How Blood Sugar Impacts How You Feel and 4 ways to Stabilize it

Sinead Adedipe
How Blood Sugar Impacts How You Feel and 4 ways to Stabilize it

Do you ever experience that mid afternoon crash where energy levels are low, focusing is difficult, and your cravings are at an all time high? This could be a sign that you are experiencing the highs and lows of the blood sugar roller coaster. Tune in to learn the ins and outs of blood sugar regulation and how you can create more balanced levels!

What is Blood Sugar?

Blood sugar, aka blood glucose, is the sugar that circulates in the blood and provides fuel to our cells. The foods that we eat break down to obtain glucose. After this is complete, it is transferred into the bloodstream where it is delivered to our cells to provide energy. Glucose that isn't used as energy by the cells is either stored as glycogen (for later use) or as fat. Blood sugar is absolutely vital to human health and must be kept balanced or else serious health concerns can arise. Modern times have given rise to a drastic increase in chronic diseases such as diabetes, cardiovascular disease, cancer, and kidney disease. While there are many dietary, genetic, and lifestyle factors that play a role in the development of any disease, there is a major component related to poor blood sugar control in each of these. 

What Do Carbohydrates Have To Do With It?

Carbohydrates, from the food we eat, is essential for providing the body with the glucose that it needs to function. When you consume carbohydrates, they are digested and broken down into glucose, which then enters into the bloodstream to be used by cells – especially muscle cells and brain cells – for energy. Carbohydrates often get a bad wrap from diet culture, but they are essential to survive. The problem is carbohydrates themselves, but the sources of carbohydrates prevalent in the Standard American diet such as highly processed flours, sugars and high fructose corn syrup. 

When speaking about carbohydrates, there are those high in fiber and those that are low or even void in fiber. High fiber carbohydrates, also known as complex carbohydrates, include fruits, vegetables, whole grains and legumes. These carbohydrates will raise blood sugar, but since they come naturally packaged with fiber, which slows down their digestion, the release of glucose into the bloodstream will be slow and steady.

Low or no fiber carbohydrates, also known as simple carbohydrates, consist of all forms of sugar including soda and fruit juices and processed flour products such as bread, cookies, crackers, and pasta to name a few. These carbohydrates have been heavily processed or refined, often removing many of the beneficial nutrients and fiber. When you consume these simple carbohydrates they are quickly broken down into glucose and rapidly enter into the bloodstream, causing blood sugar and insulin spike. Excessive consumption of these refined and processed foods is a major contributing factor to poor blood sugar control, nutritional deficiencies, obesity, and an array of degenerative health problems. 

The Blood Sugar Roller Coaster

Spikes

Blood sugar spikes, also known as hyperglycemia, occur when the amount of glucose in your bloodstream is greater than the level at which your body would like to maintain it. These episodes of high blood sugar produce harmful free radicals which promote inflammation and damage cells. 

Drops

Blood sugar drops, also known as hypoglycemia, occur when the amount of glucose in your bloodstream is too low compared to the level your body would like to maintain it. During these episodes of low blood sugar, your body, including your brain, does not have the energy it needs from glucose to properly function.

Signs & Symptoms You May Be Experiencing Imbalanced Blood Sugar Levels

You may be experiencing imbalanced blood sugar levels if you frequently notice any of the following signs and symptoms:

  • Shaky hands
  • Increased heart rate
  • Brain fog
  • Confusion
  • Dizziness
  • Irritability
  • Anxiousness
  • Clammy hands
  • Chills

How to Help Balance Your Blood Sugar Levels

Get enough protein with each meal!

  • Protein is an important part of a balanced meal! Just like fiber and healthy fats, proteins slow down the rate that carbohydrates are absorbed into the bloodstream. Because of this, protein also helps you to feel full so you're less likely to over indulge at meal times!
  • Aim to get 1-2 palm-sized portions of lean protein like wild caught seafood, pasture-raised poultry, grass-fed beef, beans, and legumes.
  • Include healthy fats
  • Healthy fats take longer to digest than carbohydrates. In addition, when they are combined with carbohydrates, they further slow the rate of absorption of those carbohydrates into the bloodstream and make you feel full and satiated similar to protein. 
  • Aim to consume 1 thumb sized portion of health fats such as nuts, seeds, avocados, or cooking with 1 Tbsp coconut oil or olive oil to help balance your meal. 
  • Focus on high fiber carbohydrates

Wait... There's More!

  • Vegetables, fruits, nuts, seeds, and legumes are all rich sources of fiber. Fiber also slows the rate of the absorption of glucose into the bloodstream and can help keep blood sugar balanced all while promoting gut health and supporting healthy cholesterol levels. 
  • Aim to get 25-35 grams of fiber per day. Adding vegetables and nuts, seeds, fruits, as part of a meal or snack, should get you plenty of fiber!
  • Sleep
  • Sleep is so important! Getting a quality night sleep sets your hormones on the right track, including those involved in regulated blood sugar. When you don’t get enough sleep, you may be more likely to reach for heavily processed, high sugar foods throwing your blood sugar out of whack.
  • Aim to get 8 hours of sleep each night. Start by creating a consistent bedtime routine!
  • Reduce stress. 
  • Uncontrolled stress can trigger the release of a cascade of hormones that can lead to sugar cravings. These sugar cravings can of course contribute to elevated blood sugar levels.
  • Consider meditation, yoga, or deep breathing to help manage stress. 

Time To Balance Your Blood Sugar!

If you suspect that imbalanced blood sugar levels may be playing a role in your energy levels, sleep, cravings, or mood visit the Vessel health app to chat with our Vessel Nutritionists to get you on the right track today!