Enrich's Guide to Eating for Balanced Blood Sugar

This month at Enrich, we are delving into the topic of blood sugar. For years, misinformation has been spread about this topic, both in the media and through word of mouth. Contrary to what you might have been told, a spike in blood sugar doesn’t automatically mean there is something wrong. However, sharp sugar spikes, both high and low, that result in fatigue, brain fog and anxiety can be a small cause for concern. This article is going to help you learn about rises and falls in blood sugar, what foods can trigger both and other external factors that can help keep blood sugar levels balanced.

What causes blood sugar levels to rise?

To understand why blood sugar levels, rise and the complications that come with, we must go back to basics. When we consume carbohydrates, our body digests it by breaking it down into glucose molecules (sugar). When these molecules enter the bloodstream, this causes our blood sugar levels to rise. In response to this, our bodies release a hormone called insulin which helps cells to absorb glucose and use it for energy. Naturally, once the glucose is absorbed, blood sugar levels decrease.

Conversely, when you consume a diet that is high in sugar, this is where health implications can occur, such as insulin resistance and Diabetes. Insulin resistance is the term used when the body cannot use its insulin efficiently. Insulin resistance and Type 1 and 2 Diabetes are closely related but they are not the same. Type 1 occurs when the pancreas cannot produce enough insulin to absorb the glucose in the body whilst Type 2 is when the body doesn’t respond to the glucose that is being produced by the pancreas. Both types result in glucose (sugar) not being absorbed from the blood and this results in high spikes in blood sugar levels. Consistent elevated blood sugar levels can cause health complications in the long term, including cardiovascular disease, nerve damage or vision problems.

What are the best things to eat for stable blood sugar levels?

The best way to maintain control of blood sugar levels is to eat a well-balanced diet. Diets including plenty of fruits and vegetables, pulses, nuts/seed, foods high in fibre and oily fish are recommended. Carbohydrates are an important group to keep an eye on when monitoring blood sugar levels as different carbohydrates are digested and absorbed at varying rates. There are two types  of carbohydrates we can look at: simple and complex.

Simple carbohydrates are easily broken down into glucose and are delivered to the blood quickly. Whereas the body find complex carbohydrates more difficult to breakdown and there is a slower release of glucose into the bloodstream. The rate at which this happens is measured by the glycaemic index (GI), which can tell us how quickly a type of carbohydrate can raise blood sugar levels. A food with a high GI (more than 70) will raise levels quickly while foods with a lower GI (less than 55) are more difficult to break down. Eating mainly low GI carbohydrates, which include most fruits and vegetables, unsweetened milk, nuts, pulses, some wholegrain cereals and bread, can help to maintain a steady release of glucose to our cells and achieve optimum insulin sensitivity.

Another way to keep blood sugar levels steady is to combine carbohydrates with protein and fat. These foods take longer for the body to break down, meaning they can then help to slow down the absorption of carbohydrates. A balanced meal should include a source of lean protein and healthy fats, as well as carbohydrate. This can also be helpful when it comes to snacking – for example, pairing some nuts with an apple creates a more balanced snack than simply a piece of fruit alone.

*Two eating tips to help keep blood sugar levels balanced*

Eat regularly

Not eating for long periods of time during the day or skipping meals causes your blood sugar levels to drop. Allowing blood sugar levels to drop too much can lead to light-headedness and weakness, as well as increased hunger which can increase the likelihood of overeating on sugary foods as our body tries to rapidly restore blood sugar levels.

Portion size

Portion sizes of the carbs you are consuming is important, it can have more of an effect on blood sugar levels than their GI. For example, watermelon has a higher GI than wholegrain pasta, but if you ate a similar amount of both foods, the pasta would raise blood glucose levels more after eating. This is because pasta contains more carbohydrates than watermelon in the same amount of food. Also, if you are struggling to know how to portion your plate, we recommend ½plate salad/vegetables, ¼ plate carbohydrates and ¼ lean protein source. If you reduce your carb portion sizes and keep them to less than or equal to a quarter of your plate, it'll help you reduce your blood sugar levels. Filling up your stomach with green vegetables, lean protein and healthy fats will keep you fuller for longer. 

What else can help in balancing blood sugar?

Physical exercise makes the body more sensitive to insulin, which can help absorb glucose more effectively. It can also lower our glucose levels, as the body will have increased energy needs to complete a workout. Choosing drinks without added sugar and sticking to plain water, tea, coffee or milk are our hydration options. Practicing mindfulness, in whatever way works for you, has been found to balance blood sugar levels.