Why a stable blood sugar level is so important
Feeling fit, healthy and balanced is the wish of many: Keeping an eye on your own blood sugar level makes a decisive contribution to this. Plus: What we can do to keep it stable.
Blood sugar level - a word that is familiar. But very few of us have ever dealt with our personal blood sugar levels. Most of the time everything to do with blood sugar is quickly associated with diabetes. However, blood sugar levels are not only important for people with diabetes, but for everyone for us. It is a truly exciting topic for anyone who wants to improve their general well-being and health.
The blood sugar level - what is that anyway?
What does our body need to function optimally? Energy! This energy for various processes in the body is made available to us in the form of glucose (grape sugar) via our blood, among other things. How much glucose is currently in our blood determines the blood sugar level. If we have a balanced blood sugar level, then our body is always optimally supplied with energy and we can perform well physically and mentally. If, on the other hand, we have unstable blood sugar levels, this could be compared to poor energy management.
This is how it works: Our body is always trying to keep the blood sugar level stable. The two hormones insulin and glucagon play a decisive role in this. We absorb carbohydrates (mainly contained in cereals and cereal products such as bread, pasta, rice...) through food, which are then broken down by enzymes in the mouth and small intestine to make them accessible to the body. Glucose enters the blood through the intestinal wall. When blood sugar levels rise, the pancreas releases insulin, which helps make glucose available to cells. When there is excess glucose in the blood that is not needed, it is stored in the muscles and liver. Later, if the body does not have enough glucose available, this supply is released again with the help of the hormone glucagon.
Our blood sugar levels fluctuate throughout the day. It depends on what we eat; how many and which (more on that later) carbohydrates we eat and how much energy we currently use.
"Our bodies and brains cannot perform well if they don't have enough energy."
Blood sugar levels have a huge impact on our well-being and health.
But now for the exciting part: Our blood sugar level not only affects how much energy is available to us, but also a variety of aspects that affect our well-being and health. A long-term unstable blood sugar level, with many ups and downs, puts a strain on our mental and physical health. For example, it has a strong influence on our mood and especially on our mental performance. (Our brain uses a high percentage of our body's total glucose requirements at rest). Fatigue and a weakened immune system are also possible consequences. At the same time, it is the key to a balanced hormone balance, especially in women: the blood sugar level has an impact on the menstrual cycle and fertility. In addition, stable blood sugar levels contribute to good sleep and better recovery, while high levels make for poorer sleep. The list could go on. The most important thing here, however, is that we realize how much good we can do for ourselves if we start making sure that our blood sugar levels are as stable as possible.
Simple tips and things to know for a more stable blood sugar level
- Keyword carbohydrates: There are simple and complex carbohydrates. Simple carbohydrates (such as those found in sugar or white flour) cause blood sugar levels to rise quickly and then plummet again. Complex carbohydrates , on the other hand, such as those found in whole grain products, allow it to rise more slowly and sustainably.
- As the first tip already suggested: the sugar found in sweets and the like is no friend of a stable blood sugar level. Therefore, it is best to avoid it as much as possible. If it does have to be something sweet : it is best to snack on it right after a meal, i.e. right after lunch. The meal acts as a buffer, so to speak, which prevents a very rapid increase and decrease.
- Fruit is also made up of simple carbohydrates. However, fruit also contains a lot of fibre, which makes a crucial difference. But watch out: We're talking about whole fruit here. Juice (including 100% direct juice), on the other hand, no longer contains any fibre!
- Protein and healthy fats are another important factor - balanced, healthy meals with a good source of protein are ideal. The protein source is, so to speak, the antagonist to the carbohydrates and prevents a rapid increase. Breakfast in particular plays an important role and has a decisive influence on whether or not the blood sugar level remains stable throughout the day. A high-protein breakfast (e.g. with eggs or a protein smoothie) is therefore always a good idea.
- Quick tips for in-between meals are also: Integrate cinnamon into a dish from time to time and drink a glass of water with a tablespoon of apple cider vinegar before eating. Both support a stable blood sugar level.
Of course, as with any other health issue, it is important to remember that every body is different. We all react differently to different meals, and our blood sugar levels are no exception. If you are really interested in delving deeper into the topic, you should think about blood sugar monitoring. The blood sugar values are continuously measured with the help of a sensor over two to four weeks and provide information about various health aspects and possibly about ideal nutritional measures.
