Blood Sugar Balance

How sugar can stress out your system

We all know that too much sugar isn’t great for our health, but did you know that stress can spike your blood sugar just as much as a piece of cake? In this article, I’ll dive into why keeping your blood sugar balanced is so important, how stress plays a role, and share some quick and easy tips to help you achieve better health through balanced blood sugar levels.

Sugar 101

First, let’s define what we mean by “sugar,” as different types have varying effects on our bodies. Sugar is a carbohydrate found naturally in foods like fruits, grains, and vegetables. It comes in many forms, such as fructose in fruit and lactose in milk. Our bodies are designed to break down sugars and carbohydrates into a molecule called glucose, which our cells use for energy. Glucose is essential to human life and is the ‘sugar’ we refer to in ‘blood sugar.’

Different sugars are absorbed into our bloodstream at different rates, depending on the type of sugar and whether it is combined with other nutrients like fat, fibre, or protein. The sugar most quickly absorbed into our blood is called ‘free sugar.’ Free sugar means that the sugar has been refined and processed, removing it from any other compounds like fibre in fruit or protein and fat in milk. The presence of fibre, fat, and protein in foods slows down the absorption of sugar because our bodies take more time to process these other nutrients.

Free sugar raises our blood sugar levels quickly and can cause significant damage. Unfortunately, the food industry exploits our natural craving for sugar by adding it to many products to enhance taste, texture, and addictiveness, leading us to crave and buy more. This overconsumption of sugar has serious consequences, as seen in the modern rise in Type 2 diabetes and obesity.

According to the NHS, adults should have no more than 30g of “free sugars” per day, roughly equivalent to 7 teaspoons. Once you start reading labels and keeping track, you’ll be amazed at how quickly you can reach this limit. 

Why blood sugar balance is key

Maintaining steady blood sugar levels is crucial for optimal energy, hormone balance, mood, and weight management. When our blood sugar spikes, our body releases insulin to store the excess as either glycogen (stored in our liver and muscles for quick energy release) or fat (a long-term storage solution once glycogen stores are full). A spike in blood sugar often leads to a subsequent crash, causing our blood sugar levels to drop dangerously low. To counteract this, our bodies release the stress hormone cortisol to quickly raise blood sugar levels and protect our brains from energy deprivation.

Stress also triggers a rise in cortisol, which releases sugar into our bloodstream for the 'fight or flight' response. In the past, this response was essential for survival, whether fighting off wild animals or fleeing from danger. However, modern stressors, like writing an angry email at our desk, don't use up the same energy, causing our blood sugar levels to remain high. This forces our bodies to store the excess sugar quickly.

Many of us unknowingly ride a blood sugar ‘rollercoaster.’ Personally, I used to rely on coffee or a 'sweet treat' as a pick-me-up to get through the day. Our bodies prioritise storing excess sugar quickly because high levels in the blood can damage tissues. This is why people with diabetes once faced severe complications like amputations or blindness before treatments like insulin were available; their tissues couldn't recover from the constant sugar onslaught. But the constant ‘up and down’ of blood sugar highs and blood sugar lows, can leave us putting on weight, feeling energy slumps throughout the day, and causing further physiological problems to our health.

As you can see, managing your blood sugar levels is a vital part of managing our health. And this can be achieved through diet, lifestyle changes, and exercise. For those with diabetes, medical treatment is also essential. By maintaining balanced blood sugar, we support our energy levels, hormone balance, mood, and weight.

Five ways to manage sugar

It’s natural to crave foods with sugar – it’s one of our survival mechanisms. However, being constantly exposed to highly-processed, high-sugar foods is not natural. Unfortunately, the food industry has hijacked our habits and health by exploiting this natural craving. Through powerful advertising, we're often brainwashed into believing that sweet things are a ‘treat’ and something we ‘deserve,’ a message that starts in childhood with sugary foods marketed to kids.

While I’m the first to admit that life would be dull without any sweetness, I’m also on a mission to teach people that we can still enjoy the pleasure of natural sweetness in our foods without sacrificing our health.

Below are five top ways I like to manage my sugar consumption that you may find helpful.  

1. Learn how to read labels

Unless you have unlimited time, energy, and budget, you probably rely on some packaged food like the rest of us. Unfortunately, many packaged foods are high in sugar, even those we don’t typically consider sweet, like baked beans and salad dressings. A good way to assess safe sugar levels is to read the nutrition label.

Anything with 5g or less of total sugars per 100g is generally safe to eat without spiking blood sugar. You can also use the nutrition labels to work out the item’s percentage sugar - for example - if the label says that there are 40g of sugar per 100g of product, that means it is 40% sugar! I find this a really insightful way of looking at labels, and thinking about the nutritional content of the food.

Also, consider the ratio of carbohydrates to protein. Refined carbohydrates quickly turn into glucose, so even foods without ‘added sugars’ can spike your blood sugar. When carbs, protein, fat, and fibre are consumed together, it takes our body longer to break everything down. Research shows that a carb-to-protein ratio of 4:1 helps prevent blood sugar spikes. For example, if a package lists 40g of carbohydrates and 10g of protein, it’s likely to be a better choice.

Reading labels will quickly show you how many “healthy” foods are actually high in sugar. For instance, a well-known brand of organic fruit yoghurt for kids has 9.7g of sugar per 100g, meaning one small pot contains almost half the recommended daily sugar intake! This is because the fruit in the yoghurt is highly processed, freeing the sugar. It’s healthier (and can be cheaper) to buy a pot of organic full-fat yoghurt and top it with a few berries and a teaspoon of honey or maple syrup.

Beware of ‘low sugar’ or ‘no added sugar’ claims. These products often contain artificial sweeteners, which can negatively impact our gut health and blood sugar levels.

2. Retrain your sweet tooth

The food industry has exploited our natural preference for sweet foods, making sugar a key ingredient in many products. It took me a while to adjust my own sweet tooth and habit of constantly treating myself, but it’s been worth it. Be gentle with yourself and make dietary changes in a way that works for you. Some people slowly wean themselves off sugar, while others prefer a quick, thorough change in habits.

Cutting out sweet foods can be challenging if you’re used to added sugars.

There are no studies on how long it takes to retrain our taste buds or overcome sugar dependence, but many people report improvements in as little as 3 to 4 weeks. Stay committed, and soon you’ll find your usual ‘treats’ taste too sweet.

3. Smart Sugar Swaps 

Understanding the glycaemic index and glycaemic load of foods can be informative but also confusing. Here are some simple swaps to lower your sugar consumption without feeling deprived:

Swap this high-sugar food > better option

· milk chocolate, sweets > 70% dark chocolate

· white bread > wholemeal bread or sourdough

· white pasta > whole grain pasta

· white rice > brown rice or basmati rice

· fruit juice > water with fresh mint or fresh fruits, or herbal teas

· dried fruit > fresh fruit

· fruit yoghurt pot > greek yoghurt drizzled with 1tsp honey or fresh berries

· breakfast cereal > savoury breakfasts such as eggs on toast

4. Exercise

Exercise lowers blood sugar levels by using glucose for energy. The blood sugar balancing effect can last up to 72 hours after exercising, demonstrating how effective movement can be for our health. 

The best exercise to keep blood sugar low and mood high is the one you love most.

Find an activity that fills you with joy, and you’re more likely to stick with it. ‘Walkie Talkies’ with a friend, dance around the kitchen while making dinner, join a group class, walk a dog - anything that gets you moving and makes you feel good. The NHS advises at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. But, a recent study showed that even a short, 10-minute walk after eating could lower blood sugar by 22%. This simple fact can inspire you to incorporate more movement into your day.

5. Manage Stress

Managing stress is crucial for many aspects of health, including blood sugar levels. Low blood sugar can trigger stress hormones, and chronic stress can wreak havoc on your blood sugar.

I recently wore a continuous glucose monitor to track my blood sugar response to different foods. The most fascinating outcome was discovering that stressful events had a more significant impact on my blood sugar levels than the foods I ate! For instance, driving one of my children to the GP, getting stuck in traffic, and realising we would be late caused a huge blood sugar spike. Similarly, receiving stressful communication resulted in another massive spike. This experiment was an eye-opener, revealing how stress profoundly affects my body’s ability to manage blood sugar balance. While this is my individual response, it highlights the importance of managing stress for overall health and well-being.

How you manage stress is up to you. For inspiration - here are some well evidenced stress management techniques:

· breathwork (my personal favourite)

· meditation

· yoga

· spending time outdoors and in nature

· maintaining healthy social connections

· regular exercise

The key is to find what resonates with you. My biggest tip is to always be kind to yourself, even when you feel like you’re failing. We can’t control what happens to us, but we can control how we respond to stressful situations, and how we treat ourselves.

Key Takeaways

I could write much more about blood sugar, but I like to keep things simple, accessible, and actionable. Start with reading your nutrition labels, making a few food swaps, and keep track of how you feel. Hopefully, you’ll start to notice improvements in your overall energy and health as your blood sugar becomes more balanced.

If you have any underlying health conditions, please consult your doctor or health professional before making changes to your diet or exercise routine.

Feel free to get in touch if you’re still finding it hard to tame your sweet tooth, manage your stress, or balance your blood sugar. Everyone is different, and I can help pinpoint the areas that will most benefit you with a personalised consultation.