One of the biggest problems in the health care industry is an over reliance on blood sugar readings to prescribe blood stabilising drugs for people who don't necessarily need them.

There was a time when fluctuating blood sugars were never a problem.  This was a time when people would primarily embrace a seasonal whole food diet for nourishment and maintaining healthy body function.

Unfortunately today, the widespread addiction to processed foods is the true cause of spikes and troughs in blood sugar which can lead to chronic fatigue, mental fog, unwanted weight gain and diabetes.

However the good news is, all of these conditions can easily be avoided - not with prescription drugs - but with healthy diet and exercise.

Here we explain what is meant by "blood sugar", why you should be concerned about it, and our eight common-sense solutions for ensuring you have healthy blood sugar balance.

What Is Meant By "Blood Sugar"?

Often also referred to as 'blood glucose', blood sugar refers to the process by which your body converts digested food into useable energy in the bloodstream.

When you eat, your digestive system breaks down each different component of foods such as:

• Carbohydrates
• Proteins
• Fats
• Vitamins & nutrients

Whatever does not get used immediately, then gets stored in cells for use further down the track.

Spikes in blood sugar are caused by high levels of insulin in the bloodstream, which result from eating too many 'fast' sugars like refined sugar products, artificial sweeteners and refined carbohydrates such as white flour and white pasta. 

This eventually wears out the pancreas, which is responsible for managing the production of insulin. Over time, this is what leads to conditions like chronic fatigue, weight gain and diabetes.

What Is Your Blood Sugar Level?

Your blood sugar level is the amount of sugar, or glucose, in your blood. It is also known as the serum glucose level and is expressed as millimoles per litre, abbreviated, mmol/l.

Blood glucose levels normally stay within narrow limits throughout the day at about four to eight mmol/l, but are higher after meals and usually lowest in the morning.

For reasons that are not well understood, when very high levels of blood glucose are present for years, damage of the small blood vessels can occur.

This, in turn, increases your risk of developing type 2 diabetes and related complications such as:

• Retinopathy (eye disease)
• Nephropathy (kidney disease)
• Neuropathy (nerve disease)
• Cardiovascular disease, such as heart attack, heart failure, hypertension, stroke and problems caused by poor circulation, such as gangrene, which is present in the worst cases.

Signs & Symptoms

You don’t necessarily need to measure your blood sugar with a ‘test’ to know that its out of balance.

There are distinct clues that your body will give you to indicate that your levels are either too high or too low…

High Blood Sugar (Hyperglycemia)

• Thirst
• Headaches
• Frequent urination
• Fatigue
• Blurry vision
• Weight loss

Low Blood Sugar (Hypoglycemia)

• Extreme hunger
• Anxiety
• Dizziness
• Restless sleep
• Shakiness & tremors
• Mood swings
• Sweating
• Vision issues

How To Balance Blood Sugar Levels

The single biggest determinant of your blood sugar is your diet.

As previously mentioned the quantity and types of carbohydrates you eat is the number 1 factor in terms of influencing your level. 

The “Glycemic Index” is a measurement of how fast carbohydrates get converted to glucose. The idea is to avoid foods that are classified as “High GI” or 55 or more on this scale.

The more you eat, the more sugar you’ll absorb, so eating a mixture of foods, including fats and proteins at the same time as carbohydrates will help to slow down the absorption of sugar and assist with reducing ‘spikes’ in blood sugar levels.

In addition, the following 8 tips will also help you to both level out your blood sugars and prevent them from becoming too out-of-balance in the first place.

1. Eliminate Processed Foods & “Fast” Sugars

In addition to most of them being “lifeless", processed and packaged foods often contain much higher levels of refined sugar than you can imagine.

Here are some typical examples of foods ad drinks laden with refined sugars:

• Sodas, soft drinks, energy drinks & processed fruit juices
• Energy bars & breakfast cereals
• White bread & pastries
• Yogurt and desserts
• Confectionary
• Cakes, cookies & jams.

Apart from the refined sugar content, many also contain artificial sweeteners, colourings and preservatives which are also detrimental to your health.

You can learn more about these in our blog Cancer-Causing Chemicals In Supermarket Foods

Not only do these types of foods cause your blood sugar levels to spike very quickly and play havoc with your energy levels, they can also be highly addictive, meaning you become a customer for life!

Whole foods on the other hand have naturally occurring 'slow release' sugars that gradually feed your cells what they need in the right amounts. So replacing any artificial or processed foods with fresh fruits, vegetables and whole grains will provide you with sustained energy without the peaks and troughs associated with refined “fast” sugars.

2. Load Up on Vegetables & Legumes

Instead of sugary processed foods, fill your diet with an abundance and variety of fresh nutrient-rich vegetables and legumes which are also high in fibre. Not only will these gifts from nature’s table help you to avoid spikes they’ll also naturally work to bring your blood sugar levels into balance.

Some good vegetable choices include:

• Sweet Potatoes
• Asparagus
• Squash
• Green Beans
• Leafy Greens
• Cauliflower
• Broccoli
• Brussel Sprouts

When it comes to legumes, as well as being high in protein which helps you feel satisfied, the plentiful soluble fibre in legumes is fantastic for balancing your blood sugar.

Beans and legumes deliver steady slow-burning energy which can be very helpful if you have insulin resistance, hypoglycaemia or diabetes.  Also, the fibre in beans keeps blood sugar levels from rising too rapidly after a meal. 

An ideal selection of legumes to include in your diet for healthy blood sugar balance incudes:

• Peas
• Chickpeas
• Black Beans
• Kidney Beans
• Pinto Beans
• Lentils

3. Consume ‘Good’ Fats Daily

Certain plant-derived “good” fats not only serve to slow down the release of glucose into your bloodstream, but also to make you feel fuller for longer which can help to prevent sugar cravings during the day.

Some of the best sources of healthy fats include:

• Avocados
• Avocado Oil
• Extra Virgin Olive Oil
• Flaxseed Oil
• Coconut Oil
• MCT Coconut Oil

4. Switch From Refined Carbs to Whole Grains

In addition to swapping processed foods with fresh whole foods as much as you can, one particular area to focus on is the grain products you consume.

For people who have blood sugar concerns, problem foods include products made from refined grains.  These include:

• White bread
• White flour
• White pasta
• White rice
• Energy Bars made from refined corn or rice
• Crackers
• Waffles
• Bagels
• Noodles

These foods will generally cause rapid insulin spikes which can make you feel lethargic soon after because they quickly raise blood sugar.

On the other hand, whole food grains that have not been refined are converted to glucose by the body very slowly, balancing your blood sugar more steadily so that you feel energised.

These 'slow' carbs are generally referred to as low glycemic and they include:

• Wild Rice
• Barley
• Buckwheat
• Quinoa
• Millet
• Rye

5. Snack on Dried Fruit and Raw Nuts 

The frequency of your eating can also have an impact on your blood sugar levels.

That's why it's best to have a good break in between meals, which is easy to do if you eat foods at meal time that will sustain you!

However, if you do need to snack in between meals, try to select whole food options that are unprocessed.  Some of the best choices include:

• Raw nuts such as Almonds, Macadamias and Walnuts
• Dried Fruits such as Organic Mango & Apricots 
• Fresh organic apples
• Ripe Bananas
• Avocados 
• Pulse Sacred Meal

6. Boost Your Water Intake

Even though water contains no calories and will not cause insulin spikes, how much you consume impacts your blood sugar because it enables your body to “flush out” excess glucose in the blood via urine.

Additionally, kicking up your water intake will help cleanse your kidneys, and of course, keep you hydrated so that your body functions optimally.

Try to aim for a minimum of 2 litres of water per day and be sure to drink the cleanest possible source, such as a good quality filtered, natural spring or distilled water.

Learn more about the importance of water in our blog: Water: Nature’s Best & Why It’s Critical To Life

7. Eat More Natural Fermented Foods

Fermented foods contain "live cultures" or "probiotics" that are essential to the optimal functioning of your digestive system, but also for your overall health and wellbeing.

Recent studies also indicate that having a daily serving of fermented foods can actually help balance your blood sugar levels thanks to their lactic and acetic acids which can help inhibit low quality carbohydrates from turning into excess blood sugar.  Some of the best naturally fermented foods include:

• Organic yogurt and cheeses (with no additives, colourings or preservatives)
• Kefir
• Sauerkraut
• Olives
• Pickles
• Tempeh
• Kimchi 
• Tofu
• Miso

8. Exercise 45 minutes per day

When you exercise your muscles use up glucose as a source of energy and will naturally lower and balance your blood sugar levels in the process.

Additionally, post exercise, glucose is also used up by the body to help repair tissue.

Aim to do at least 45-60 minutes of daily exercise.  Brisk walking is the most important of all, however if you can incorporate additional exercises into your weekly routine it will help you to maintain healthy blood sugar balance.  Great options include: 

• Cycling
• Pilates
• Weight Training
• Functional Circuit Training
• Hiking
• Swimming

The key with exercise is to choose a level that you can stay consistent with and to level it up whenever you can based on your personal physical abilities and goals.

The Main Takeaway

Blood sugar balance is important to keep you energetic, happy, productive and to support quality sleep. 

When you have blood sugar imbalances, you'll experience regular physical and mental highs and lows that can eventually lead to chronic fatigue, brain fog, irritability, weight gain and even diabetes.

The key to maintaining healthy blood sugar balance rests with a healthy, seasonal whole food based diet and ensuring that you perform regular exercise. 

By following the tips shared here, you'll go a long way to getting your blood sugar back into balance without reliance on synthetic medications - which are unnecessary in most cases and can be avoided with the right lifestyle choices.

Tolman Self Care.