Have you ever noticed feeling irritable, lightheaded or anxious when you haven’t eaten for a while? Or perhaps you experience an energy crash after a sugary snack? These feelings are linked to fluctuations in blood sugar levels, which play a crucial role in overall health.

Maybe your doctor has told you that you have prediabetes, even though you feel normal. Should you be worried?

Properly managing blood sugar helps maintain steady energy, cognitive function, and metabolic health. When levels become too low or too high, a range of symptoms and potential long-term health risks can arise. So yes, you should pay attention to it!

This article gives insight into the different forms of unbalanced blood sugar and tips for keeping your blood sugar level throughout the day.

Low Blood Sugar

Low blood sugar, or hypoglycemia, happens when blood sugar levels fall below the normal range. Common symptoms include:

• Weakness or fatigue
• Irritability
• Hunger
• Dizziness or lightheadedness
• Sweating
• Shakiness and trembling
• Blurred vision
• Confusion and difficulty concentrating

Several factors can cause low blood sugar. While improper insulin dosing is a common culprit for those on medication, others may experience a drop in blood sugar due to irregular eating habits or eating simple carbohydrates without enough protein and fats. Excessive alcohol intake can also contribute to low blood sugar. Working with a nutritionist can help identify what’s causing blood sugar spikes and crashes associated with low blood sugar.

High Blood Sugar and Prediabetes

On the other end of the spectrum, chronic high blood sugar, or hyperglycemia, can lead to serious health complications if left unaddressed. We all know that uncontrolled Diabetes (Type 1 or 2) comes with serious risk factors.

However, the CDC reports that about 98 million American adults—over one in three—are living with prediabetes. This means their blood sugar levels are elevated beyond the normal range but haven’t yet reached the threshold for a type 2 diabetes diagnosis. What’s concerning is that the majority of those with prediabetes are unaware they have it or understand its potential health risks, including:

• Increased Risk of Type 2 Diabetes: According to the CDC, without lifestyle changes, people with prediabetes have a higher likelihood of developing Type 2 diabetes in their lifetime.
• Higher Risk of Heart Disease and Stroke: Studies have found that prediabetes was associated with 25% increased odds of a heart attack, compared with patients without prediabetes.
• Increased Risk of Cognitive Decline and Dementia: Individuals with prediabetes have a higher risk of cognitive impairment compared to those with normal blood sugar levels. Over time, insulin resistance and high blood sugar contribute to inflammation and vascular damage, increasing the likelihood of dementia, including Alzheimer’s disease.

The Connection Between High Blood Sugar and Insulin Resistance

When blood sugar rises, the pancreas releases insulin to help cells absorb glucose for energy. However, when glucose levels remain consistently high, cells become less responsive to insulin—a condition known as insulin resistance. This prompts the pancreas to produce even more insulin, potentially leading to high insulin levels. High insulin promotes fat storage, and the early stages of metabolic disease.

What Contributes to High Blood Sugar?

Several factors influence blood sugar regulation. We immediately think about diet as being the main driver of blood sugar levels, which is true. But there are many people who eat a low-glycemic diet who still have blood sugar levels in the prediabetic range. It’s important to consider other factors that affect blood sugar levels.

• Diet: A diet high in simple carbohydrates (such as sugar and refined grains) and low in fiber-rich foods can cause chronic blood sugar spikes. Dehydration can also contribute to elevated blood sugar levels.
• Chronic Stress: Cortisol, a stress hormone, raises blood sugar levels. Ongoing physical, emotional, and mental stress can result in prolonged high blood sugar.
• Sleep Quality: Poor sleep disrupts hormones involved in blood sugar regulation, including insulin and cortisol.
• Liver Function: The liver plays a vital role in glucose storage and release. If it’s not functioning optimally, blood sugar levels may remain elevated.
• Thyroid Health: Both hypothyroidism and hyperthyroidism can contribute to blood sugar imbalances.
• Physical Activity: Regular exercise helps lower blood sugar, while a sedentary lifestyle may contribute to insulin resistance.

How Food Affects Blood Sugar

The three macronutrients—carbohydrates, proteins, and fats—impact blood sugar differently:

• Carbohydrates: The body’s main energy source, carbohydrates break down into glucose. Complex carbohydrates (such as vegetables, fruits, legumes, and whole grains) cause moderate blood sugar rises, while refined carbohydrates (such as sugar and white flour) trigger rapid spikes.
• Proteins: These support muscle and tissue health and have a minimal impact on blood sugar, providing satiety for several hours.
• Fats: Essential for cellular function, fats do not raise blood sugar and help sustain fullness.

Other Dietary Factors Affecting Blood Sugar

Both fiber and acids blunt the glycemic rise of a meal.

• Fiber: Found in vegetables, fruits, legumes, nuts, and whole grains, fiber slows glucose absorption, helping maintain stable blood sugar levels.
• Acids: Ingredients such as vinegar and lemon juice slow digestion, preventing rapid blood sugar spikes.

Building Meals for Balanced Blood Sugar

To maintain stable blood sugar levels, meals should include complex carbohydrates, 25-40 grams of protein, and healthy fats. This combination ensures sustained energy for several hours.

• For those prone to low blood sugar: Eating at regular intervals is crucial. A high-protein breakfast within an hour of waking and balanced meals or snacks every 3-4 hours can help prevent dips. If you wake up hungry at night, a small snack before bed may be beneficial.
• For those with normal to high blood sugar: Intermittent fasting may help regulate glucose levels. A fasting window of at least 12 hours is generally accessible, with 14-16 hours offering additional benefits. However, fasting can be stressful on the body, particularly for individuals with high stress levels or perimenopausal women, so it’s important to weigh the pros and cons.

Herbs and Spices That Support Blood Sugar Balance

Certain spices and herbs have been shown to improve insulin sensitivity and regulate blood sugar:

• Ginger: Helps reduce blood sugar and improve insulin response.
• Cinnamon: Enhances insulin sensitivity and lowers blood sugar levels.
• Garlic: Assists in lowering blood sugar levels.
• Turmeric: Supports insulin function.

Supplements for Blood Sugar Support

Various nutraceuticals can help with blood sugar regulation. Consult a nutritionist for recommendations on brands, formulations, and dosages.

• Berberine: Helps lower blood sugar and improve insulin sensitivity.
• Magnesium: Low levels are linked to insulin resistance, and supplementation may improve sensitivity.
• Chromium: An essential trace mineral that enhances insulin function.
• Vitamin D: Deficiency is associated with insulin resistance; supplementation can improve blood sugar control.
• Alpha-Lipoic Acid (ALA): An antioxidant that supports glucose metabolism.
• Resveratrol: Found in red wine and grapes, resveratrol enhances insulin sensitivity.
• Gymnema Sylvestre: An herb that may help reduce sugar absorption and enhance insulin activity.
• Probiotics: Support gut health, which in turn influences blood sugar regulation.
• Omega-3 Fatty Acids: Help reduce inflammation and support insulin function.

How Continuous Glucose Monitors Provide Insight

For those looking to understand their blood sugar fluctuations in real time, a Continuous Glucose Monitor (CGM) can be a powerful tool. These wearable devices track glucose levels continuously, allowing individuals to see how diet, exercise, stress, and other lifestyle factors impact their blood sugar. Originally designed for managing diabetes, CGMs are now becoming more widely available to people with prediabetes or those simply looking to optimize their metabolic health. By offering immediate feedback, CGMs empower individuals to make informed decisions that support balanced blood sugar levels and long-term wellness.

Live Bright Nutrition offers CGMs and consultations to discuss your CGM results.

Achieving Stable Blood Sugar Through Lifestyle Choices

Managing blood sugar effectively is about more than just diet—it’s a combination of mindful eating, consistent movement, proper rest, and stress management. By incorporating balanced meals, nutrient-dense foods, physical activity, and targeted supplements, you can promote optimal blood sugar levels and long-term well-being. Taking small, sustainable steps today can lead to significant improvements in metabolic health and overall vitality.