Many people think blood sugar is only something to worry about if you have diabetes, but this topic is important for everyone. Blood sugar is often overlooked when people feel off balance, but a lot of common problems (including hormones/hormone imbalance, fatigue, cravings, weight gain, and skin problems) can be improved by simple shifts that balance blood sugar.

There are many reasons to prioritize balancing blood sugar, but here are a few key ones:

1) Hormonal health

Hormones affect everything from your energy levels, sleep, mood, skin, weight, digestion, and menstrual cycle. Insulin is the hormone involved with blood sugar, and it’s one of the most important hormones in your body. When insulin spikes (usually after eating something high in refined sugar), it throws other hormones off balance, which can lead to anxiety, irritability, and loss of sleep. Frequent insulin spikes can lead to even more issues over time, like chronic fatigue, skin issues, digestive stress, and more. When it comes to regulating hormones, balancing blood sugar is usually the first protocol given.

2) Fullness & satiety

Have you ever eaten a family-sized bag of potato chips in one sitting and still felt hungry? That’s because those chips are digested so quickly (and provide so little in nutrient value) that you feel like you could eat them forever and never feel full.

Balancing blood sugar isn’t about never having potato chips, but rather adding a protein & fat to those potato chips in order to curb the insulin response (aka balance your blood sugar) so that you feel satiated. Not only will this do wonders for your body, but it also just feels better when your meals & snacks are blood sugar friendly. You feel full and satisfied on a reasonable amount of potato chips, as opposed to eating the whole bag and still feeling like it wasn’t enough.

3) Cravings

When blood sugar is high, your body will respond by lowering it drastically. This is what’s known as a “sugar crash,” which I’m sure you’ve experienced at least once on halloween. When the sugar crash happens, cravings will follow, and they’re very intense.

Similarly, when blood sugar is too low (as a result of under-fueling, over-restricting or skipping meals), your brain goes into deprivation, meaning it will send intense hunger signals, usually for something indulgent and quick-digesting.

4) Energy & vitality

Fatigue and brain fog are common symptoms of blood sugar imbalance. Your brain relies on glucose to function, and it operates best when glucose levels are steady. If blood sugar is constantly spiking & crashing, your energy will follow a similar pattern, and mentally, you’ll feel pretty out of it.

5) Better sleep

Sleep and blood sugar are a two-way street, meaning that blood sugar affects sleep, and sleep affects blood sugar. When your blood sugar is too high or too low, you feel hotter, more irritable, and more restless during the night. On the flip side, lack of sleep is linked with more intense cravings, higher stress levels, hormonal issues, and high blood sugar.

The theme here is that all of these areas are interrelated - hormones, sleep, blood sugar, digestion… You really can’t look at one without looking at all of them. This is why I focus on a whole body approach to health & wellness.

Tips to balance blood sugar

Luckily, balancing blood sugar is not super complex or restrictive. Adding certain foods to your meals & making simple swaps is all you really need to worry about for balancing blood sugar. Here are a few things you can start focusing on to reap the benefits of a blood sugar friendly diet.

Limit added sugar and refined sugar

Added/refined sugars are the #1 culprit for blood sugar imbalance. Unfortunately, added sugars are everywhere, even in the most deceiving of places (for example, that “healthy” green juice or granola bar might not be as healthy as you think).

Opt for natural sweeteners where possible, or look for lower sugar options for things like jam or nut butter. As a point of reference, “low sugar” would be anything with <5g added sugar per serving, moderate would be 5-10g added sugar per serving, and anything above 10g added sugar per serving - I would skip it.

Note that natural sugars (ie fruit) are not the same as added/refined. Natural sugars do not have the same type of insulin response as refined sugars because they have a much higher nutrient value, and therefore should not be avoided or even limited. Please don’t be afraid of fruit!

Stick to whole grain or wheat varieties

White breads & pastas are stripped of their nutrient value before they make it to the grocery shelves, which basically makes them the same as refined sugar (as far as your body & blood sugar are concerned). Whole grain/whole wheat foods have much more fiber and protein per serving, and therefore support stabilized blood sugar. Even better if you can opt for true whole grains like farro, quinoa or barley. In general, the closer the carbohydrate is to its natural source, the better the food tends to be for balancing blood sugar.

Pair carbohydrates with protein & healthy fat

Eating carbohydrates alone, even healthy carbohydrates like fruit or oats, can still cause a spike in blood sugar. Although it’s not nearly as intense as, say, a candy bar - it’s still a great idea to add a fat and protein when eating carbs. Protein & fat help to curb the insulin response. It also helps you feel satiated and full. This doesn’t mean you need to give up your favorite foods. If you love snacking on crackers, try adding a slice of organic turkey and grass-fed cheese to each cracker. Or, if you like to snack on fruit, try pairing it with greek yogurt or nut butter.

Prioritize your sleep

Good quality sleep is essential not only for stabilizing blood sugar, but also for regulating hormones, reducing cravings, reducing cortisol (stress) levels, and preventing fatigue. Again, all of these areas are intertwined! If you struggle falling asleep, try implementing a night time routine. I suggest minimal/no screen time, dim the lights, and listen to a calming meditation or read. Do what works for you.

5 reasons you should prioritize blood sugar