The Importance of Balanced Blood Sugar

Mar 9

Have you ever heard the term “blood sugar?” How about glucose? Insulin? Maybe you have, but only consider it being a concern for individuals with diabetes. It may be surprising, but having balanced blood sugar levels is vital for all people and serves as a foundation for a healthy body.

Breaking Down Blood Sugar

glucose

Blood sugar, or blood glucose (these terms can be used interchangeably), refers to the amount of glucose in the body at a given time. Glucose are molecules carried in our bloodstream; think of them as small particles that provide our cells–and therefore our bodies–with energy. In fact, our blood glucose levels affect every cell in the body, meaning, a disruption or imbalance can wreak havoc in just about anywhere: our nervous system, skin, organs, and even our brain.

What Impacts Our Blood Glucose?

Many factors can affect blood sugar levels, such as specific foods, exercise, and stress levels. When we eat foods or choose drinks containing carbohydrates–especially those particularly high in carbohydrates–our bodies need to break them down into glucose molecules. Therefore, after eating, it is expected to have a spike in glucose levels, but if you have a good blood sugar balance, the spike should gradually return to baseline within a few hours. For glucose molecules to enter our cells and be used to make cellular energy (ATP), we need the help of a hormone, insulin.

insulin

Insulin is a hormone that is naturally secreted by the pancreas. As blood sugar rises, insulin rushes out to help traveling glucose in the bloodstream find its way into our cells. Think of this hormone as the key to unlocking the cell for glucose to flood in and provide the energy our bodies need. Insulin is vital for blood glucose balance and, therefore, our overall health.

Without insulin's help, glucose accumulates in the bloodstream. Leading to higher blood sugar or glucose levels. To regulate blood sugar levels, the body signals insulin to facilitate glucose uptake into cells. Higher insulin sensitivity means your body requires less insulin to maintain stable blood sugar, indicating good metabolic health. In contrast, insulin resistance occurs when cells do not respond effectively to insulin, requiring the body to produce more insulin to keep blood sugar in balance.

Insulin resistance can affect anyone and it can be temporary or chronic. Although you do not need to be diabetic to be insulin resistant, it is the major cause of diabetes. Some causes of insulin resistance include:

Some causes of insulin resistance include:

Excess body fat
- Excess fat in the belly and around the organs (visceral fat) especially raises the risk.
Not enough physical activity
- Movement and exercise help make the body more sensitive to insulin and since muscles help absorb glucose, building muscle is especially important.
Diet
- Diets high in processed foods, carbohydrates, and saturated fats have been linked to insulin resistance.

Why is it Important to Balance Your Blood Sugar?

Since every cell in our bodies uses glucose for energy, having balanced blood sugar is crucial to functioning at your best. Blood sugar spikes (and not being able to adequately balance glucose) can go unnoticed due to not listening to bodily cues such as:

Rapid energy dips
Brain fog
Cravings
Mood imbalances

Because many of these symptoms are masked with more caffeine, reaching for convenient foods, and not prioritizing movement, blood sugar imbalances slowly build after years of this day-to-day routine and habit.

Abnormal blood sugar levels are a driver of inflammation in the body and may be synonymous with diseases and conditions such as type 1 and 2 diabetes and gastrointestinal diabetes, but it also includes PCOS (polycystic ovarian syndrome). Even if you have not been diagnosed with any of these conditions, maintaining a healthy amount of glucose is foundational for allowing your body to thrive and be well.

The recommended normal glucose level range for someone without diabetes is 70-99 mg/dL. A high glucose level (in the prediabetic stage) is 100-125 mg/dL. People who are prediabetic have a 50% chance of developing type 2 diabetes within five to ten years, but there are steps to try and reverse diabetes actively. If fasting blood sugar levels exceed 126 mg/dL, it typically means a diabetes diagnosis will follow.

Steps to Balancing Blood Sugar

Fortunately, our bodies are smart, and when we give them the right tools, they are able to heal and support us. Increasing our insulin sensitivity and, therefore, regulating our blood sugar is simpler than you think! Prioritizing habits, choices, and lifestyles that keep glucose levels in mind can help balance our blood sugar levels and promote our overall health.

Here are some ways to support blood sugar balance:

Pair your carbs
- Carbs are not the culprit! Balancing blood sugar does not mean you need to cut out all carbohydrates, but there are things to keep in mind:
- Pair your carbs with protein, fiber, and healthy fats. This will reduce a blood sugar spike.
Adding in apple cider vinegar
- Adding ACV to foods or adding it to small amounts of water before eating may help regulate blood sugar levels by slowing down the digestion of carbohydrates.
Walking after meals
- Using our muscles by walking after a meal uses up excess glucose in the bloodstream. Walking, in particular, can make the body more sensitive to insulin. Even just a 10-minute walk after a big meal can do wonders!
FIBER
- Fiber slows down the absorption of glucose–this prevents a glucose spike. Adult men need 30-35g of fiber per day and 25g for women. However, for optimal health, I recommend 35-40g of fiber for both men and women.
- Check out my blog post on fiber here!
Regular exercise & resistance training
- This helps release stored glucose in the body and use it for energy. Muscle stores a lot of glucose. Prioritize building and maintain good muscle.
Optimal sleep
- Experts have found that people who do not get enough sleep may have issues with insulin resistance.
Stress management
- When we are stressed, our bodies release stress hormones like cortisol and adrenaline to usher in our “fight or flight” response. These hormones combat insulin and make it harder for insulin to work properly–leading to insulin resistance.
- Find ways to de-stress such as meditation, physical activity, mindfulness, journaling, and connecting with others.
Limit alcohol consumption
- Alcohol can lead to spiked blood sugar.

Hormones & Blood Sugar Support

As a functional nutritionist, I focus on whole-body wellness, promoting longevity, and preventing chronic disease. I take a whole-body approach to wellness, focusing on longevity and disease prevention. Hormones—especially insulin—play a key role in how our bodies function. If balancing blood sugar feels overwhelming or you're unsure how to build a blood sugar-friendly plate, my 3-Month Optimal Health Program is for you. I’ll help you uncover why and what your body truly needs to thrive. Together, we’ll optimize your health, boost energy, prevent disease, and help you show up as your healthiest self.