Sugar, Sugar, Sugar

June 13, 2024

Blood sugar control is vital for maintaining overall health and well-being. Blood sugar, also known as blood glucose, refers to the level of glucose circulating in your bloodstream at any given time. Glucose serves as the primary source of energy for our cells, and it is obtained through the consumption of carbohydrates in our diet. Additionally, our bodies have the capability to produce glucose in the liver through a process called gluconeogenesis.

Maintaining stable blood sugar levels is crucial for several reasons. Consuming the appropriate balance of protein, fat, and fiber in our diet can help regulate blood sugar levels. Insulin, a hormone produced in the body, plays a significant role in regulating blood glucose levels. Elevated blood glucose levels can lead to spikes in cortisol and insulin, which not only make you feel unwell but can also have detrimental effects on your overall health.

Consistently elevated blood sugar levels can increase the risk of developing type 2 diabetes and contribute to overall inflammation in the body. This heightened inflammation can, in turn, lead to various health complications, including cardiovascular disease, kidney disease, vision problems, and obesity. Managing blood sugar levels effectively is essential in mitigating these risks and maintaining optimal health and well-being.

Maintaining control over blood sugar levels is crucial for overall health and well-being. Here are some strategies to help keep blood sugars stable:

  1. Balanced Meals: Opt for meals that include a combination of carbohydrates, fiber, protein, and healthy fats. This combination slows down the absorption of glucose into the bloodstream. Start your meals with protein and vegetables to promote satiety and stable blood sugar levels.
  2. Healthy Breakfast Choices: Avoid typical Western-style breakfast foods like pancakes, cereals, and pastries, as these can cause rapid spikes in blood sugar levels. Instead, focus on protein-centered breakfast options to provide sustained energy throughout the morning.
  3. Foods to Regulate Blood Sugars: Incorporate high-fiber foods, resistant starches, and foods rich in magnesium and chromium into your diet. Additionally, cinnamon, organic teas, and apple cider vinegar have been shown to help regulate blood sugar levels.
  4. Monitor Sugar Intake: Aim to limit your daily sugar intake to 15-25 grams, and be mindful of hidden sugars in condiments, salad dressings, processed foods, electrolyte drinks, and protein bars.
  5. Recognize Signs of Elevated Blood Glucose: Be aware of symptoms that may indicate elevated blood sugar levels, such as increased thirst, frequent urination, unexplained weight loss, fatigue, slow wound healing, or changes in vision. If you experience these symptoms, consult with a healthcare professional for proper evaluation and management.

By incorporating these strategies into your lifestyle, you can promote stable blood sugar levels and reduce the risk of associated health complications. Need help with controlling your blood sugar or interested in wearing a continuous glucose monitor to get real time data? Come see one of our providers at Spruce MD to get started!

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Cynthia Boswell

Cynthia Boswell is a board certified adult Nurse Practitioner with expertise in hormone, thyroid, geriatric, and chronic disease management. Cynthia’s fellowship in functional medicine is through the Academy of Anti-Aging Medicine.

Registered Dietician

Integrative and Functional Medicine Providers