Blood sugar levels are almost entirely related to diet. I say almost because stress also greatly impacts blood sugar. Reduced stress and proper nutrition work in synergy to bring blood sugar levels into balance.

What is Blood Sugar?

Before delving into the role of food in blood sugar levels, I’ll explain what blood sugar is and how it works. Our bodies love balance, or homeostasis, and they work hard to ensure our blood sugar levels remain stable.

When we eat, our digestive system breaks down food, and carbohydrates are immediately converted into glucose. Glucose enters the bloodstream, where it becomes our blood glucose, or blood sugar.

Why do blood sugar levels vary?

As we chew, the pancreas acts as carb detective. If carbohydrates are present in our meal, the pancreas will produce insulin. Insulin acts to regulate our blood sugar levels. It does this by opening cell walls to send blood glucose into our cells, where it can be used. Our cells push the glucose through Krebs cycle, giving us energy to burn.

If a diet is too high in carbohydrates, blood sugar can rise to beyond what our cells can ‘accept’. Insulin production ramps up, as the body strives to balance blood sugar levels, pushing more and more sugar into cells.

Imagine trying to stuff too much clothing into a tiny suitcase – eventually the zipper breaks and the suitcase is unusable – the same way that high blood sugar levels ‘break’ the body’s normal functioning.

Chronic high blood sugar leads to high insulin and, eventually, insulin resistance. People with insulin resistance usually eat more carbohydrates, needing more and more insulin to make the cells respond to excessive blood sugar levels. When cells are forever at capacity, the body will store excess blood sugar as body fat, inside of organs, like your liver and pancreas (maybe you’ve heard of fatty liver disease?).

In a healthy person, blood sugar may rise slightly with each meal, but insulin responds quickly, bringing blood sugar levels back to baseline. Cells can accept blood sugar for fuel because they aren’t already full of the stuff. The ease of this process is dependent on the quality of foods you’re eating and the level of stress hormone in your body.

Carbohydrates and Blood Sugar Levels

Now that you understand how blood sugar works, it’s easy to see how proper nutrition can stabilise your blood sugar levels. A high carbohydrate diet often equates to high blood sugar.

BUT… not all carbohydrates are the same and you needn’t avoid them altogether.

It is important to consider how quickly your diet of carbs will convert to blood glucose. Those which convert rapidly cause constant spikes in blood sugar, burdening the pancreas and other organs, as they work overtime to remove it, which often results in low blood sugar.

High-quality carbohydrates are high in fibre, contain little or no added sugar and are minimally processed. A good example is broccoli – its high fibre content makes it complex to digest. This type of carbohydrate promotes a steady, gentle rise in blood sugar, easily processed by the pancreas and used by the cells.

In contrast, a Paris bun is processed, high in sugar, and contains negligible fibre. It is so rapidly digested that your body will produce glucose before you have swallowed it! Such carbs cause blood sugar levels to rise so steeply, the body can’t act quickly enough to regulate them. The pancreas strains to produce enough insulin to push the glucose into cells, while the cells struggle to process the glucose and use it for energy. The result? After an initial energy boost, you’ll feel more exhausted and crave more sugar to give you short-lived respite from the ‘sugar slump’ caused by the previous indulgence.

Glycaemic Load and Blood Sugar Levels

Differences in carbohydrate quality are reflected in the glycaemic index (GI). High-GI foods spike your blood sugar levels, while low-GI foods stabilise them. Some medium-GI foods are fine, if your body can tolerate them.

Glycaemic load (GL), is another key factor in stabilising blood sugar levels. The GL of a meal considers the GI of its individual components and the total of carbohydrates eaten. A soup containing pumpkin (high-GI), sweet potato (medium-GI) and coconut cream (a healthy fat) has a low GL – unless you eat three bowlfuls. Then, your blood sugar levels would spike due to the amount of carbs, even though the soup is nutritionally well-balanced.

To regulate your blood sugar levels, focus on the quality and amount of carbohydrates you’re eating. Keeping a food diary is an easy way to track your carb intake and the GI of foods. Swap out some high-GI offenders for their blood sugar-friendly counterparts and you’ll reduce the GI and GL of your meals and curb your blood sugar levels with diet alone.

Managing Blood Sugar Levels for Optimal Health

Humans evolved eating a protein and plant-heavy diet; the prevalence of junk foods and convenience foods in today’s world has us eating more carbs than our bodies can handle. One Australian develops diabetes every five minutes, a frighteningly common disease that can lead to blindness, heart disease and amputations.

Choose the right foods to regulate your blood sugar levels and you’ll reduce your risk of diabetes, enhance your mood and energy and maintain a healthy weight. A low-GI diet is particularly important if your body is high in visceral fat (noticeable fat stores over your belly and organs) or you suffer with pain and inflammation. Why not give it a try and enjoy the boost to your wellbeing and appearance.

If you are concerned about your blood sugar levels and would like to know more about balancing your blood sugar check out my new ebook The Balance my Blood Sugars Guide.