Blood sugar explained: What is it and how to manage it?

Blood sugar, sometimes referred to as blood glucose, is a critical component for our bodies to function properly; it’s the fuel that keeps us going. But what exactly is blood sugar, how does it impact our health and how can we best manage our blood sugar levels? Today we’ll be breaking down the science.

Spoiler alert: managing your blood sugar levels doesn’t mean cutting out entire food groups.

What is blood sugar? 

When we eat, our body undergoes a process called digestion:

• This process breaks down the food we consume into various nutrients, including glucose.
• As our body breaks down this food, glucose enters the bloodstream, our blood sugar rises and insulin is released. Insulin is like a “key” - it’s job is to unlock the doors so our blood can move the glucose into our cells where it is used.
• The amount of insulin released depends on our blood sugar levels, which is affected by the types of foods we eat (primarily the types of carbohydrates) and how much. 

Causes of blood sugar imbalance

Blood sugar imbalance may occur when too many carbohydrates are eaten too often or without being in a balanced meal (with other nutrients such as protein, fibre and fat).

Long term blood sugar imbalance may contribute to insulin resistance, where the system is impaired, making it challenging for glucose to enter the cells effectively. It’s important to talk to a healthcare professional if you are concerned about blood sugar imbalances or if you need support with a healthy diet for diabetes management.

Managing blood sugar levels

Normal blood sugar is when carbohydrates are eaten as part of a balanced diet and are broken down into glucose, then enter the bloodstream at a steady rate to be delivered to cells. Enough insulin is released and the body responds to this. Balanced blood sugar is not just important for overall long term health and to reduce the risk of chronic disease, it may also affect energy levels throughout the day.

Measuring blood sugar levels

Individuals with diabetes may be required to regularly check their blood sugar levels using a blood glucose monitor. This is important to ensure their blood sugar is in the right range to avoid hypoglycemia (low blood sugar) and long term complications as a result of high blood sugar. High blood sugar levels over the long term may cause damage to blood vessels and organs. This should always be done under the guidance of a healthcare professional.

Tired after eating?

As we’ve learnt, a large meal that’s heavy in carbohydrates means a blood glucose and insulin spike, followed by a drop in blood glucose a few hours later. Feeling tired after a meal may indicate a need to look at your meal size and what’s on your plate.

A balanced plate

A well balanced plate is key for managing blood sugar. When you look at your plate, make sure half is non-starchy vegetables, like salad or cooked vegetables like broccoli, carrots and zucchini. A quarter of your plate should be meat & alternatives (think protein).

The last quarter should be wholegrains. When choosing your grains, choose low GI foods to: think dark seedy bread loaves, pulse pasta, brown rice. If you want starchy vegetables like potato or pumpkin, they should come into the quarter portion of carbohydrates.

And to add a bit of healthy fat, you can add avocado or olive oil.

Get colourful with fruits and vegetables

When choosing fruits and vegetables, go with the rainbow for a burst of flavour and fibre! Fibre helps to slow digestion, keep you full and helps to control that blood sugar rise.

Be mindful of movement

When we move our bodies, our muscles use the glucose in our blood and the entire blood-sugar-insulin system improves which is good news for blood sugar balance. Keeping a consistent exercise routine with at least 30 minutes daily of movement you enjoy is a good way to keep those muscles moving.

Every person (and body) is unique so there’s no one-size-fits-all approach. Focusing on well balanced meals with our plate guide, going for the rainbow and moving your body is key to blood sugar control.