Blood Sugar Balance for More Energy, Healthy Weight and Stable Mood!

Sounds good? So how do I have some of this in my life I hear you ask! Well, in a nut shell, the key to having bags of energy, healthy weight and stable mood is to keep your blood sugar balanced. In addition to increased energy, fewer cravings and less anxiety, keeping your blood sugar stable also reduces the risk of serious conditions such as type 2 diabetes and heart disease.

What exactly is blood sugar balance?

The term blood sugar refers to the amount of glucose in your blood.

Dietary carbohydrates such as bread, pasta, fruit and vegetables, get broken down into glucose, which is used for fuel by the body and brain. As blood sugar rises, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy and storage, thus lowering blood sugar levels.

The level of glucose in the blood is carefully controlled by hormones in order to minimise sharp rises and falls, but what we eat and when we eat also impacts this fluctuation.

The negative impact of the blood sugar rollercoaster on energy levels and mood.

If blood sugar rises too rapidly, the body releases excess insulin. This causes the blood sugar to drop again, making us feel tired, grumpy and hungry. This is sometimes referred to as the blood sugar rollercoaster because once your blood sugar gets too low you may find yourself craving sweet things for an energy fix. Before you know it your energy is yo-yoing out of control, making you feel exhausted, unable to concentrate and reaching for unhealthy snacks.

Blood sugar and weight management

If your diet is continually high in refined carbohydrates, your pancreas has to work hard to produce enough insulin. In the long term the pancreas can become exhausted and will stop producing enough insulin, leading to a condition called insulin resistance.

Insulin resistance can lead to permanently high blood sugar levels and more insulin being released. The excess insulin triggers the body to convert surplus glucose into fat, leading to weight gain, particularly around the abdomen.

How to balance your blood sugar for bags of energy, healthy weight and stable mood:

The Dos

• Eat 3 balanced meals combining high quality protein, lots of vegetables and salad, a portion of complex carbohydrates and good essential fats. This helps to provide a sustained energy release and keeps you fuller for longer.
• Eat complex carbohydrates such as brown rice, oats, rye bread, beans and lentils. These foods will take longer for the body to break down, and the fibre within them slows the release of sugar, providing a slow, sustained release of energy.
• Eat breakfast as blood sugar levels fall during the night. Aim for a savoury breakfast or add nuts and seeds to porridge to minimise the sugar spike.
• Eat plenty of fibre such as legumes, beans, flax seeds, chia seeds, oats, hemp seeds and nuts. Fibre will help promote satiety, slow digestion and help you crave less sugar.
• Choose low glycaemic foods which release glucose at a slower rate because they take longer to break down in the intestine. Examples include sweet potatoes, green apples, berries, beans and oats.
• Drink water. Aim for two litres a day. For variety flavour your water with slices or lemon or ginger and drink herbal teas.
• Exercise improves insulin sensitivity, balances blood sugar levels and helps your body burn fat. It is also a great way to reduce stress and tension. Aim for 30-60 minutes, three times per week.

The Limit or Avoid

• Refined carbohydrates and sugars such as white rice, white bread and white pasta. These are quickly broken down, providing a fast release of glucose into the blood with the potential for a drop of energy to follow.
• Stimulants such as coffee, tea and fizzy drinks. Caffeine can cause a rapid rise and fall in blood sugar. Try herbal teas, dandelion, chicory or mushroom coffee.
• Alcohol. Keep to a minimum as it disrupts blood sugar levels and can contribute to high cholesterol and weight gain.
• Skipping meals can cause a big drop in blood sugar levels, which can lead to food cravings.
• Artificial sweeteners. They don’t contain glucose but it has been argued that they may still affect your blood sugar levels and lead to weight gain.
• Mental and emotional stressors. Long term stress may result in adrenal fatigue which effects blood sugar levels.