Why a Stable Blood Sugar Level Is So Important
Feeling fit, healthy and balanced is what many people want: keeping an eye on your blood sugar level is a decisive contribution to achieving it. Plus: What we can do to keep it stable.
Blood sugar level - a word that is familiar. But very few of us have ever dealt with our personal blood sugar level. Most of the time, everything to do with blood sugar is quickly associated with diabetes. However, blood sugar levels are not only important for people with diabetes, but for all of us. It is a truly interesting topic for all those who want to strengthen their overall well-being and health.
The blood sugar level - what is that anyway?
What does our body need to function properly? Energy! This energy for various processes in the body is provided to us, among other things, in the form of glucose (dextrose) via our blood. How much glucose is present in our blood at any given time determines our blood sugar level. If we have a balanced blood sugar level, our body is always optimally supplied with energy and we can perform well mentally and physically. If, on the other hand, we have unstable blood sugar levels, it could be compared to poor energy management.
This is how it works: Our body is always striving to keep the blood sugar level stable. The two hormones insulin and glucagon play a decisive role in this. We take in carbohydrates through our food (mainly contained in grains and grain products such as bread, pasta, rice...), which are then broken down by enzymes in the mouth and small intestine to make them accessible to the body. The glucose enters the blood via the intestinal wall. As soon as the blood glucose level rises, the pancreas releases insulin, which helps to make the glucose accessible to the cells. As soon as there is too much excess glucose in the blood that is not needed at the moment, it is stored in the muscles and liver. Later, if too little glucose is available to the body, this supply is released again with the help of the hormone glucagon.
Our blood sugar level fluctuates during the course of the day. It depends on what we eat, how many and which (more on this later) carbohydrates we consume, and how much energy we need at any given time.
"Our body and brain cannot perform well if they don't have enough energy available to them."
The blood sugar level has an enormous impact on our well-being and health.
But now to the fascinating part: our blood sugar level not only influences how much energy we have available, but also a variety of aspects that affect our well-being and health. A long-term unstable blood sugar level, with many highs and lows, puts a strain on our mental and physical health. For example, it has a strong influence on our mood and especially on our mental performance. (Our brain consumes a high percentage of our body's total glucose needs at rest). Even fatigue as well as a weakened immune system are possible consequences. At the same time, especially in women, it is the key to balanced hormones: blood glucose levels affect the menstrual cycle and fertility. In addition, stable blood sugar levels contribute to good sleep and better rest, while high levels make for poorer sleep. The list could go on. However, the priority here is to realise how much good we can do for ourselves if we start paying attention to keeping our blood sugar levels as stable as possible.
Simple tips and things to know for more stable blood sugar levels
- Keyword carbohydrates: There are simple and complex carbohydrates. Simple carbohydrates (such in sugar or white flour) cause the blood sugar level to rise quickly and then drop again. Complex carbohydrates, on the other hand, such as those found in wholemeal products, cause it to rise more slowly and sustainably.
- As the first tip already suggested: Sugar, as found in sweets and co., is not a friend of a stable blood sugar level. That's why it's best to avoid it as much as possible. If you really want to have something sweet, it is best to have it right after a meal, for example, right after lunch. The meal acts as a buffer, so to speak, which prevents a very rapid rise and fall.
- Fruit also consists of simple carbohydrates. However, fruit also contains a lot of fibre, which makes a crucial difference. But be careful: We are talking about whole fruit here. Juice (also 100% direct juice), on the other hand, contains no more dietary fibre!
- Protein and healthy fats are another important factor - balanced, healthy meals with a good protein source are ideal. The protein source here is the counterpart to the carbohydrates, so to speak, and prevents a rapid rise. Breakfast in particular plays an important role and has a decisive influence on whether the blood sugar level remains stable during the day or not. A protein-rich breakfast (e.g. with eggs or a protein smoothie) is therefore always a good idea.
- Quick tips for in-between: include cinnamon in a dish every now and then and drink a glass of water with a tablespoon of apple cider vinegar before a meal. Both support stable blood sugar levels.
Of course, as with all health-related topics, it is important to remember that every body is different. We all react individually to different meals, and our blood sugar levels are no exception. Anyone who is really interested in diving deeper into this subject should think about blood glucose monitoring. In this process, blood glucose levels are measured continuously over two to four weeks with the help of a sensor and reveal information about various health aspects and possibly ideal dietary measures.
