How to take control of your sugar cravings

Blood sugar regulation is the process by which our bodies maintain the level of sugar in our blood. Glucose is the technical name for blood sugar and is created by breaking down the food we eat into a form that the body can use for energy.

When we eat excessive amounts of sugar and carbohydrates and lower amounts of fat and protein, our glucose levels spike and this can result in unstable blood sugar levels. It often also results in cravings for more sugar and can also trigger cravings for other stimulants, such as caffeine.

Australians have a sweet tooth and are among the top five countries in the world for sugar consumption. The average total daily sugar consumption per person in Australia is approximately 100 grams.  Total sugars comprise both free (or added) sugars and intrinsic sugars (found in whole fruit, vegetables and milk).  Free sugars account for just under 60% of the 100 grams of sugars consumed.

The World Health Organisation strongly recommends reducing free sugar consumption to less than 10% of total calorie intake and conditionally recommends reducing free sugar consumption to less than 5% for additional health benefits.

Excessive sugar consumption is associated with obesity, type 2 diabetes, dental caries, and a range of inflammatory diseases.  Today we’re going to break down 4 pillars for healthy blood sugar to keep you feeling happy, balanced, and craving-free.

Pillar 1: Balance macronutrients

The most important pillar for blood sugar regulation is balancing your macronutrients (the fats, protein, and carbohydrates that you eat). Make it a priority to incorporate high-quality proteins, healthy fats, complex carbohydrates, and filtered water throughout your day. These foods will fuel your body and help your system naturally regulate blood sugar levels.

Avoiding refined sugars and processed carbohydrates are equally as important, as these foods are addictive and can create a blood sugar roller coaster.  It will look like this: crave something sweet or caffeinated for an energy boost, our blood sugar spikes, shortly after we crash, and soon thereafter we crave sweets or caffeine again to maintain the “high”.

You can break this vicious cycle by removing these stimulants, and incorporating a plentiful amount of protein and fat, along with your other macronutrients and an overall healthy diet.

Pillar 2: Move that body

The second pillar to maintain healthy blood sugar levels is exercise. Exercise is typically one of the first management strategies advised for patients newly diagnosed with type 2 diabetes and is firmly incorporated in the management of type 1 diabetes. Together with diet and behaviour modification, exercise is an essential component of all diabetes and obesity prevention and lifestyle intervention programs. Exercise training, whether aerobic, resistance training, or a combination, is very helpful in regulating blood sugar levels.

Pillar 3: Manage stress

The third pillar is stress management. Stress management comes in many forms, such as massage, exercise like yoga, walking, or Pilates, or simple at-home techniques such as deep breathing, a hot bath, or a foot soak. When you’re stressed and your body enters “fight or flight” mode, glucose is released to give your muscles the energy needed to run and escape. In the modern day, there’s a good chance that threat is more mental than physical, which means you won’t need that extra energy after all.  The result is elevated blood sugar which takes its toll on your body. Practicing stress management techniques will take the body out of this constant “fight or flight”, allowing our blood sugar levels to regulate.

Pillar 4: Regular meals

The fourth pillar is to eat every 2-3 hours throughout the day. This may be confusing to some, as there are schools of thought suggesting that intermittent fasting is the better choice for blood sugar regulation, and from an evolutionary perspective, intermittent fasting was likely the normal state of affairs. However, for those people with blood sugar regulation problems, eating every 2-3 hours throughout the day will help maintain healthy blood sugar levels.  Choosing healthy snack options should be the focus, with an emphasis on protein and fat.

Together, these four pillars will provide the ultimate foundation for healthy blood sugar keeping you happy, balanced, and craving-free. If you have been diagnosed with blood sugar dysregulation or any blood sugar disorder, it’s best to discuss all of these treatment options with your licensed health care provider.



References:

Australian Bureau of Statistics. (2016). Australian Health Survey: Consumption of Added Sugars, 2011-2012.  Retrieved from: link

Carr, H. (2015). Blood Sugar Dysregulation. Retrieved from: link

Freeman, C.R., Zehra, A., Ramirez, V., Wiers, C.E., Volkow, N,D., & Wang, G.J. (2018). Impact of Sugar on the Body, Brain and Behavior. Retrieved from: link

Galassetti, P, & Riddell, M.C. (2013). Exercise and Type 1 Diabetes (T1DM). Retrieved from: link

Kirwan, J.P., et al. (2017). The Essential Role of Exercise in the Management of Type 2 Diabetes. Retrieved from: link

Kresser, C. (2019). Intermittent Fasting, Cortisol and Blood Sugar. Retrieved from: link

Mercola, J.M. (2018). How Stress Can Cause Diabetes and Obesity. Retrieved from:  link

Pariona, Ameber. (2019). Countries That Eat the Most Sugar. Retrieved from: link

World Health Organisation. (2015). Guideline: Sugars Intake for Adults and Children. Retrieved from: link