Your blood glucose level is the amount of glucose (simple sugar) circulating in your blood stream. It is produced from carbohydrates in food (think potatoes, pasta and rice, sweets and baked goods) which are broken down into glucose and then absorbed in the intestine through the action of the hormone insulin. Blood glucose usually peaks at about 30 minutes after eating. Although blood glucose always rises after eating, as this is the way the body processes food into energy, it is important to keep it relatively stable to maintain overall metabolic health, prevent the onset of chronic disease and sustain physical and mental energy levels.
Eating foods high in simple sugars and starches (sweets, baked goods, white rice, bread, pasta and potatoes) causes a rapid and elevated peak followed by a relatively low blood sugar which can cause fatigue, irritability and excessive hunger. Frequent glucose spikes, causing dysregulated blood glucose can lead to inflammation, an inability of the body to use stored fat for fuel and other chronic diseases. Lack of sleep and high stress (cortisol) can also be a factor elevating blood glucose.
How can I tell if my blood sugar is dysregulated?
Signs associated with blood sugar dysregulation are fatigue, especially after eating, irritability, headaches, that 3.00 pm slump, and cravings for sugary treats – if these symptoms persist it is important to get checked out by your Dr.
How can I test my blood glucose levels?
Everyone responds to foods differently so you can test how you respond to foods by wearing a CGM (continuous blood glucose monitor), which continuously measures the glucose levels in your interstitial fluid (a thin layer of fluid surrounding your body’s cells). The CGM sensor is usually worn on the back of your arm for 2 weeks at a time. The sensor transmits real time data about your blood glucose levels to an app on your phone and shows how your glucose levels respond to things like food, exercise and sleep.
Your Dr can test your overall blood sugar management by doing either a fasting blood glucose or HbA1c test.
- Fasting blood glucose tends to be prone to inaccuracies, only presenting a snapshot in time.
- The HbA1c test gives a more comprehensive longer term picture of blood glucose management by measuring average blood glucose over 2-3 months. A normal HbA1c level for a person without diabetes is below 42 mmol/mol.
What can I do to help balance my blood sugar?
- Keep sugary foods such as cakes, biscuits, sweets and pudding to a minimum.
- Try and swap refined carbohydrates such as white rice, pasta and bread to wholegrain options.
- Put clothes on your carbs – by eating healthy fat, protein and fibre with carbohydrates you will slow down the absorption into your blood stream reducing the glucose spike.
- Have a savoury breakfast and avoid high carbohydrate breakfast cereals – a glucose spike in the morning can set off a glucose roller-coaster leading to cravings for sugary high carbohydrate foods later in the day and consequent sugar crashes.
- Try not to eat to late in the evening as the body’s natural circadian rhythm reduces your insulin sensitivity later in the day, making it harder for the body to clear glucose from the blood.
- Go for a walk after eating as this enables your muscles to use the glucose for energy.
- Practice meditation and yoga this reduces stress related cortisol levels (which will increase blood glucose)
- Aim to get 7-9 hours sleep per night. Lack of sleep increases hunger hormones and stress increasing calorie consumption and blood glucose, it also often leads to cravings for sugary, high carbohydrate foods again raising blood glucose.
- Ensure you have adequate protein at meal times – this helps to keep you fuller for longer and reduces the cravings for sweet treats.
