Blood Sugar - Part 1
Blood Sugar Explained
In this part, we're going to talk about blood sugar imbalances and the impact they have on our bodies.
I know firsthand how frustrating it can be to deal with symptoms like mood swings, fatigue, and weight gain. Understanding how our bodies regulate glucose and insulin is key to managing blood sugar levels effectively.
That's why in this part, we'll explore the science behind blood sugar regulation and take a closer look at the signs and symptoms of imbalances. It's time to take control of our health and make sure our bodies are functioning at their best. So, let's dive in and learn more about blood sugar balancing!
Blood Sugar Rollercoaster
So many of us are on the blood sugar rollercoaster that it seems normal. Of course, I get testy when I’m hungry. Of course, I get tired and crave sugar in the afternoon…doesn’t everyone?
Yup, everyone on the blood sugar rollercoaster does :)
I use the term “blood sugar rollercoaster” to describe the ups and downs we get when our blood sugar isn’t well managed.
The story of this rollercoaster usually starts with breakfast. If you eat a breakfast that’s not balanced for your lovely body, then your blood sugar might get a bit high. The biggest culprits are sweetened drinks (like sugar in your coffee) and refined food that is high in sugar but low in fibre, healthy fat, or protein. Think pancakes, 0% fat sweetened yogurt, or white toast with jam.
Please note: …a bad night’s sleep will make your body a bit more insulin resistant, so that breakfast that usually “works” might not work as well after a bad sleep.
Once you’re on this particular rollercoaster you might feel a twinge of hunger mid-morning or you get VERY hungry if lunch is a bit late. These are signs that your blood sugar is a bit low and your body will ask for something sweet to bring it back up. We always overcompensate, so instead of a small boost, you get another spike.
The blood sugar rollercoaster is often most evident by the late afternoon. The lunch spike is long gone and now you’re dipping really low. Your blood sugar will go down with the same intensity as your blood sugar high. This means a small high = a small low. A big high = a big low.
Now it’s 4pm or 5pm and you’re exhausted, hungry, grumpy, and your day isn’t over. Yes, your 4pm sweet craving is just a symptom of the blood sugar rollercoaster.
Symptoms of imbalanced blood sugar (rollercoaster symptoms) –
Tired and craving sugar around 4pm (this can also be a sign of adrenal fatigue)
Feeling hungry within 3 hours of eating
Your hunger feels demanding, changes your personality, and/or lowers your energy
You wake up feeling hungry or feel hungry in the middle of the night
You feel GREAT after a sweet treat…and then feel impatient, tired, and frustrated after about an hour
You have sore joints, inflamed skin, high cholesterol, etc (Inflammation is triggered when our blood sugar is high)
What your blood sugar blood tests mean
The two main ways to test your blood sugar are fasting glucose and HgbA1c (stands for hemoglobin a1c, or shortened to just “A1c).
HgbA1c is the primary test used to diagnose Type II Diabetes and Pre-Diabetes. HgbA1c is a long-term marker of blood sugar control. It tests for red blood cells with a sugar coating and shows your average blood sugar over about 3 - 4 months.
HgbA1c at or below 5.4 – this is fantastic. Your blood sugar is at a perfect level and you’re not at risk for any blood sugar related conditions
HgbA1c 5.5 – 6.0 – technically, your doctor will be happy with this, although some research has shown that over 5.5 can increase your risk for high blood sugar related conditions like cardiovascular disease, dementia, and certain cancers. Your risk is low but lowering your number would be great :).
You may also be feeling some symptoms of Insulin Resistance, like feeling a blood sugar crash after having a healthy high-fibre carb like steel cut oats.
HgbA1c 6.0 – 6.5 – You’re in the Pre-Diabetes category. It’s a good time to bring your blood sugar down!
HgbA1c over 6.5 – you’ve now crossed the blood sugar threshold for Type II Diabetes. But, it’s never too late to bring your blood sugar down! The sooner you start the easier it is :)
*IMPT note – some doctors use higher numbers for their diagnoses. Some feel over 7.0 = diabetes and over 6.5 = prediabetes. I’ve had one client whose doctor didn’t diagnose him until his a1c was over 10!
The important thing is to know where your a1c is, and to do your best to get it below 5.5 :).
Now let’s add your Fasting Glucose numbers to the mix
Fasting glucose is a blood sugar test that measures the amount of glucose (sugar) in your blood after you've fasted for at least eight hours. It's an essential test to check if you have diabetes or prediabetes.
In Canada, if your fasting glucose test results fall between 3.9 and 5.5 mmol/L, it's considered normal. However, if your results are higher than 5.6 mmol/L, it may indicate that you have prediabetes or diabetes.
In the United States, if your fasting glucose test results fall between 70 and 99 mg/dL, it's considered normal. But if your results are higher than 100 mg/dL, it may indicate that you have prediabetes or diabetes.
If your fasting glucose test results are higher than 7.0 mmol/L in Canada or 126 mg/dL in the United States on two separate occasions, it may indicate that you may have moved into the Type II Diabetes range.
What does it mean if your A1c is okay, but your Fasting Glucose is high?
Overall, your blood sugar is well managed (okay A1c) but your blood sugar spikes if you go too long without eating. Your body will use cortisol to push your blood sugar up, and this can lead to more burnout and weight gain (especially around the belly).
In a nutshell, this means your body doesn’t like fasting. This could be a sign of early blood sugar issues, but it also can be a sign of adrenal fatigue and burnout.
Be sure to eat regularly (every 4 – 5 hours) and you might do really well with a bedtime snack.
What does it mean if your A1c is high but your Fasting Glucose is okay?
Your blood sugar is sitting a bit high most of the time, but you’re a very good faster. You might do well with a 12 – 14 hour overnight fast and with less snacking (just eat 3 meals per day). Moderate fasting might be a good tool for you to bring down your blood sugar.
Five ways to raise blood sugar
While we only usually think about sugar causing our blood sugar to spike, there are actually 5 different ways.
1. White sugar, refined carbohydrates, & artificial sweeteners
2. Caffeine
3. Cigarettes
4. Stress – Fight or Flight
5. Food Sensitivities
#2 - #5 spike your blood sugar because they’re stimulants. Anything that puts your body into fight or flight will raise your blood sugar so you have the energy for the *possibly* life or death situation. Your body can’t differentiate between types of stress…so a stressful phone call or email will put your body into the same “ready mode” as if a bear is chasing you.
This is important to note if you’re dealing with high blood sugar but your diet doesn’t seem to be a problem (you’re doing “all the things”). It’s time to look at stress and stimulants as a possible cause.
The perils of high blood sugar
Our blood sugar naturally goes up and down throughout the day.
It goes up after we eat something, and our insulin works to move that energy into the cells. Then it heads down and we get a signal that we’re hungry (real, undemanding hunger). We eat, and the cycle continues.
But, if we eat a food that spikes our blood sugar, then we get some extra symptoms.
First, your blood sugar gets a little too high. Insulin works REALLY hard to get any extra glucose gets stored away in the muscles later…but, sometimes we have too much glucose in our blood.
Why? Our body hasn’t fully adapted to the refined sugars and flours in our life. The high-fructose corn syrup in our drinks is particularly problematic to our body. In the past, all glucose came in whole food (along with fibre and nutrients). Finding some honey in a beehive was a rare treat.
But! There are so many things that can trigger high blood sugar, that being on the blood sugar rollercoaster DOESN’T mean you’re just scarfing down twinkies all day.
A slight imbalance in your diet can put you on the blood sugar rollercoaster, even when you’re eating tons of fruits and veggies. You can be doing everything you’re supposed to be do and still have blood sugar issues.
When we have too much sugar in our blood, more than what our muscles can handle, then our body needs to store that extra energy in our fat cells. Plus…it’s pretty damaging.
When our blood sugar spikes our insulin spikes too, and our bodies -
- gain weight (especially around the waist)
- trigger inflammation
- damaged arteries
- eyesight problems
- memory issues
There is a theory on dementia that’s gaining traction right now that’s related to blood sugar. It’s called Type III Diabetes, and the belief is that high glucose damages the brain, leading to dementia symptoms. This is still a working theory, but it’s gaining strength! More on how this damage occurs in Part 2.
Glucose vs. Fructose
Glucose and fructose are two types of simple sugars that are found in many foods and drinks we consume. While both sugars provide energy to the body, they are processed differently by the body. Glucose is the primary source of energy for most cells in the body and is found in many foods, such as bread, pasta, and fruit. Fructose, on the other hand, is mainly found in fruits and some processed foods and drinks, such as soda and candy.
Glucose
When we consume glucose, our body breaks it down into a form of sugar called glycogen, which is stored in the liver and muscles. The body can then use glycogen as a source of energy when needed. Glucose is also used to create ATP, a molecule that provides energy for the body's cells. When glucose levels in the blood rise, the pancreas releases insulin, a hormone that helps cells absorb glucose from the bloodstream and use it for energy.
Fructose
Fructose, on the other hand, is processed differently by the body. When we consume fructose, it is mainly metabolized by the liver, where it is converted into glucose, glycogen, or fat. Unlike glucose, fructose does not stimulate the release of insulin, which can lead to elevated levels of blood sugar and insulin resistance over time. But, consuming too much refined fructose (high fructose corn syrup, etc) can contribute to the development of metabolic disorders such as type 2 diabetes and obesity.
Naturally occurring fructose found in fruit isn’t a problem for most people. It’s a relatively low amount of fructose and the digestion is slowed down by the fruit’s fiber. But, the refined fructose is trouble! And, I’m sad to say, that includes agave syrup, which is 90% fructose and lacks fibre.
Now that you’ve got an understanding of blood sugar…let’s jump over to Part 2 to dive into Insulin Resistance, a.k.a. when blood sugar imbalances start to wreak havoc in the body.
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