Understanding blood sugar and what affects it

Blood sugar, or glucose is the body's primary source of energy. It powers our cells, muscles, and brain, helping us stay active, focused and alert. When we eat carbohydrates, the body breaks them down into glucose, which is then absorbed into the bloodstream. In response, the pancreas releases the hormone insulin, which allows glucose to enter cells, where it can be used for energy or stored for later.

Ideally, this process keeps blood sugar levels steady throughout the day. However, certain dietary and lifestyle habits can disrupt this balance, causing blood sugar to spike rapidly and then crash. Over time, repeated fluctuations can strain the body and increase the risk of insulin resistance, pre-diabetes and type 2 diabetes.

What is insulin resistance?

Insulin resistance happens when the body's cells stop responding properly to insulin. As a result, the pancreas has to produce more insulin to keep blood sugar levels stable. When insulin is less effective at moving glucose into cells, more glucose remains in the bloodstream. In response, the pancreas works even harder, releasing additional insulin to compensate.

Over time, this constant demand puts significant strain on the pancreas. Eventually, it may no longer keep up, leading to rising blood sugar levels and a higher risk of developing type 2 diabetes.

Factors that affect blood sugars

• Poor dietary choices: Foods high in sugar and refined carbohydrates - such as sugary snacks, white bread and processed cereals - can cause rapid spikes in blood sugar. As these foods are digested and absorbed quickly, they release glucose into the bloodstream all at once, triggering a sharp rise in blood sugar. In response, the body releases a large amount of insulin to quickly bring those levels back down. However, this rapid drop can sometimes go beyond the limit, causing blood sugar to fall too low. This can leave you feeling tired, irritable, and craving more sugar, creating a cycle of spikes and crashes.

  
  

• Meal timing & portion sizes: Skipping meals or eating larger portions at irregular times can cause blood sugar levels to fluctuate. Eating late at night can also interfere with insulin sensitivity and lead to higher fasting blood sugar in the morning.

  
  

• Physical activity: Lack of exercise and being sedentary reduces your body's ability to use glucose for energy, leading to higher blood sugar levels. On the other hand, intense exercise without proper nutrition can cause blood sugar to drop too low, especially in people prone to hypoglycaemia.

  
  

• Insufficient sleep: Poor sleep or insufficient rest increases insulin resistance, making it harder for your body to regulate blood sugar. It also raises cortisol, a stress hormone that elevates blood sugar. Erratic sleeping hours such as working night shifts disrupts circadian rhythms, which play a role in glucose metabolism.

  
  

• Stress levels: Long-term stress triggers the release of cortisol and adrenaline, which increase blood sugar levels as part of the 'fight or flight' response. For some people, stress can lead to emotional eating and consuming comfort foods high in sugar or fat, further impacting blood sugar balance.
  

• Dehydration: Low water intake can raise blood sugar levels because the body produces more concentrated blood, making glucose levels appear higher.
  

• Alcohol & caffeine: Alcohol can cause blood sugar imbalances, either spiking or dropping levels, depending on the type and amount consumed. It also interferes with the liver's ability to regulate glucose. Similarly, high caffeine intake can temporarily raise blood sugar by stimulating adrenaline release.
  

• Compromised gut health: Gut health is vital for blood sugar regulation, as gut bacteria help process the food we eat, produce key metabolites and support insulin sensitivity. An unhealthy gut can lead to inflammation, insulin resistance and poor glucose control.

Signs & Symptoms of blood sugar imbalance

Blood sugar imbalances can manifest in various ways, including:

• Fatigue, especially after meals

• Sugar cravings or constant hunger

• Mood swings or irritability

• Difficulty concentrating

• Headaches

• Dizziness or light-headedness

• Frequent urination and excessive thirst

How to Balance Blood Sugar Levels Naturally

Whole foods

Vegetables, legumes, nuts, seeds and whole grains (brown rice, oats, quinoa) provide essential nutrients and slow-releasing carbohydrates for sustained energy.

Protein

Eggs, meat, fish, legumes and nuts help slow glucose absorption, reduce cravings and keep you feeling fuller for longer.

Healthy fats

Olive oil, flaxseed, avocado and oily fish (salmon, sardines, mackerel) promote satiety and stabilise blood sugar levels.

Fibre

High fibre foods such as whole grains, pulses and vegetables (leafy greens, broccoli, sweet potato) help regulate blood sugar by slowing the absorption of glucose into the bloodstream.