What does keeping blood sugar stable really mean?
It is highly likely that you’ve heard the phrase "balance your blood sugar". It is talked about on websites and social media a lot these days. And there is good reason for it. But what does it actually mean?
When we consume carbohydrates, which includes bread, pasta, potatoes, sugar (sucrose), and fruit (fructose), it affects our blood sugar (or blood glucose) levels in the body, which means the amount of sugar molecules circulating in the bloodstream. Carbohydrates are our body's main source of fuel, especially for our brain and muscles, and our body is constantly working to keep blood sugar levels within a narrow range. When we eat, blood sugar rises, and insulin is released by the pancreas. Insulin helps to move the sugar out of the bloodstream and into our cells so that it can either be used for energy or stored for later use. When we have a dip in our blood sugar levels, we have other hormones that step in to bring those levels back up and stabilise. Ideally this amazing system in the body works away gently in the background, without big sugar spikes that are followed by steep crashes, think that afternoon slump felt after a meal.
What Does "Unstable" Actually Feel Like?
Most of us have lived with and experience the effects of blood sugar swings without ever connecting the dots.
Some common symptoms are:
Feeling like you need caffeine or sugar to get through the day
A big energy crash a couple of hours after eating, especially after a carb-heavy meal
Intense cravings for sweets or refined carbs, especially mid-afternoon
Feeling irritable or "hangry" if a meal is delayed, sometimes accompanied by feeling shaky and / or lightheaded
Brain fog or trouble concentrating
Waking in the night feeling wired or anxious
There are multiple reasons why people can experience the above symptoms, however, blood sugar swings and crashes often play a large part. Fortunately, through changing and adapting our daily habits and intake of food and liquids, we can influence this and stabilise our blood sugars.
But why does stability matter so much?
When we have constant blood sugar spikes and crashes throughout the day, we put extra strain on our bodies and hormones, having lasting effects on multiple systems in the body. Blood sugar regulation is one of those foundational pieces of our health that influences so much.
Steady blood sugar supports:
Consistent energy throughout the day
Mood and focus
Hormonal balance, including of the stress hormone cortisol
Healthy appetite regulation, meaning fewer cravings
What Helps Support Stable Blood Sugar
The good news is there are some basics we can put into practise that don’t require anything extreme.
Pairing carbohydrates with protein, fat, and fibre: e.g. a piece of fruit with a handful of nuts or some yogurt. Protein, healthy fats, and especially fibre help to slow digestion of glucose and slow down the rise in blood sugar.
Build meals around whole foods like vegetables, especially greens, legumes, whole grains, nuts and seeds. Include quality plant-based proteins to aid slower digestion; these digest slower than refined, processed foods, which tend to rush into the bloodstream, causing the blood sugar spikes.
Make breakfast count: including protein with the first meal of the day often sets us up to succeed with balanced hormones for the day rather than having a purely sugary or starchy breakfast that is going to spike our blood sugars and dysregulate our hormones. This is especially important if you like your coffee in the morning, as the caffeine in coffee can spike our cortisol levels, which are typically already higher in the mornings.
Don't skip meals as a default: it can be common for many people to experience a crash in blood sugar if they leave long gaps between eating, which is something I have frequently experienced myself when I’m rushing around. This is usually followed by cravings and often can lead to overeating.
Move after meals! This is a favourite of mine and I feel great when I move after I’ve eaten. Even a gentle walk after eating can help our muscles to use up some of that glucose, which helps to stabilise blood sugar.
Prioritise sleep and stress management: this is such an important part of healthy hormones and blood sugar management that often gets overlooked. Poor quality sleep and ongoing, chronic stress both raise cortisol levels in the body, which can in turn raise blood sugar and cause more urgent cravings throughout the day. In fact, you can eat a healthy and balanced diet but if your sleep and stress and dysregulated, you can still feel the effects of hormone imbalance.
It's a journey
My goal is to give you the tools to take charge of your health and learn how to eat in a way that keeps your blood sugar levels stable. However, I want to emphasise that stable blood sugar isn't about eating "perfectly," or cutting out carbs entirely. Carbs are not the enemy and our bodies and brains need them. So let’s enjoy carbs without restrictions and with the knowledge to keep stable.
Enjoy that slice of cake at a celebration! This alone won’t derail your health but what matters most is your overall daily pattern of how you nourish your body through whole foods and lifestyle.
If you're experiencing any or all of the common symptoms frequently, and / or have a family history of diabetes, it could be worth first speaking to your doctor to get a proper test done checking your levels. Nutrition and lifestyle support can be a powerful complement to medical care, especially for conditions such as PCOS, pre-diabetes, diabetes and insulin resistance. I can work alongside your doctor, and if you take medications for blood sugar, any dietary changes would be coordinated with your healthcare provider.
Our bodies are already designed with amazing internal mechanisms to keep blood sugar stable. We can help our body to do this by nourishing ourselves with balanced meals full of whole foods without the dramatic ups and downs of spikes and crashes. Small and consistent choices throughout the day, like pairing foods thoughtfully, being mindful of what we’re snacking, moving after meals and having good sleep routines all add up to help us thrive and feel good. If you're curious about what this could look like for you and your life, please get in touch and we can work this out together.
This article is for general educational purposes and isn't a substitute for individualised medical or nutritional advice. Please consult your healthcare provider about any health concerns or before making changes to your diet or medications.