Written by Martina Grace, RD
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Maintaining stable blood sugar levels is crucial for overall health and well-being. Blood sugar imbalances can lead to a range of issues, from energy crashes to long-term complications such as diabetes. Fortunately, making informed dietary choices can play a significant role in managing and stabilizing blood sugar levels.

WHAT IS NORMAL BLOOD SUGAR LEVELS

Normal blood sugar levels between meals range between 4-7 mmol/L for non-diabetics. Two hours after a meal, normal blood sugar levels range between 5-10 mmol/L. These numbers might be different for pre-diabetics and diabetics. Glycated hemoglobin reflects your average blood sugar levels for the last 3 months. Non-diabetics’ glycated hemoglobin is below 6%, as where pre-diabetics ranges between 6.0-6.4% and diabetics’ glycated hemoglobin is above 6.5%.

There are many things that can affect blood sugar levels, such as stress, exercise, certain medications, low quality sleep, being sick, hydratation, alcohol, meal composition and many more. In total, there are 42 factors that can affect blood glucose levels.

FIBER

Dietary fiber, specifically soluble fiber, forms a viscous gel in contact with water, which helps to slow down the absorption of glucose in the blood. The viscous gel created by soluble fiber slows the movement of food through the digestive system. When food moves more slowly, it gives the body more time to break down and absorb nutrients. As the gel forms, it creates a barrier between the food and the intestinal lining where absorption occurs. This barrier slows the rate at which glucose enters the bloodstream. Instead of a rapid increase, glucose is released into the blood more gradually. By slowing the absorption of glucose, soluble fiber helps to prevent the sharp spikes in blood sugar that can occur after eating. This leads to more gradual and stable increases in blood sugar levels. Stable blood sugar levels mean that your energy levels are more consistent throughout the day. You avoid the highs and lows associated with rapid spikes and drops in blood sugar, which can lead to fatigue and cravings.

PROTEIN

When you eat protein along with carbohydrates, the presence of protein slows down the digestion and absorption of carbohydrates. This results in a slower, more gradual release of glucose into the bloodstream, preventing sharp spikes. So, instead of eating just a fruit as a snack, try adding some peanut butter or nuts for protein. This combination helps to reduce the blood sugar spike. Protein can also increase feelings of fullness, which can reduce the likelihood of overeating and further mitigate rapid blood sugar increases.

WATER

They say that water is the drink of choice. Drinking water after a meal can help dilute the glucose concentration in the blood. When you drink water, it increases the volume of fluid in the bloodstream, which can help to reduce the concentration of glucose temporarily. However, this is not a major mechanism for blood sugar control but can support overall hydration and help the body manage glucose more effectively. Dehydration can also increase levels of vasopressin, a hormone that prompts the liver to produce sugar in the blood, leading to higher blood glucose levels.

Aim to drink water consistently throughout the day, not just after meals. Proper hydration is crucial for overall health and can support various bodily functions, including blood sugar regulation. Read my article How Much Water Should You Drink Per Day and Why? to learn some tips to increase water intake!

EXERCISE

When you engage in physical activity, your muscles require more energy. This energy comes from glucose in your blood, which is used to fuel muscle contractions and various metabolic processes. As a result, exercise increases the rate at which glucose is absorbed from the bloodstream into muscle cells. Exercising before a meal helps lower the amount of glucose circulating in your blood, reducing the need for insulin to manage post-meal glucose spikes. Pre-meal exercise can decrease the need for insulin by up to 20%, making blood sugar management more efficient.

Regular physical activity also improves insulin sensitivity, meaning your body’s cells become more responsive to insulin. Insulin is the hormone responsible for helping glucose enter cells from the bloodstream. When your insulin sensitivity is higher, your body requires less insulin to manage blood glucose levels. Regular physical activity contributes to better long-term blood sugar control. For individuals with diabetes or insulin resistance, consistent exercise can lead to significant improvements in glycemic control, sometimes reducing or even eliminating the need for insulin injections.

REGULAR MEALS

Eating meals and snacks at consistent times each day can help regulate blood sugar levels by providing a steady supply of nutrients and preventing extreme fluctuations. For many people, this means having three main meals and one to three snacks throughout the day. Consuming meals or snacks every 2 to 4 hours helps keep blood sugar levels stable. This prevents long periods of fasting that can lead to significant drops in blood sugar and subsequent spikes when eating resumes.

In addition, if there is a long gap between meals, a small, balanced snack can help prevent overeating during the next meal and maintain stable blood sugar levels. Snacks should include a mix of protein and carbohydrates, such as a piece of fruit with a handful of nuts.

CONCLUSION

In conclusion, maintaining stable blood sugar levels is crucial for overall health and well-being. By incorporating these practical tips—such as choosing balanced meals with fiber, engaging in regular physical activity, staying hydrated, and eating regularly—you can effectively regulate your blood sugar and enhance your quality of life. Remember, small, consistent changes can lead to significant improvements over time.

REFERENCE

Brown, A. (2018, February 13). 42 Factors That Affect Blood Glucose?! A Surprising Update. The diaTribe Foundation. https://diatribe.org/diabetes-management/42-factors-affect-blood-glucose-surprising-update

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