balancing blood sugar

Written By Bella Kalkbrenner

Balanced blood sugar is crucial for everyone and a foundational starting point for overall wellness. For women, having balanced blood sugar helps promote pain-free and PMS-free periods while contributing to glowing skin, improved cognitive function, optimal energy levels, stable moods, and much more.

In this blog, I will discuss carbohydrates, blood sugar, the importance of healthy blood sugar levels, and how to find blood sugar balance.

Do you…

Skip meals throughout the day (unintentionally or intentionally)?

Wait until you are starving to eat?

Rely on coffee to wake you up in the morning and get you through the afternoon?

Feel tired throughout the day or have difficulty focusing as the day continues?

Wake up in the middle of the night and have trouble falling back asleep?

Crave sugar frequently?

Experience anxiety throughout the day and aren’t sure why?

Have a hard time waking up in the morning?

Experience headaches throughout the day?

Feel shaky or “hangry” between meals?

Suffer from skin problems such as acne?

If you resonate with any of these, you may be experiencing imbalanced blood sugar. Balanced blood sugar is an essential aspect of overall health. By intentionally supporting your blood sugar levels through a holistic approach (mind and body), you can support your daily mood, energy levels, and overall health. Keep reading to learn more.

Carbohydrate Metabolism and Blood Sugar

Carbohydrates are an essential macronutrient that supply energy (in the form of sugar) to our body. Once ingested, food containing carbohydrates is broken down within the gastrointestinal system into simple sugars such as glucose, fructose, and galactose. Glucose molecules are absorbed from our intestines into the bloodstream, where they are transported to cells all over the body. Glucose (blood sugar) is the primary source of energy for the brain, red blood cells, and central nervous system (CNS).

In response to elevated blood sugar levels, pancreatic beta cells produce the hormone insulin. Insulin aids in transporting glucose to cells for use as energy. When there is leftover sugar (energy), insulin enables the storage of glucose as glycogen within the liver and our muscles and as triglycerides in fat tissue.

Simple Carbohydrates

Simple Carbohydrates are composed purely of sugars (like glucose and fructose); these have simple chemical structures of one sugar (monosaccharides) or two sugars (disaccharides). Due to this simple chemical structure, these carbohydrates provide quick energy to the body, resulting in a rapid spike in blood sugar and increased insulin secretion from the pancreas.

Examples: candy, sugar, honey, syrups, refined flours, and soda

Complex Carbohydrates

Complex carbohydrates comprise complex chemical structures of three or more sugars (oligosaccharides and polysaccharides). Many complex carbohydrates contain additional vitamins, minerals, fiber, and essential phytonutrients.

The body has to work harder and longer to digest complex carbohydrates and break them down into simple sugars that can be absorbed. As a result, complex carbohydrates have less of an immediate impact on blood sugar (slower release of sugar) and insulin levels.

Examples: fruits, vegetables, whole grains, and legumes

Glycemic Index (GI)

The glycemic index explains how different foods affect our blood sugar. It ranks foods from 0 to 100 based on how fast they raise blood sugar levels after consumption. Refined grains and sugars have a high glycemic index, meaning that they are rapidly digested, creating large fluctuations in blood sugar and providing quick energy. Foods with a low glycemic index, such as whole oats and beans, are digested slower, causing a gradual rise in blood sugar and supplying lasting energy.

The GI of a food is affected by:

  • processing (highly processed v. minimally processed)

  • physical form (finely ground v. whole)

  • fiber content (high fiber = slower digestion, low fiber = quick digestion)

  • macronutrient content (carbohydrates that also contain fat or protein are digested much slower — ex. quinoa)

Remember, different sources of carbohydrates impact human physiology in various ways…

Processed carbohydrate sources are:

  • high GI (the more milled and refined a carbohydrate source is, the faster it will be digested and converted into sugar)

Whole food carbohydrate sources are complete with:

  • cofactors (essential vitamins and minerals - these aid in the metabolism of the food)

  • polyphenols (good for the gut and potent antioxidants)

  • fiber (slows the spike in blood sugar and feeds good bacteria in the gut)

Examples: fresh fruits, vegetables, whole grains (quinoa, oats, wild rice), legumes (beans, lentils)

It is crucial to remember that no food is inherently “good” or “bad.” I have found that labeling foods in such a dichotomous (all-or-nothing) way causes excessive stress. In truth, stressing about something you ate is likely more unhealthy for your body than what you may have consumed. Some foods are more nourishing and nutrient-dense and should be eaten more frequently.

Blood Sugar Balance Importance

Maintaining stable and healthy blood sugar levels is vital for short—and long-term health. Balanced blood sugar benefits women’s health in many ways, including:

Blood Sugar + Mood and Energy

Consuming simple or complex carbohydrates without anything else results in mood and energy fluctuations. This results from an increase in blood sugar followed by a rise in insulin. Once insulin is released, it creates a sudden decrease in blood sugar levels as it transports the glucose into our cells. This increase and subsequent decline in blood sugar levels correlate with a surge and crash in energy levels.

Blood sugar fluctuations are reflected in our mood and energy:

  • after consuming a carbohydrate source on its own, we begin by feeling re-fueled and energized

  • however, without nutritional cofactors (protein, fat), not long after eating, we feel hungry again, tired, irritable, anxious, possibly shaky, and unable to focus

  • our body requires more energy, so, seeking a quick fix, we gravitate towards more sugar (sugar cravings) or caffeine (coffee addiction, etc.)

*although complex carbohydrates do not increase blood glucose as rapidly as simple carbohydrates, it is still essential to pair them with a fat and/or protein to avoid the pattern above

This vicious cycle never gives our body the macronutrients needed to stabilize blood glucose levels and feel safe, triggering the body’s fight-or-flight response (sympathetic activation). This increases epinephrine (adrenaline) secretion, which signals the liver to produce more glucose (blood sugar). Staying in this fight-or-flight mode has many adverse effects on the entire body and its hormones.

You can learn more about nervous system health here.

What happens to blood sugar when skipping meals and ignoring hunger?

Skipping meals and ignoring hunger pangs damages blood sugar levels, natural circadian rhythm, female hormones, and overall health; going long periods without eating results in a drop in blood sugar and sympathetic nervous system activation. Skipping just one meal, especially breakfast, has detrimental effects. When you skip breakfast, your body’s natural circadian clock is disrupted, negatively affecting healthy insulin production, blood sugar metabolism, energy, mood, etc. (not a good way to start the day).

Glucose from essential macronutrients is the fuel our bodies run on; when blood sugar is imbalanced, every organ in the body, along with cognitive and central nervous system function, is affected. Low blood sugar from skipping meals or going too long without eating a balanced snack or meal can lead to feelings of fatigue, brain fog, irritability, and anxiety. When constantly skipping meals and ignoring hunger, the body becomes dysregulated, and the sympathetic nervous system (fight-or-flight) is activated, releasing stress hormones such as cortisol; this cycle contributes to female hormonal imbalance. You can learn more about hormone imbalances here.

Ways to Balance Blood Sugar

Balanced Nutrition and Preparation:

A balanced meal comprises complex carbohydrates, healthy fats, and quality protein. Studies show that consuming a combination of macronutrients (carbs + fat + protein) supports stable blood sugar levels, as opposed to consuming carbohydrates on their own, which significantly increases blood sugar levels.

A helpful way to ensure you have all the components of blood sugar-supporting meals on hand is to pre-prepare foods. You can choose any day (I love Sundays) to take some time and prepare a few different foods from each category (protein, complex carbohydrates, and healthy fats). Here are some examples:

  • complex carbohydrates: roasted sweet potatoes, quinoa, brown rice, wild rice, oats, buckwheat, roasted chickpeas, black beans, roasted broccoli, baked squash, hummus

  • quality protein: chicken breast, hard-boiled eggs, tofu, quinoa cooked in bone broth, salmon, lentils

  • healthy fats: complete your meals with extra virgin olive oil, avocado, ghee, avocado oil, nuts and seeds

Here are some of my favorite blood sugar-balancing snacks:

  • hummus + veggies

  • banana or dates + nut or seed butter

  • cottage cheese + seed crackers

  • protein smoothie (my favorite smoothie recipe)

  • chocolate + strawberries + walnuts

  • rice cakes + avocado + hemp hearts

  • whole food protein bar

  • apple + almond or sun butter

  • hardboiled egg + crackers + avocado

If you don’t have the ability to cook for yourself throughout the day (in college, etc.), use this information to choose wholesome meal components and snacks that provide balanced nutrition. Work with what you have — fuel your body.

You can learn more about balanced nutrition here.

You can learn more about eating during the different phases of the menstrual cycle here.

Breakfast + Lunch + Dinner (eating every 3-5 hr)

Going too long in between meals causes blood sugar to drop. It is essential to make time for a balanced breakfast, lunch, and dinner. Nourishing your body is a priority — it impacts your ability to perform every day!

  • avoid skipping meals, especially breakfast

  • eat a balanced breakfast within an hour of waking up — if you don’t have time for a full breakfast, be sure to have a balanced snack (examples above)

  • skipping meals puts excess stress on the body, leading to a state of fight-or-flight, which produces excess cortisol

  • if you expect your body to show up for you, you need to show up for your body by providing it with the fuel it needs to function

  • you can create balanced meals quickly by using foods you prepare ahead of time

  • balanced snacks can help stabilize blood sugar if you have more than 5 hours between meals

  • strive for 20-30 grams of protein with each meal

Build Muscle

Insulin sensitivity benefits blood sugar health because it means that your cells are responding to insulin in a healthy way. Insulin sensitivity is the opposite of insulin resistance. Insulin resistance means cells in the muscles, fat, and liver don’t respond well to insulin and can’t easily absorb glucose — over time, this leads to high blood glucose levels and, ultimately, metabolic disorders (pre-diabetes and type 2 diabetes).

Muscles are very sensitive to insulin. Therefore, increasing muscle mass helps encourage insulin sensitivity and healthy blood sugar. Insulin sensitivity may remain elevated up to three days after a workout, depending on the intensity of the exercise and other factors.

I love hot yoga and pilates for building muscle. Remember, for women, it is important to sync workouts with the specific phases of the menstrual cycle to optimize workouts, reduce stress on the body, and promote hormone harmony. You can learn more about this here.

Get Walking

Sedentary living can impair insulin sensitivity, a factor in blood sugar imbalance. If you have been sitting all day, getting moving is vital for your overall mental and physical health.

One of my favorite ways to support my blood sugar is to go on little walks after I eat. Walking outside for around 20 minutes after my meals always helps my digestion and is proven to support healthy blood glucose levels.

Don’t underestimate unstructured movement. Movement does not have to be structured to count! Things like walking around work or campus, taking the stairs, cleaning, cooking, standing, etc., all contribute to daily movement and overall health.

Rest and Relax

Reducing chronic stress is ESSENTIAL in promoting overall health. When constantly stressed, blood sugar, hormone health, and overall wellness are negatively impacted. You can be doing everything right, but your efforts won’t have their desired effect if you are always stressed.

Cortisol and Blood Sugar

When we are stressed, our body switches into a sympathetic state and produces the hormone cortisol. Cortisol is a glucocorticoid that, when elevated, increases blood sugar. Cortisol acts on the liver and other muscles, tissues, and organs. Cortisol signals muscle cells to decrease glucose uptake. When in the liver, high cortisol levels increase gluconeogenesis and decrease glycogen (stored blood sugar) synthesis.

Gluconeogenesis is a metabolic pathway that results in the production of more glucose (sugar). Furthermore, in the pancreas, cortisol decreases insulin and increases glucagon, a peptide hormone that increases gluconeogenesis. Along with glucagon production, increased cortisol levels also enhance the activity of epinephrine (adrenaline) and other catecholamines. Chronic cortisol production can impair insulin sensitivity and lead to a significant imbalance in blood sugar levels.

As stated earlier, low blood sugar and skipping meals result in physical stress and cortisol production. Hence, the importance of rest, relaxation, and stress reduction (both mentally and physically).

Tips for reducing physical and mental stress:

  • eating balanced meals for blood sugar balance

  • NOT skipping meals (especially breakfast)

  • getting 7-9 hours of quality sleep throughout the night; sleep deprivation results in a 30% decrease in insulin sensitivity: learn more about sleep here

  • practicing stress reduction techniques — refer to the bottom of this blog for 30+ evidence-based holistic tips for reducing stress

  • cultivating hormone balance; learn more here

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Bella Kalkbrenner
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