Exploring the ways blood sugar impacts your health
Exploring the ways blood sugar impacts your health
Are you aware that your blood sugar levels can change frequently, and it is important to maintain a stable level in order to improve your overall health? In this article, you will get acquainted with the reason your blood sugar levels might fluctuate, the effects of these changes on your health, and tips to help you on maintaining a stable blood sugar level.
Sugar and blood sugar levels
Sugars and carbohydrates are widely consumed substances across the world. They play a vital role in providing energy to the body and in regulating the blood sugar levels, or blood glucose levels, throughout the day (1).
After a meal, our metabolism works to keep our blood sugar levels steady. It does this by reducing the production of sugar (glucose) and promoting its storage as both short-term and long-term energy reserves (2).
The way your body metabolism responds after eating depends on the type of sugar you consume – simple sugars or complex sugars (1). Foods such as sugar-sweetened foods, beverages, and refined grains are a source of simple sugars, which are associated with higher increases on blood sugar levels.
Sources of complex sugars include minimally processed grains, legumes, and whole fruits. These are considered as a better option to maintain a steady blood sugar level.
When simple sugars and complex sugars are consumed in excess, or under consumed from processed food sources, acute and/or chronic conditions might arise as consequences.
What happens if your blood sugar levels are too high?
We already know that high blood sugar levels might have negative impacts on our health. Stress, some sort of medications, insulin resistance and an unhealthy lifestyle are the core of the increasing of the blood sugar levels (2,3).
Usually, people with higher blood sugar levels tend to experience an increase in feeling thirsty and they have a higher urinating frequency. Experiencing blurred vision, headaches, and fatigue are also symptoms.
On the long term, high blood sugar levels are associated with an increased risk of obesity, type 2 diabetes, heart disease and other organ damages, like nerves, eyes, kidneys, and brain (3).
What happens if your blood sugar levels are too low?
On the other hand, the low blood sugar levels might also have negative impact on your health, occurring when you don’t eat enough carbohydrates according to your nutritional requirements or when the physical exercise is inappropriate in contrast to your food intake (2).
If your body is deprived of having enough fuel to sustain life, the central nervous system won’t be able to synthesize glucose, store, or concentrate glucose from the body circulation (4). As consequence, a brief decrease on the blood sugar levels might cause severe central nervous system dysfunction, and a prolonged decrease might cause cell death and coma.
Commonly, but depending on the severity and duration of the low blood sugar level, people tend to experience shakiness, confusion, irritability, sweating, and a fast heartbeat.
Strategies to maintain a stable blood sugar level
To begin with, it is important to understand what the normal blood sugar levels are. A fasting blood glucose level between 70 and 99 mg/dL is considered normal regardless of some variations caused by diet, physical exercise or medication as mentioned before (1–2).
When the blood sugar levels are higher or lower than this level some strategies need to be considered:
1. Implementing a healthy diet according to your nutritional needs is one of the strategies to maintain a stable blood sugar levels (5).
Specifically, consuming high in fibre foods such as foods rich in whole grains as source of arabinoxylans seems to be a good adding to a healthy diet along with fruits and vegetables (6). Curious about arabinoxylans? Read our article here.
What’s more? Lean proteins, and healthy fats and limited added sugars consuming are as well associated with better blood sugar control.
2. Physical exercise is an essential part of a comprehensive lifestyle changing (5). Studies have shown that both aerobic and resistance training have positive effects, and that combining the two types of exercise has even more positive effects. This way, combining a healthy eating with physical exercise is crucial on stabilising the blood sugar levels and maintain a healthy weight balance.
Why is it important to keep blood sugar stable?
Summarising, having high blood sugar levels increase the chances of developing obesity, diabetes, and heart disease. On the other hand, having low blood sugar levels can cause problems with cognitive function and other complications. This way, adopting a healthy diet, being physically active, and controlling your weight might helping you on maintaining a stable blood sugar levels and lower the risk of experiencing these adverse health effects.
