What is blood sugar balancing and why is it so important for your health?

What is blood sugar?

In recent years, mainstream media has been awash with warnings of foods that spike your blood sugar levels and the growing numbers of people developing insulin resistance and type 2 diabetes, but what does it all mean and why should we all be interested in balancing our own blood sugar levels?

Glucose is a type of sugar and is the body’s main source of energy, especially your brain and nervous system. Blood sugar or blood glucose refers to the levels of glucose circulating in your blood stream. Your body gets glucose from the food you eat, especially carbohydrates. When blood sugar levels rise, insulin is released by your pancreas to keep them in a healthy range.

Our bodies are well equipped at dealing with occasional fluctuations in blood glucose, but frequent and large spikes can place stress on insulin regulation and metabolic health over time.

What happens when blood sugar is out of balance?

When you experience large spikes in blood glucose, your body responds by producing a surge of insulin to quickly reduce blood glucose levels. This subsequently leads to a large drop in blood glucose which can lead to feelings of fatigue, irritability, hunger, difficulty concentrating. Over time this can also lead to increased weight gain and increased risk of developing chronic conditions like type 2 diabetes.

It’s not always obvious when your blood sugar balance is out of balance, but here are some of the effects it can have on your body:

• 1. Weight Management

  With a large blood glucose spike, there often too much glucose for your body to use straightaway, so the excess is stored away as fat. The resulting crash in blood glucose levels can cause intense cravings for quick-energy foods like refined carbs and snacks, leading to a vicious cycle of high and low glucose levels. Stable blood sugar levels on the other hand helps to regulate appetite and weight management.

• 2. Risk of Chronic Disease

  Over time, frequent high levels of insulin can lead to your cells becoming less responsive to insulin (insulin resistance) which can lead to weight gain, type 2 diabetes and other metabolic disorders. Chronic high blood glucose can damage cells and tissues through oxidative stress. The body responds with low-grade inflammation, which, when persistent, increases your risk of diseases like heart disease, Alzheimer’s, diabetes, and certain cancers

• 3. Energy Regulation

  When your blood glucose levels fluctuate too much, you may feel tired, sluggish, or moody. However, when your levels are balanced, you experience stable energy throughout the day.

• 4. Mental Clarity

  Fluctuations in blood glucose can also affect your brain function. When your levels are stable, you’re more likely to experience mental clarity, focus, and good mood.

Tips for Balancing Your Blood Sugar

Here’s the good news, eating the right foods and balancing your blood sugar can have a dramatic effect on how you look and feel; giving you more energy, better concentration, better mood, helping you to regulate your appetite and weight management and helping reduce your risk of chronic diseases in later life. To help you on your way, here are some practical tips to achieving that balance:

1. Eat a Balanced Diet with Fibre

A well-rounded diet that includes plenty of fibre helps slow the absorption of sugar into your bloodstream. Focus on whole, unprocessed foods such as:

• Leafy greens and vegetables

• Whole grains (like oats, quinoa, and brown rice)

• Legumes (lentils, chickpeas, and beans)

• Nuts and seeds

Fibre-rich foods promote satiety and prevent blood sugar spikes by slowing digestion.

2. Prioritise Protein

Eat high quality protein with every meal. Protein helps regulate blood sugar by stabilising insulin and promoting a feeling of fullness. Include lean protein sources like:

• Chicken or fish

• Tofu or tempeh

• Eggs

• Greek yogurt (full fat)

Protein also helps curb sugar cravings, making it easier to resist the temptation of sugary snacks.

3. Choose Healthy Fats

It’s a myth that fats are bad for us, but it’s important to choose the right ones. Healthy fats help improve insulin sensitivity and support overall metabolic health. Incorporate sources of healthy fats like:

• Avocados

• Olive oil

• Nuts and seeds

• Fatty fish (salmon, mackerel, sardines)

4. Balance Carbohydrates

While carbohydrates are an essential energy source, the type and timing of carbs matter. Complex carbs (whole grains, legumes, vegetables) are absorbed more slowly, keeping blood sugar steady. Avoid simple carbs like white bread, pasta, and sugary foods that can cause rapid blood glucose spikes.

If you eat simple carbs, pair them with protein and or healthy fats to mitigate blood sugar spikes. For example, instead of a slice of plain bread, opt for rye bread with peanut butter or avocado.

5. Stay Hydrated

Dehydration can make it harder for your body to regulate blood sugar. Water is crucial for optimal kidney function and glucose metabolism. Aim to drink at least 8 glasses of water a day, more if you’re physically active.

6. Regular Physical Activity

Exercise helps your body use insulin more efficiently, which helps control blood sugar. Both aerobic activities (like walking, cycling, swimming) and strength training (like weightlifting) can have positive effects on blood sugar regulation.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise not only helps balance blood sugar but also improves overall mood and mental health.

7. Manage Stress

Chronic stress triggers the release of stress hormones like cortisol, which can raise blood sugar levels. Practicing stress management techniques such as deep breathing, meditation, yoga, or simply going for a walk can help lower stress and stabilize blood sugar.

8. Get Enough Sleep

Poor sleep is linked to insulin resistance and higher blood sugar levels. Aim for 7–9 hours of quality sleep each night. Develop a bedtime routine, avoid screens before sleep, and create a calming environment to improve your sleep quality.

Conclusion

Balancing your blood glucose is a key component of overall health, and the good news is, you can take control. By following a healthy, balanced diet, exercising regularly, managing stress, and getting enough sleep, you can keep your blood sugar levels in check and feel more energised, focused, and healthier overall.

If you need a little more help putting some of these tips into action, check out The Balance health coaching programmes that will help you regain your balance and prioritise your health, without adding more stress to your plate (pun intended!)