Blood Sugar Stability: Why It Matters for Everyone

Maintaining stable blood sugar isn't just a concern for diabetics – it's crucial for everybody’s health and well-being. When your blood sugar swings between highs and lows throughout the day, it can trigger a cascade of health issues, including mood swings, energy crashes, cravings, feeling “hangry”, and difficulty concentrating. And over time, a pattern of unstable blood sugar levels can lead to more serious problems such as insulin resistance that may develop into type 2 diabetes. It also contributes to weight gain, a less healthy immune system and the development of cardiovascular disease, cancer, and Alzheimer’s disease.

The good news is that through mindful food choices and regular physical activity, we have significant control over our blood sugar levels, allowing us to take charge of this crucial aspect of our health.

Blood sugar levels are primarily affected by what we eat, and in particular by our consumption of carbohydrates, which are converted into blood sugar, also known as blood glucose. The impact on our blood glucose is determined by the type and amount of carbohydrate consumed, as well as other nutrients consumed along with it. Simple carbs (like sodas, white bread, and sweets) digest quickly, causing rapid blood glucose spikes.

Complex carbs (including vegetables, whole grains, and fruits) are digested slowly, leading to a more gradual glucose release. Eating protein and fat along with carbohydrates slows the breakdown of carbohydrates to help maintain steady glucose levels.

Here are some additional tips for keeping your blood glucose levels stable:

·      Prioritize protein for breakfast: Breaking your “fast” with a protein and fiber-rich meal rather than pancakes or pastries provides steady and sustained energy to start your day and will positively influence your eating pattern for the rest of the day. 

·      Start each meal with protein and fiber: Eating fiber-rich vegetables and protein first will slow the absorption of sugars from bread, pasta, or sweets that you eat afterward and may help you eat less, as they are more satiating. 

·      Enjoy an ACV mocktail before eating: The acetic acid in apple cider vinegar (ACV) slows down the breakdown of carbohydrates and can help your cells absorb more glucose, which can reduce a rise in blood sugar levels by up to 20% when ingested before eating. Mix 1 tablespoon ACV into a glass of water before a carb-heavy meal.

·      Walk after meals: Regular exercise improves your body’s sensitivity to insulin, the hormone that regulates blood sugar levels, and moving your body after eating is particularly effective in helping your cells absorb glucose from the bloodstream. Taking a 20 minute walk after you eat, dancing, or doing vigorous household chores can help reduce blood sugar spikes after eating.

By paying attention to blood sugar stability now, you are supporting your health and energy today as well as investing in your long-term wellness. Think of it as preventive maintenance for your body's energy management system.