When we consume sugar or carbohydrates, our body converts this to glucose through the digestive process.
As the glucose enters the blood stream, the pancreas releases a hormone called insulin. That insulin then works as a “key” to unlock our cells and allow the glucose to enter. The glucose is then either used immediately for energy or is stored for later use.
When our blood sugar levels are too high, it may mean the signals being sent to our pancreas aren’t working effectively and not enough insulin is being created and released, which can result in glucose floating around our bloodstream and not entering the cells. This can often result in a diagnosis of metabolic syndrome (prediabetes) or diabetes type 2.
Symptoms of high blood sugar (also known as hyperglycaemia), metabolic syndrome or diabetes type 2 are excessive thirst, excessive urination, fatigue, dry mouth, unexplained weight loss, blurry vision, numbness or tingling and frequent infections.
An HBA1C blood test from your GP or regular finger prick tests (taken before and after meals for a week) will tell you what your blood sugar levels are and whether you need further monitoring or intervention.
There are many things that you can do in your daily life in order to maintain healthy blood sugar levels.
Protein and good fat
It is vital to have adequate amounts of protein and good fats in your diet in order to combat sugar cravings – these macronutrients are what leave us feeling satisfied and help to dull cravings, while carbohydrates often leave us wanting more. Make sure to always consume protein and fat in every meal along with low sugar fruit or vegetables and this will help to regulate your blood sugar.
Exercise
You don’t need to exercise strenuously in order to maintain healthy blood sugar levels, going for regular walks is enough to increase insulin sensitivity and help your muscles to use excess glucose for energy.
More on sugar cravings
Sugar cravings can be hard to fight, but they are often a result of too much sugar in the diet and a lack of protein and healthy fats. By increasing these macronutrients, your digestive system will be satiated for longer and your blood sugar will remain at a stable level instead of going up and down like a roller coaster. Eating sugary foods or simple carbohydrates that provide a “quick hit” of sugar cause our blood sugar to rise and fall quickly, resulting in craving more sugar as we come crashing down. Protein and healthy fats in a meal, when accompanying complex carbohydrates, result in a slow and steady climb and fall, meaning we don’t crave sugar as much and can generally go longer between meals.
Sometimes, food cravings can be a result of mineral deficiencies such as chromium, iron, zinc, magnesium and calcium. Supplementing with these minerals can make a huge difference to both sugar cravings and energy levels.
It’s also important to be getting good quality sleep, as when feeling tired or fatigued we often crave sugar or caffeine for an energy boost to get through the day.
If you’re having trouble managing blood sugar, cravings or are feeling fatigued and tired frequently, have a chat with your natural health professional to decide if supplementing with herbs or vitamins and minerals may be the answer.