A Beginner’s Guide to Understanding and Managing Blood Sugar Levels
You’ve probably come across some (or a lot of) content on social media talking about a health and wellness factor that’s often been overlooked in the past - our blood sugar level. And there’s good reason more people are talking about this.
Our blood sugar levels are a key factor when it comes to our energy levels, mood, sleep, food intake, weight, and the risk for chronic diseases. If you've ever felt those afternoon crashes or unexpected hunger pangs, your blood sugar may be trying to tell you something. So, what really affects our blood sugar, and how can we keep it steady? In this post, we’ll dive into how it works, what triggers those spikes and dips, and simple ways to keep things balanced.
What is Blood Sugar and Why is It So Important?
First, what exactly is blood sugar? When we eat, our food breaks down into nutrients, including glucose (sugar), which enters the bloodstream and becomes our main fuel. Blood sugar goes up and down throughout the day based on what we eat, how we feel, and even how much we sleep. The goal is to keep blood sugar at steady levels for lasting energy, mood, and focus. That’s because if blood sugar rises quickly and/or a lot (think of it as a big vs. small wave), our body tries to neutralize that blood sugar response by producing lots of insulin (a hormone that helps lower blood sugar levels) leading our blood sugar levels to go down quickly and/or a lot, leading to a little (or big) crash. This crash then again leads a numerous of negative effects, such as low energy, bad mood, and intense (usually unhealthy) food cravings.
What Influences Blood Sugar Levels?
When we talk about blood sugar, food is often the first factor that comes to mind, but also a few other key players have significant influence:
The Foods We Eat: Different foods affect blood sugar differently. Simple carbohydrates, like white bread or pasta, break down quickly into glucose, causing a fast rise in blood sugar (and subsequent crashes). On the other hand, proteins and fats break down more slowly, leading to a steadier release of glucose. Fiber-rich foods, like veggies and whole grains, also slow down digestion, helping to prevent sharp spikes in blood sugar.
The Role of Insulin: Insulin is the hormone that allows glucose to enter cells, lowering blood sugar levels. When we eat sugary or highly refined foods, our blood sugar spikes, and the body releases a large amount of insulin to manage it. Over time, consistently high insulin levels can make cells less responsive—a condition called insulin resistance—which can lead to higher blood sugar and increased cravings.
Stress: Ever noticed craving more junk food (or more food in general) when you’re stressed? When we’re stressed, cortisol levels rise, which signals the liver to release extra glucose, creating a “ready for action” response. This may make us eat more calories than our body actually needs, which is basically a survival mechanism: our body thinks something bad is happening and it craves quick sources of energy to cope with perceived threats - regardless if that threat is a lion that wants to eat us or our work that’s piling up. Long-term, increased levels of cortisol can strain insulin response and blood sugar balance.
Sleep Quality: Poor or limited sleep impacts insulin sensitivity. After just one night of insufficient sleep, the body struggles to regulate blood sugar, leading to fatigue and heightened cravings. Consistent, quality rest is essential for blood sugar regulation.
Understanding the Symptoms of Blood Sugar Imbalance
Blood sugar imbalances can show up as more than just hunger or fatigue. If you’ve experienced strong cravings, frequent headaches, or irritability between meals, it’s often linked to swings in blood sugar. Here’s how imbalances typically feel:
High Blood Sugar: When glucose stays high, it can cause thirst, fatigue, and sometimes blurry vision. High blood sugar over time also links to health conditions like insulin resistance and diabetes.
Low Blood Sugar: Commonly experienced as “hanger,” symptoms include shakiness, dizziness, and sudden fatigue. Low blood sugar often follows a rapid spike and crash cycle, which can feel intense and disorienting.
How to Support Balanced Blood Sugar
Now for the part you came for: practical ways to maintain steady blood sugar, unlock more energy and focus throughout the day, and have healthier food cravings. Here’s how:
1. Coat your carbs
Combining (simple) carbs with a source of protein, fat, and/or fiber can help smooth blood sugar levels. This slows digestion and allows glucose to enter the bloodstream gradually instead of all at once. Some examples:
Crackers with tahini or cheese
Apple with some nuts or yogurt
Bread with jam and peanut butter
Oats with greek yogurt and nuts
2. Have Veggies As a Starter
Studies show that the “optimal” order to eat a meal for a balanced blood sugar is first the fiber-rich veggies, then the protein, then the carbs. This way, glucose arrives slowly into our bloodstream, preventing big blood sugar spikes. But it’s not necessary (nor easy or fun to do irl) to stick to this exact order. Just try having some fiber-rich veggies at the beginning of your meal or snack.
3. Choose Whole Foods
It may not be surprising to hear that highly processed foods, like cookies, pastries, and sugary drinks, aren’t the best thing you can do for a balanced blood sugar, since they cause sharp spikes in blood sugar due to their simple, refined carbs. So veggies over chips, fruits over candy, etc. But in general, the most original form of a food contains more fiber and is therefore the best option for blood sugar balance (and nutrients).
Meaning: don’t peel your fruits, choose whole grains over white versions of it, choose a whole fruit over its juice, etc.
4. Choose Low-Glycemic Foods
Low-glycemic foods are food that have a low glycemic index (GI) score of 55 or less. This score basically says how quickly those break down into glucose, the main sugar in our blood. Hence, low-glycemic foods cause a slower, steadier increase in blood sugar rather than a rapid spike.
Examples of low-glycemic foods:
lentils
almonds
avocado
zucchini
basmati rice
Examples of high-glycemic foods:
grapes
white bread
sticky rice
corn
banana
5. Move After Meals
Physical activity after a meal encourages cells to use glucose for energy, reducing blood sugar levels and improving insulin sensitivity. Walking, in particular, is a gentle and accessible way to help your body process glucose naturally. If you don’t feel like going outside, maybe do some calve raises or clean your house. Movement is movement.
6. Prioritize Quality Sleep
Consistent sleep is as vital as any dietary choice you make for your blood sugar. Aim for 7-9 hours per night to support insulin function and metabolic balance, and try to go to bed and get up at the same time everyday. Quality sleep reinforces your body’s ability to regulate blood sugar, reduce cravings, and give you consistent energy throughout the day.
7. Practice Stress Management
Stress is a common yet underestimated trigger for blood sugar swings. Try incorporating practices like deep breathing or brief mindfulness exercises throughout the day to manage cortisol and support a healthy blood sugar response. A few minutes of mindful breathing or a short walk during the workday can be a game changer.
When to Seek Support
If you’re regularly experiencing severe swings in energy or mood, it might be worth checking in with a health professional. Blood sugar balance is part of overall metabolic health, and guidance can go a long way if things feel challenging or unpredictable.
Sources
Colberg, S. R., et al. (2016). "Physical activity/exercise and diabetes: A position statement of the American Diabetes Association." Diabetes Care, 39(11), 2065-2079.
Hackett, R. A., & Steptoe, A. (2017). "Type 2 diabetes mellitus and psychological stress—a modifiable risk factor." Nature Reviews Endocrinology, 13(9), 547-560.
Jenkins, D. J., et al. (2018). "Glycemic index: overview of implications in health and disease." American Journal of Clinical Nutrition, 107(2), 334-345.
Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.