Enrich's Guide to...Eating for Balanced Blood Sugar

In November we mark World Diabetes Day, so this month at Enrich we are exploring all things blood sugar. This is a hot topic innutrition, with lots of misinformation available. Contrary to what you might hear, not all blood sugar spikes are a sign that something is wrong, as our body is well equipped to deal with rises in blood sugar. However, sharp sugar highs and lows can result in feelings of fatigue, brain fog or anxiety. Over time, health complications can arise from consistent spikes in blood sugar, such as insulin resistance or Type 2 diabetes. A slow, steady release of energy from our food helps with stable energy levels and optimum insulin sensitivity. For people without diabetes, a healthy, well-balanced diet is the best way to ensure stable blood sugar levels.

What causes blood sugar levels to rise?

During digestion, our body breaks down the food we eat into smaller parts. Carbohydrates are broken down into glucose, or sugar molecules. These molecules enter the blood stream, meaning that our levels of blood sugar rise. In response, the body releases the hormone insulin, which helps our cells to absorb the glucose and use it for energy around the body. Blood sugar levels decrease as the glucose is absorbed.

When does it become a problem?

High levels of blood glucose occur when there are problems with either producing or responding to insulin. This can be as a result of the body not being able to produce enough insulin (which occurs in Type 1 Diabetes), or not responding well to the insulin it does produce (such as in Type 2 Diabetes). Insulin resistance is the term for when the body cannot use its insulin efficiently.

Consistent elevated blood sugar levels can cause health complications in the long term, including cardiovascular disease, nerve damage or vision problems.

What are the best things to eat for stable blood sugar levels?

Eating a well-balanced diet, rich in fibre, wholegrains, fruits and vegetables, pulses, nuts and oily fish, is the best way to maintain control of blood sugar levels. This is the case for both people with and without diabetes. It is also important to eat regularly, as not eating for long periods of time causes your blood sugar levels to drop. Allowing blood sugar levels to drop too much can lead to light-headedness and weakness, as well as increased hunger which can increase the likelihood of overeating on sugary foods as our body tries to rapidly restore blood sugar levels.

One thing to consider is that different carbohydrates are digested and absorbed at varying rates. Simple carbohydrates are easily broken down into glucose, meaning they are delivered to the bloodstream quickly, whereas complex carbohydrates are more difficult for the body to break down. This rate is measured by the glycaemic index, which can tell us how quickly a type of carbohydrate can raise blood sugar levels. A food with a high GI of more than 70 will raise levels quickly (think fruit juice, white bread or sweets),while foods with a lower GI of less than 55 are more difficult to break down, and the glucose is released more slowly to the bloodstream. Eating mainly low GI carbohydrates, which include most fruits and vegetables, unsweetened milk, nuts, pulses, some wholegrain cereals and bread, can help to maintain a steady release of glucose to our cells.

However, it is important to keep portion size in mind, as the amount of carbohydrates eaten can have more of an effect on blood sugar levels than their GI. For example, watermelon has a higher GI than wholegrain pasta, but if you ate a similar amount of both foods, the pasta would raise blood glucose levels more after eating. This is because pasta contains more carbohydrates than watermelon in the same amount of food.

Another way to keep blood sugar levels steady is to combine carbohydrates with protein and fat. These foods take longer for the body to break down, meaning they can then help to slow down the absorption of carbohydrates. A balanced meal should include a source of lean protein and healthy fats, as well as carbohydrate. This can also be helpful when it comes to snacking – for example, pairing some nuts with an apple creates a more balanced snack than simply a piece of fruit alone.

What else can help in balancing blood sugar?

Physical exercise can make the body more sensitive to insulin, which can help absorb glucose more effectively. It can also lower our glucose levels, as the body will have increased energy needs to complete a workout.

Try to choose drinks without added sugar. It is always best to stick to plain water, tea, coffee or milk as our hydration options.