Maintaining balanced blood sugar is essential for your overall health, as well as for your energy levels, and as part of effective weight management.
At Amchara, we believe that a personalised approach to nutrition and lifestyle can help you on your journey to optimise your health and wellbeing.
We always take an evidence-based approach and in this article, we explore the impact of high or low blood sugar on your body, the symptoms and health risks associated with imbalances, and we share eight actionable strategies to improve your blood sugar control naturally.
Why does your blood sugar level change?
Your blood sugar levels change throughout the day. Fluctuations occur depending on what you eat, how active you are, and also how stressed you are.
Carbohydrates are made up of different types of sugars, fibre, and starches. While glucose is the primary sugar your body uses for energy, carbohydrates also contain other sugars like fructose and lactose. Starches in food like potatoes, rice, and whole grains, are complex carbs that break down into sugar more slowly, providing you with steady energy.
When you eat carbohydrates, your body breaks them down into sugar (glucose), which enters your bloodstream.
Too much sugar or processed foods can cause your blood sugar to spike, while skipping meals, intense exercise, or excessive alcohol can cause blood sugar to drop too low, leading to dizziness, fatigue, and cravings. Stress and poor sleep also affect blood sugar by triggering stress hormones like cortisol, which can make levels rise.
The impact of blood sugar imbalance on your body
High blood sugar (hyperglycaemia)
If your blood sugar levels remain consistently high, your body has to produce more insulin to help your cells absorb glucose. Over time, this can lead to insulin resistance, a precursor to type 2 diabetes. Symptoms of hyperglycaemia include thirst, frequent urination, fatigue, and blurred vision. High blood sugar also contributes to inflammation, oxidative stress, and damage to blood vessels, which increases the risk of heart disease
and other chronic health complications.
A low glycaemic index (GI) refers to food that causes a slow increase in blood sugar levels after consumption. Studies have demonstrated that diets with a low glycaemic index significantly reduce blood sugar spikes, highlighting the importance of balanced meals.
Low blood sugar (hypoglycaemia):
If your blood sugar drops too low, you may experience symptoms such as dizziness, shakiness, sweating, irritability, and difficulty concentrating. Hypoglycaemia can occur if you miss meals or consume too few carbohydrates in relation to how much energy you need. This can impair your ability to function effectively and can be dangerous to your health. Studies have shown that maintaining steady blood sugar levels through eating regular and balanced meals can prevent this, and support your overall metabolic stability.
Amchara’s strategies to improve your blood sugar control
Embrace balanced nutrition
Focus on meals that include a mix of fibre, lean protein, and healthy fats. Foods like whole grains, vegetables, lean meats, and avocados slow the digestion and absorption of carbohydrates, preventing sharp spikes in blood sugar.
Try starting your day with a balanced breakfast like oatmeal with yoghurt, nuts and berries to provide lasting energy.
Minimise refined sugars and simple carbohydrates
Cutting back on foods high in refined sugars (such as sweets, fizzy drinks, and pastries) helps prevent rapid blood sugar increases.
Replace sugary snacks with whole fruits or a handful of nuts, which provide natural sweetness as well as essential nutrients.
Incorporate more protein
Protein helps to stabilise your blood sugar – it slows carbohydrate absorption and triggers satiety hormones, which help you feel full for longer.
Add lean protein sources such as chicken, fish, tofu, or legumes to every meal to promote steady energy levels.
Increase fibre intake
Dietary fibre, particularly soluble fibre, slows the absorption of sugar and aids in digestion, leading to more stable blood sugar levels.
Include fibre-rich foods like vegetables, fruits, beans, and whole grains in your meals.
Stay hydrated
Dehydration can lead to an increase in blood sugar levels, as your body tries to conserve water by retaining glucose.
Aim for 8–10 glasses of water a day, herbal teas contribute to your water intake and can contribute to supporting your digestion and aiding relaxation.
Practice regular, moderate exercise
Physical activity helps your cells use glucose more effectively and lowers blood sugar levels. Exercise also improves insulin sensitivity, making your body more efficient at managing blood sugar.
Commit to 20–30 minutes of moderate exercise daily, such as brisk walking, yoga, or cycling.
Manage stress
Stress triggers the release of the stress hormone cortisol, which can raise blood sugar levels and promote fat storage. Managing stress is crucial for maintaining balanced blood sugar and overall health.
Incorporate stress-reduction techniques such as meditation, deep breathing exercises, or journaling into your daily routine.
Establish regular eating patterns
Skipping meals can cause your blood sugar to drop too low, potentially leading to over- eating. Regular meal patterns help maintain a steady supply of energy and prevent extreme fluctuations in blood sugar.
Schedule consistent meal times and plan healthy snacks to avoid long gaps between meals.
The science behind these strategies
Several clinical studies support the effectiveness of these strategies. A study in Diabetes Care found that low-glycaemic index diets significantly reduced postprandial blood sugar spikes, helping to prevent insulin resistance. Research published in The American Journal of Clinical Nutrition has shown that higher protein intake at breakfast correlates with reduced hunger and lower overall calorie consumption. Both these studies reinforce the importance of balanced nutrition and regular meal patterns.
Regular moderate exercise has been consistently linked to improved insulin sensitivity and better blood sugar control. A review in Diabetes Metabolism Research and Reviews highlighted that physical activity reduces HbA1c levels, a key marker of blood sugar control, in diabetics and non-diabetics alike.
Stress management also plays a critical role in blood sugar regulation. Studies have demonstrated that practices such as mindfulness meditation can reduce cortisol levels, helping to prevent blood sugar spikes caused by stress.
Takeaway
Balancing your blood sugar is essential for steady energy, effective weight management, and overall health. By focusing on balanced nutrition, reducing refined sugars, incorporating adequate protein and fibre, staying hydrated, engaging in regular exercise, managing stress, and maintaining regular eating patterns, you can create a foundation for sustainable weight loss and long-term health and wellbeing.
At Amchara, our personalised approach helps you implement these strategies in a way that aligns with your unique needs. Our expert Personalised Health practitioners are here to support you with tailored nutrition plans, stress management workshops, and lifestyle coaching, according to your individual health circumstances. We are here to help you Change for Good.
