Blood sugar made simple

How to find balance

We all know that too much sugar isn’t great for our health, but why exactly? And how much is too much? I’m going to explain why keeping your blood sugar levels steady is crucial and share some practical tips to avoid those sudden blood sugar spikes that can sabotage your:

  • Weight management - ever felt hangry?

  • Energy levels - you know that afternoon slump?

  • Hormones - those mood swings and/or heavy periods

What do we mean by “sugar”?

Different types of sugar affect our bodies in different ways. Sugar is a carbohydrate found naturally in foods like fruits, grains, and vegetables. It exists in many forms, such as fructose (in fruits) and lactose (in milk). Our bodies are designed to break down these sugars and carbohydrates into glucose, which is the primary energy source for our cells. Glucose is the 'sugar' we refer to when we talk about 'blood sugar.'

Sugar is absorbed into our bloodstream at different rates, and this depends on how processed the sugars are and if they are combined with other nutrients such as fat, fibre and protein. Eating a teaspoon of sugar is very different from eating sugar in a whole apple (with fibre), or sugar in whole wheat pasta and bolognaise (with protein).

Free sugar

The most rapidly absorbed sugar in our blood is called 'free sugar.' Free sugars are those that have been refined and processed, separating them from other components like fiber in fruits or protein and fat in milk. The presence of fibre, fat, and protein slows sugar absorption because our bodies take longer to process these nutrients. Free sugar, however, quickly raises our blood sugar levels and can cause the most damage.

Unfortunately the food industry has capitalized on the natural human craving for sugar. Many products have added sugars to enhance taste, texture, and addictiveness, making us crave and buy more. This overconsumption of sugar has significant consequences, as evidenced by the modern rise in Type 2 diabetes and obesity. According to the NHS, adults should consume no more than 30g of "free sugars" per day, roughly equivalent to 6 teaspoons. Once you start reading labels and tracking your daily intake, you will be surprised at just how easily you reach this limit.

 Why blood sugar balance is key

Maintaining steady blood sugar levels is key to achieving optimal energy, hormonal balance, mood, and weight. When your blood sugar is too high, your body releases the hormone insulin to store the excess sugar as glycogen (which is stored in our liver and muscles for a quick energy burst) or fat (for long-term storage once our glycogen stores are full). The graph below illustrates the optimum range for blood sugar and what happens with the highs and lows. A spike in blood sugar will often lead to a subsequent dip, or crash, causing blood sugar levels to drop dangerously low. It is this point at which we may feel hangry or tired. Our bodies then release the stress hormone cortisol to raise blood sugar levels quickly, ensuring our brains have the energy they need. This increase in cortisol can contribute to weight gain, particularly around the middle.

Likewise, if we experience stress, cortisol rises to quickly release the sugar our bodies need for our 'fight or flight’ response. In pre-modern times, this was very important because fighting a wild animal or running away from one takes a lot of physical energy. Unfortunately, sitting at our desk writing an angry email does not use up the same amount of energy, so our blood sugar levels remain high, meaning our body is forced then to store the excess quickly again. And as mentioned before, once the stores of quick energy are full, the longer term fat storage kicks in.

Recognising the blood sugar rollercoaster

Many of us experience a blood sugar 'rollercoaster' without realising it. I used to think needing a pick-me-up coffee or something sweet was normal. Our bodies prioritise storing any excess sugar quickly because high blood sugar levels can damage tissues. This is why people with untreated diabetes risked severe complications like amputations or blindness. Managing your sugar levels is vital for overall health and can be achieved through diet, lifestyle, exercise, and medical treatment if necessary.

Five simple tips to manage sugar

Craving sugary foods is natural—it's part of our survival mechanism. But constant exposure to highly processed, high-sugar foods isn't. The food industry exploits our natural cravings, and powerful advertising convinces us that sweet treats are rewards we deserve. This is particularly true for children’s foods, programming their tastes from a very early age.

I am the first to admit life without sweetness would be dull, but I am also on a mission to show you how natural sweetness in foods can be enjoyable without sacrificing your health. Here are five strategies to help you manage your sugar intake:

1. Read the label

Most of us rely on packaged foods, but they often contain hidden sugars, even in items we don't consider sweet, like baked beans and salad dressings. Learning to read labels helps you avoid consuming more sugar than you realise. Look for foods with 5g or less of total sugars per 100g. This is generally a safe level to eat without spiking blood sugar.

Another tip is to check the carbohydrate-to-protein ratio. Research has shown that foods with a 4:1 ratio of carbs to protein are less likely to cause blood sugar spikes. For instance, if a package lists 40g of carbs and 10g of protein, it’s a better option. Remember when carbs, fats and protein are eaten together, it takes your body longer to break it all down.

Reading labels will help you understand how many "healthy" foods really are high in sugar. For example, a popular brand of organic fruit yogurt for kids contains 9.7g of sugar per 100g. That’s almost half the recommended amount of sugar per day in just one tony pot! Opting for plain full-fat yogurt with fresh berries and a teaspoon of honey or maple syrup is a healthier (and cheaper) alternative.

Beware of 'low sugar' or 'no added sugar' claims - these often contain artificial sweeteners, which are known to negatively affect our health and blood sugar levels.

2. Reset your sweet tooth

The food industry has exploited our natural craving for sweetness to drive sales, fully aware of how addictive sugar can be.

Adjusting your sweet tooth takes time but is worthwhile. Be kind to yourself and make dietary changes at your own pace. Some people gradually reduce sugar, while others find a quick, thorough change more effective.

Cutting out added sugar can be challenging, especially if you're used to it. Retraining your thinking from “treating” yourself may take a while, sugar is addictive after all. Although there are no definitive studies on how long it takes to retrain your taste buds, many people notice a difference in 3 to 4 weeks. So start today and keep going. Soon, your usual 'treats' might taste overly sweet and you will feel better for it.

3. Smart Sugar Swaps 

Instead of focusing on the glycemic index or load, which can be confusing, here are some straightforward swaps to lower your sugar intake without feeling deprived:

  • Milk chocolate, sweets > 70% dark chocolate

  • White bread > wholemeal bread (sourdough is best)

  • White pasta > whole grain pasta

  • White rice > brown rice or basmati rice

  • Fruit juice > flavored water with mint, fruit, ginger

  • Dried fruit > fresh fruit

  • High sugar fruits (e.g., mango, ripe banana) > low sugar fruits (e.g., berries)

  • Fruit yogurt pot > Greek yogurt with 1 tsp honey, fresh berries

  • Breakfast cereal > low sugar granola, porridge with berries and maple syrup

4. Get moving

Exercise lowers blood sugar because your body uses glucose to fuel your muscles. The blood sugar-balancing effect can last up to 72 hours post-exercise, proving how beneficial even a small bit of movement is for your health.

If you love exercising, that's fantastic! But if not, a recent study showed that a short, 10-minute walk after eating could lower blood sugar by 22%. This simple fact might inspire you to move more, as even a little exercise can significantly impact.

The best exercise is the one you enjoy the most. Find an activity that brings a smile to your face, and you're more likely to stick with it. Whether it's a walk-and-talk with a friend, a kitchen disco while cooking (my favourite), a group exercise class, or walking your dog. Every bit counts!

5. Manage Stress

Managing stress is essential for your many aspects of your health, and this includes blood sugar levels. Low blood sugar triggers stress hormones, and chronic stress can wreak havoc on blood sugar balance.

You may not be surprised to read that eating high sugar fruit like grapes may cause blood sugar spikes, but how about a stressful phone call? One client wore a continuous glucose monitor and found that her blood sugar spiked during a stressful phone call to her bank. Whilst she could feel her stress levels rising on the call, she didn’t realise that glucose was also rising to give her the energy she needed for her ‘fight or flight’ response, preparing her for action.

Managing your stress is very individual. Whether you prefer knitting or kickboxing, find what works best for you. The key is to be kind to yourself, even when things don't go as planned. While we can't control everything that happens to us, we can control how we respond and treat ourselves.

Key Takeaways

I could write much more about blood sugar, but I like to keep things simple, accessible and actionable. Try the tips above and keep track of how you feel. Hopefully, you’ll start to feel an improvement in your overall energy and health once your blood sugar is balanced. 

Underlying health conditions? Please talk to your doctor or health practitioner before making changes to your diet or exercise.

If you’re struggling to get your sweet tooth or stress under control, please get in touch so I can help pinpoint which areas would benefit you most from a personalised consultation.

Abi Bacon

Southampton based Squarespace developer

https://www.abibacon.com/
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Why what you eat matters