How To Regulate Blood Glucose Levels
What is glucose?
Glucose is a sugar molecule that provides energy to living organisms and is a component of many carbohydrates. Our bodies use glucose for energy, but an important part of that action is to bind with insulin for absorption. Insulin comes from the pancreas and is produced in response to glucose entering the bloodstream.
If there is not enough insulin to bind to the glucose, that is when blood sugars can become elevated. The main illness we think of with elevated blood glucose levels is prediabetes and Diabetes.
Controlling Blood Sugar Levels
Regulating blood glucose levels has a lot to do with making sure you do not have insulin resistance, keeping your stress levels under control, and eating a healthy diet. There can be internal and external factors that increase blood sugar. Internal causes are things such as your liver not producing enough glucose, your pancreas not making enough insulin, or your body not effectively use insulin. External factors are things such as dietary choices, stress, certain medications, or a sedentary lifestyle.
10 Ways To Naturally Balance Blood Sugar
Exercise. Regular exercise can help with promoting insulin sensitivity and helps your muscles to use glucose in the muscle metabolism process. This can help lower blood glucose levels.
Manage your carbohydrate intake. The amount of carbs you eat strongly influences your blood glucose levels. The body breaks carbs down into glucose. As above, the insulin helps the body to use and store energy. If you have an insulin function problem, there will be excess glucose in the bloodstream. Eating a low carb diet has been shown in studies to reduce blood sugar levels. It is better to choose complex carbs versus simple carbs for nutritional value and eliminate those carbohydrates that are processed and refined. An example of this would be a sweet potato versus crackers from a box.
Eat more fiber. Fiber slows carbohydrate digestion and sugar absorption which ultimately promotes a more gradual rise in blood sugar. There is soluble and insoluble fiber. Many studies have shown that soluble fiber has been shown to improve blood sugar management.
Drinking water and staying hydrated. This not only keeps you from being dehydrated, but it helps to flush out excess glucose from the kidneys. Studies show it may decrease risk of Diabetes by staying hydrated.
Watch portions. Follow serving size if you’re eating a carbohydrate based snack. This will help manage weight which in turn helps manage glucose levels. Decreasing portion size of carbohydrates also prevents blood sugar spikes.
Balance carbohydrates with proteins & healthy fats. When you eat carbohydrates, try to always pair it with good fats and protein. This helps to maintain blood sugar levels. An example is a tart apple with some nut butter (i.e. peanut, almond, sunflower seed, or cashew).
Try to manage your stress levels. Stress is known to increase the stress hormone called cortisol and glucagon. Increases in these levels cause increased blood sugar and insulin levels.
Get enough sleep. Lack of sleep increases sugar levels and insulin sensitivity which increases risk of type 2 diabetes. Sleep deprivation also increases cortisol levels which lead to difficult blood glucose management. It’s important to get deep sleep and at least 7-8 hours worth.
Make sure you are up to par on your nutrients. Low levels of chromium and magnesium have been linked to developing diabetes. Chromium is involved in carbohydrate and fat metabolism. It may help the action of insulin. Magnesium has been shown to benefit blood sugar levels. Diets rich in magnesium have been associated with decreased risk of diabetes.
Use a probiotic. Many studies have shown that probiotics may lower fasting blood glucose, decrease HgbA1c, and decrease insulin resistance in those with type 2 diabetes.
As with anything related to your health, starting with the basics will always give you improvement. Things like good quality sleep; making sure your diet is varied with lots of good quality fruits, vegetables, fats, and protein; weight management; exercising; and managing stress.
If you are already doing these things and having a hard time regulating your blood sugar, if you want more guidance, or simply want more accountability with an expert in the field then it’s time to meet with a functional medicine practitioner to find out why!
The functional medicine model of care offers a patient-centered approach to finding out the root cause of illness.
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Written by Virginia Conner, PA-C