the day. Although, balancing your blood sugar does not mean your blood sugar levels will always be the exact same. When you eat, your body breaks down food into glucose molecules that are then absorbed into your bloodstream, causing your blood sugar to slightly increase. As your blood sugar levels increase, insulin (a naturally occurring hormone) is secreted by the pancreas and helps to move the sugar from your bloodstream into your cells. When that sugar enters your cells, it is either used as fuel for energy right away or stored for later use. Therefore, slight fluctuations in your blood sugar levels are normal. But sharp rises and falls are what can be harmful to your health. Ideally, you want your blood sugar to slowly increase so your body can respond with a slow and steady amount of insulin to help move that sugar out of the blood and into the cells. 

All about blood sugar “highs” and “lows”

As mentioned above, you ideally want your blood sugar stabilized as much as possible throughout the day. When your blood sugar levels increase too fast, the pancreas responds by releasing a large amount of insulin to quickly move the excess sugar out of the blood and into the cells. This then can cause your blood sugar levels to rapidly decrease, causing low blood sugar levels. You might hear these highs and lows also referred to as ‘sugar spikes’ and ‘sugar crashes’ or ‘hyperglycemia’ and ‘hypoglycemia’.

When blood sugar levels are consistently elevated, insulin continues to be released into the blood to help lower blood sugar levels. Over time, cells in your muscles, fat, and liver start to  not respond well to insulin. When this happens, these cells can’t take up the sugar from your blood. This is known as ‘insulin resistance’. Type 2 diabetes occurs when your body stops responding to insulin or your pancreas can no longer produce enough insulin to regulate consistently high blood sugar levels. On the other hand, type 1 diabetes is an autoimmune disorder where your body attacks the beta cells in your pancreas that produce insulin. Eventually, your body loses the ability to produce insulin. Someone that is diagnosed with type 1 diabetes must use insulin injections to maintain stable blood sugar levels.

Why is balancing blood sugar so important?

Even if you have not been diagnosed with insulin resistance, pre-diabetes, or diabetes, it is still important to prioritize balancing your blood sugar. When blood sugar is balanced, your body is able to utilize energy better. Balancing your blood sugar can reduce your risk for many diseass and improve your energy levels, mood, and mental clarity. It also can help with overall hormone, gut, and skin health. On the flip side, when your blood sugar isn’t balanced and you experience glucose spikes and crashes (blood sugar highs and lows), you’re most likely going to experience one (or more) of the following symptoms:

• Increased stress
• Low energy
• Brain fog
• Dizziness
• Headaches
• Exhaustion
• Acne
• GI distress
• Mood swings

…just to name a few. If you have ever experienced any of these symptoms, it’s time to dive deeper into balancing your blood sugar and ensure you are prioritizing balancing your blood sugar throughout the day.

So…how do I balance my blood sugar throughout the day?

Although balancing your blood sugar might sound intimidating, it doesn’t have to be complicated. Below are 10 nutrition and lifestyle tips on how to simply balance your blood sugar throughout the day!

Nutrition balanced blood sugar tips:

• Combine a protein and fat with a fiber rich carbohydrate at each meal AND snack.
  • In simple terms, consuming protein and fat along with a fiber-rich carbohydrate can help to slow the breakdown of carbs, so you don’t experience a sharp blood sugar spike and then a crash. Although protein, fat, and fiber can all help to balance blood sugar on their own, they are even better when paired together. Below are a few balanced meal examples:
    • A smoothie with milk of choice, mixed berries, banana, spinach, Svete Beauty Fusion, Greek yogurt, and nut butter
    • A whole grain wrap stuffed grilled chicken (or protein of choice), leafy greens, avocado, and condiments of choice (I love adding some spice such as spicy mustard or a hot sauce)
    • A stir fry with shrimp (or protein of choice), brown rice, and lots of non starchy veggies (my favorite stir fry veggies include broccoli, bell peppers, mushrooms, onions, carrots, and bok choy…just to name a few)
• Start your day with a balanced breakfast within 1 hour of waking up.
  • When you start your day with a balanced meal, you’re less likely to hop on the blood sugar rollercoaster throughout this day. This means less cravings, more stable energy, and overall better control of your food choices.
• Aim to eat a meal or snack every 2-4 hours throughout the day.
  • Research suggests that keeping your timing of meals throughout the day consistent helps to regulate blood sugar. Skipping meals or going too long in between eating may cause the blood sugar to drop leading to low blood sugar and symptoms such as dizziness, fatigue, headaches, irritability, and more. Registered Dietitian, Chelsea Rice, generally recommends to eat every 2-4 hours throughout the day, but these times may vary depending on factors such as your individual nutrition needs, medical history, and size of meals. 
• Aim to eat at least 20-30 grams of protein at each meal.
  • As mentioned above, it is recommended to aim to eat protein, fat, and fiber at all meals and snacks to best balance your blood sugar. But for protein specifically, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. Many people may need more than this per day based on their medical history and wellness goals, but studies have shown that eating at least 20-30 grams at each meal can promote fullness and reduce cravings. This can not only help with balancing your blood sugars, but it can also in turn decrease the risk of overeating throughout the day and at night. Svete Beauty Fusion is a delicious and simple way to add protein into your day! This first all-in-one daily beauty nutrition drink is crafted with the highest quality, clinically proven, and naturally sourced ingredients to support beautiful skin, hair, nails from within. Svete Beauty Fusion is sweetened naturally with monk fruit extract, which is made from extract derived from dried fruit. This extract is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels. With 11 grams of protein and 0 added sugar per serving, this is a great way to add a source of protein without adding other harmful ingredients.
• Strive to include a variety of nutrient dense, plant-based foods at each meal.
  • Phytochemicals are naturally occurring plant chemicals and are responsible for the color, smell, and taste of each plant based food including fruits, vegetables, nuts/seeds, whole grains, herbs, and spices. Each phytochemical provides different health benefits, including blood sugar balance. There can be hundreds of phytochemicals in a single plant, so breaking down the specific health benefits can be complex. But an easy way to know you are getting a variety of nutrients in your food is to eat the rainbow. Next time you’re at the grocery store be sure to add an array of colors to your cart. We love to see your creations!
  • So be sure to share your rainbow filled plates on Instagram and don’t forget to tag us @nutritionwellnesslifestyle_ and @svetewellness!

Lifestyle balanced blood sugar tips

• Focus on how you eat, not just what you eat.
  • What you eat is important, but how you eat is equally important. We live in a world where everyone is always on-the-go. Unfortunately, this means eating is usually also on-the-go and rushed. When possible, aim to eat a meal slowly, chewing thoroughly and savoring each small bite. When you eat slower, you are more likely to recognize when you are feeling full and less likely to overeat. Being mindful of how you eat can also reduce cravings throughout the day.
• Be mindful of where you eat.
  • Along the same lines as how you eat, where you eat can also be important. When eating at a work desk (in front of a computer) or in the living room (in front of a tv), you are more likely to be distracted and focus on what is happening on the screen instead of being mindful of what and how you are eating. When possible, aim to eat at a table and away from electronic distractions to allow you to be more mindful of what and how you are eating. 
• Get a good night’s rest.
  • The amount of time and quality of your sleep have a significant impact on essentially every aspect of your health, including your blood sugar. Poor sleep and lack of sleep is considered a risk factor for increased blood sugar. To promote optimal health, adults should aim to get 7-9 hours of good quality sleep per night. So here is your reminder to prioritize that nighttime routine to ensure you’re not only getting enough sleep, but good quality sleep! 
• Prioritize daily movement.
  • The CDC recommends at least 150 minutes of moderate-intense aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. On top of aerobic activity, the CDC also recommends 2 or more days of muscle-strengthening activities that work all major muscle groups. Although, the best form of exercise is the one you’ll actually do and do consistently! The benefits of exercise can’t be overstated. Exercise helps you to manage your weight, strengthen your muscles, improve bone and joint health, reduce anxiety, and improve your overall-well being. It also can help to better manage your cholesterol, triglycerides, and blood pressure levels. On top of all of those benefits, exercise also lowers blood glucose and boosts your body’s sensitivity to insulin, countering insulin resistance.
• Manage your stress levels.
  • High anxiety can result in the release of sympathetic hormones that can elevate cortisol and glucose levels, decrease insulin release, and impact the sensitivity and resistance of insulin. All of the tips above can help reduce your stress levels, but other stress management techniques include breathwork, meditation, social connection, reading, massage, and so much more. If you are experiencing increased stress levels or ongoing stress and anxiety, it is always recommended to speak to your healthcare professional for more information and resources.

Summary

Overall, balancing your blood sugar levels can have an impact on both your short and long term health. Stabilizing your blood sugar can reduce your risk of many diseases and chronic health conditions. It can also improve your general well-being and quality of life. There are many ways to manage your blood sugar in your everyday life including timing of eating, balancing your meals, eating a variety of nutrients, focusing on how you eat, prioritizing sleep and movement, managing stress, and so much more. Because everyBODY is unique, your individual needs may vary depending on your wellness history, goals, and so much more.

 It can feel challenging and overwhelming to know what is right for you, your body, and your lifestyle. If you’ve ever wondered what your exact nutritional needs and what it would look like to individualize your wellness plan, learn more about working with Registered Dietitian, Chelsea Rice, HERE. Unlike a one-size-fits-all health plan, Chelsea works individually with you to provide personalized wellness and nutrition support for your own body, health goals, and lifestyle. She currently offers 1:1 coaching, women’s group coaching, meal planning, and specialized lab testing. Learn more and connect with Chelsea HERE. 

Resources

Blood sugar and insulin at work. Blood Sugar and Insulin at Work | ADA. (n.d.). Retrieved February 6, 2023, from https://diabetes.org/tools-support/diabetes-prevention/high-blood-sugar

Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need? Centers for Disease Control and Prevention. Retrieved February 6, 2023, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Insulin resistance. Insulin Resistance | ADA. (n.d.). Retrieved February 6, 2023, from https://diabetes.org/healthy-living/medication-treatments/insulin-resistance

Staff, H. H. P. (2022, January 19). How much protein do you need every day? Harvard Health. Retrieved February 6, 2023, from https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

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Webb, D. (2013, September). Phytochemicals’ Role in Good Health. Today’s Dietitian, 15(9), 70–70.

Wong, H., Singh, J., Go, R. M., Ahluwalia, N., & Guerrero-Go, M. A. (2019). The effects of mental stress on non-insulin-dependent diabetes: Determining the relationship between catecholamine and adrenergic signals from stress, anxiety, and depression on the physiological changes in the pancreatic hormone secretion. Cureus. https://doi.org/10.7759/cureus.5474