Shopping List Series: Blood Sugar Balancing Buys
Blood Sugar…what is it and why do I care?
Blood sugar is the sugar, or glucose, that is derived from what we eat and drink. Blood sugar gets a lot of talk in the health community- why is that? Let’s revisit highschool anatomy & physiology, a little bit of biology, and a dash of chemistry to find out!
Without glucose in our system, we would be without a fuel source for things like movement, digestion, and adequate hormonal health.
How does this glucose get into our bloodstream in the first place? Contrary to its name “blood sugar”, glucose is actually derived from the carbohydrates we consume, which are eventually converted into sugar.
Heard of insulin? Insulin is what our pancreas creates and sends into our bloodstream to monitor and control the amount of blood sugar we have. On top of controlling our blood sugar, insulin also sends energy to our muscles to be stored as energy.
Is this ringing a bell from highschool yet? If the glucose isn’t swept off to our muscles, other final destinations include the liver (where it is stored as glycogen), or fat cells (where you guessed it..it’s stored as fat). When it’s time for our body to use this fuel, the pancreas then releases a different hormone called glucagon, which then releases glucose out into the bloodstream for use.
How does this little science lesson help me decide what to buy at the grocery store?
Well, it’s important to know how to consume your carbohydrates in ways that optimize your body’s process, and reduce the chance of having a blood sugar spike/crash (you know that uncomfortable feeling of headaches, agitation, fatigue, or even dizziness). Nutrition research shows that a balanced meal including 1)Protein, 2)Fat, and 3) Fiber helps maintain balance in your body and avoid extra insulin, which may lead to insulin resistance.
Insulin resistance? I was following until you threw in a new word..let’s explain!
With extra sugar and not enough fiber in one snack or meal, too much sugar is introduced into your bloodstream. If this happens frequently enough, your body becomes tired of trying to clean out the extra sugar, and it just hangs out in your bloodstream, increasing your need for insulin production and release. If this persists, you approach insulin resistance, which is linked to conditions such as diabetes.
Insulin also plays a role in more than just diabetes and blood sugar regulation. It is linked to liver disease, Alzeheimer’s, high blood pressure, and hormonal health conditions such as PCOS. Excess insulin is correlated with excess cortisol, which in turn depletes other important hormones such as progesterone (crucial for our mental and reproductive health).
how to set yourself up for balanced blood sugar
Now that the background information is out of the way, what can we do in our daily lives to support this impressive system our body has in place? As mentioned before, shoot for meals and snacks that include 3 components: protein, fat, and fiber.
Below are some items you can include in your weekly shopping:
Fats: avocados, olives, nuts/ nut butter, fatty fish, eggs, chia seeds, olive oil, yams, sweet potatoes
Fibers: cruciferous vegetables, dark leafy greens, fruit, whole grains, nuts, seeds, beans, peas, lentils
Protein sources: Tofu, meat, seafood, poultry, quinoa, beans, nuts, oats
(Bonus: a lot of these food items actually check off more than 1 category!)
Some other tips to incorporate throughout your day to support your blood-sugar balance include:
*Avoid caffeine and sweets until after your meal
*Shoot for 8 hours of sleep a night
*Find some form of movement after a meal to send some of that glucose energy to your muscles and therefore experience less of a glucose spike (take a walk, do some gentle yoga with digestion-friendly poses such as cat/cows and seated twists)
In conclusion… Your body is amazing, it has everything you need in place to keep you energized, healthy, and happy. Sometimes it just takes a little bit of support and some lifestyle changes to optimize its systems in place!
This information is here to increase your awareness and hopefully offer some practical tips, NOT to suggest you give up some indulgence here and there.
If you find that implementing change for a healthier lifestyle is challenging, I’d love to help! Visit my website to learn more about integrative nutrition coaching (www.jessnoregia.com) and come say hi on Instagram @imperfectly_well_blog to find more health and wellness posts.
Wishing you well,
Jess
*Disclaimer: This post serves as information only, please consult your healthcare provider for official medical advice.
