When you think about blood sugar, what comes to mind? Maybe you think about blood sugar crashes, when your blood sugar tanks and you get “hangry.” Or on the other end of the spectrum, you might think about high blood sugar, prediabetes and Type 2 Diabetes. Blood sugar is meant to be regulated within a certain range for good health. When it drops too low, cells don’t get enough glucose to function properly. When it is chronically high, elevated blood sugar and insulin levels lead to negative downstream effects. There are some common symptoms associated with each of these.
Symptoms of low blood sugar
Low blood sugar, or hypoglycemia, happens when blood glucose levels fall below the normal range. Common symptoms include:
- Shakiness and trembling
- Sweating
- Hunger
- Irritability
- Confusion and difficulty concentrating
- Dizziness or lightheadedness
- Blurred vision
- Weakness or fatigue
What causes hypoglycemia? A sudden drop in blood sugar can be caused by several things. Oftentimes, it’s the result of insulin medication not being dosed properly. For those who aren’t taking insulin, it is most often the result of not eating regularly and eating simple carbohydrates without enough protein and fats. Excessive alcohol drinking can also cause blood sugar to drop.
Symptoms of high blood sugar
High blood sugar, or hyperglycemia, can lead to serious health problems if left unmanaged. Symptoms include:
- Increased thirst
- Frequent urination
- Fatigue
- Blurred vision
- Slow-healing sores
- Frequent infections
High blood sugar can be caused by several factors.
- Diet is the foundation of blood sugar regulation. Eating a diet high in simple carbohydrates, such as sugar and refined foods, and low in high fiber foods like vegetables, fruits, legumes and whole grains, leads to chronic spikes in blood sugar. In addition, chronic dehydration can lead to higher blood sugar levels.
- Chronic stress causes blood sugar to rise. One of the functions of cortisol, the stress hormone, is to raise blood sugar when it drops too low. Ongoing stress to the body raises cortisol, raising blood sugar. Emotional stress, mental stress and traumas have this effect. Physical stressors such as overexercising, illness, surgery, infections and toxins also have this effect. Some steroid medications also raise blood sugar.
- Regular exercise lowers blood sugar, while inactivity can increase it.
- The liver plays a key role in glucose storage and release. When the liver isn’t working optimally, blood sugar levels can stay elevated.
- Sleep plays a crucial role in regulating hormones involved in blood sugar control. Insufficient or poor-quality sleep can disrupt the balance of several key hormones, including insulin, cortisol, leptin, ghrelin, adiponectin and growth hormone. This can lead to impaired glucose metabolism.
- Hypothyroidism or hyperthyroidism can lead to high or low blood sugar and insulin.
High blood sugar and insulin resistance
When blood sugar rises due to any of the factors above, the pancreas releases insulin. Insulin’s job is to signal cells to uptake glucose to be used for energy. When blood sugar is continually high, the cells become insulin resistant. Cells in the body become less responsive to insulin’s signal. When cells resist insulin, the pancreas produces more insulin to compensate, which can lead to high insulin levels in the blood. This leads to fat storage and the early path to metabolic disease.
How food and nutrition affects blood sugar
There are three types of foods, called macronutrients, and each one affects blood sugar to a different degree. The degree to which a food raises blood sugar is called its glycemic index.
- Carbohydrates are foods that supply energy to the cells, breaking down into glucose. Vegetables, fruits, grains and legumes are primary sources of complex carbohydrates. These raise blood sugar moderately for a couple of hours after eating. When certain foods like grains are processed and refined into white foods and sugar, they lose fiber and are turned into simple carbohydrates. Simple carbohydrates have a high glycemic index and cause quick blood sugar spikes, then crashes.
- Proteins are foods that are used for muscle and tissue maintenance and repair. With a low glycemic index, protein causes a minimal rise in blood sugar and provides satiety for 3-4 hours after a meal.
- Fats are also building blocks of organs and cells, and another source of energy that the body uses when glucose is low. Fats do not raise blood sugar, but provide satiety for 4-5 hours after eating.
Other aspects of food that affect blood sugar levels
- Fiber in vegetables, fruits, legumes, nuts, seeds and whole grains slow down the release and absorption of glucose during digestion. Simple carbohydrates like sugar, white flour and white rice have been stripped of their fiber, causing a quick release of glucose.
- Acids such as vinegar and lemon juice slow down digestion, which slows down the rate at which blood sugar rises.
Meals for balanced blood sugar
To balance blood sugar and temper both a hypoglycemic (low blood sugar) or a hyperglycemic (high blood sugar) response, create meals that are balanced. Balanced meals should include complex carbohydrates, 25-40 grams of protein and moderate amounts of healthy fats. This combination creates an overall glycemic load that is moderate and allows sustained energy for 3-4 hours until the next meal.
If you tend toward symptoms of low blood sugar, it’s important to eat on a regular schedule. Eat a full balanced breakfast high in protein within an hour of waking. Eat a balanced meal or snack every 3-4 hours. If you wake during the night hungry, try having a small balanced snack before bedtime.
If your blood sugar is normal or trends high, periods of intermittent fasting can be a helpful tactic for regulating blood sugar. Having a fasting window of at least 12 hours is accessible to most people. Increasing the fasting window to 14 or 16 hours can increase the beneficial effects. However, intermittent fasting creates some stress for the body. If you’re already dealing with high levels of stress, intermittent fasting may not be a good choice, especially for women in perimenopause.
Certain spices and herbs also help lower blood sugar and increase insulin sensitivity.
- Cinnamon contains compounds that improve insulin sensitivity and help lower blood sugar levels.
- Turmeric can improve insulin sensitivity.
- Ginger helps reduce blood sugar levels and improve insulin sensitivity.
- Garlic helps lower blood sugar levels.
Supplements that help regulate blood sugar
Certain nutraceuticals have been shown to help lower blood sugar and increase insulin sensitivity. Ask our office for recommended brands, blends and dosages.
- Berberine is an alkaloid that helps lower blood sugar and improve insulin sensitivity.
- Chromium is an essential trace mineral that improves insulin sensitivity and helps lower blood sugar.
- Low magnesium levels are associated with insulin resistance. Supplementing with magnesium may improve insulin sensitivity.
- Alpha-Lipoic Acid (ALA) is an antioxidant that can help reduce blood sugar levels and improve insulin sensitivity.
- Resveratrol is a compound found in red wine and grapes that can help improve insulin sensitivity and lower blood sugar.
- Deficiency in vitamin D is linked to insulin resistance. Supplementing can improve blood sugar control.
- Improving gut health with probiotics can have beneficial effects on blood sugar levels and insulin sensitivity.
- Omega-3 Fatty Acids help reduce inflammation and improve insulin sensitivity.
- Gymnema Sylvestre is an herb that may help reduce sugar absorption in the intestine and improve insulin function.
Incorporating specific foods, spices, herbs, and supplements into your diet can play a significant role in regulating blood sugar levels. A balanced approach, combining these natural options with regular exercise, adequate sleep, and stress management, can help maintain healthy blood sugar levels and improve overall health.
At Radiance Functional Medicine, we believe that food is medicine. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Nutrition Consultation.
