The Support You Need for Balancing Blood Sugar
Maintaining balance across the systems of the body is key to overall health. Imbalanced blood sugar can lead to weight gain, insomnia, insulin resistance and even diabetes. But contrary to popular belief, blood sugar balance is not just about regulating carbohydrate intake by denying yourself some delicious pasta. In fact, there are a number of supplements and nutrients that can help regulate blood sugar levels, including omega-3 fatty acids and fibre. By following a healthy diet and taking the right supplements, you can maintain balanced blood sugar and improve your overall health!
Back to basics - what is glucose?
Glucose is a type of sugar that is found in blood and other body fluids. It is the primary source of energy for our cells, and triggers the pancreas to release insulin when it is present in high levels. Insulin helps move glucose from the blood into our cells, where it can be used for energy.
How does your body process glucose?
The first thing that happens to glucose as it enters your blood stream (from food) is that hormones such as glucagon or adrenaline tell your liver to start producing more or less glycogen - a form of stored sugar which acts like an emergency fuel reserve. The amount of glycogen produced by this process varies depending on what you eat: if you're eating something with carbohydrates, your body will produce lots of glycogen; if you're eating something with protein, your body will produce less.
The next step is that the pancreas releases insulin in response to high levels of blood sugar. Insulin helps the glucose enter our cells so it can be used for energy - either right away or stored as glycogen for later use. Excess blood sugar not used immediately for energy gets turned into fat and stored in adipose tissue (fat cells).
What happens in the body when blood sugar is too high?
When blood sugar is too high, glucose stays in the blood and cannot be used by our cells. This triggers the pancreas to release insulin, moving excess sugar into fat storage (ie weight gain). Over time, our bodies can even become resistant to the effects of insulin. This is called insulin resistance and it can lead to blood sugar imbalances that cause conditions like diabetes or metabolic syndrome.
Tell me more about insulin resistance.
When the body becomes resistant to the effects of insulin, there are a number of tests your health team will use to measure insulin resistance, including the HOMA-IR and QUICKI tests. Over time, high blood sugar levels can damage blood vessels and organs. Some people develop insulin resistance because they are obese or have a family history of diabetes. But some people develop it for no known reason.
People with insulin resistance may have some or all of these symptoms:
fatigue
blurry vision
feeling very thirsty or hungry
having to visit the bathroom often
What happens in the body when blood sugar is too low?
Hypoglycaemia, or low blood sugar, is a condition that can cause a number of symptoms, including sweating, shakiness, weakness, irritability/mood swings and dizziness. Low blood sugar can be caused by a variety of things, including eating too much sugar, skipping meals, or exercising too strenuously. Low fasting glucose may also be a sign of type II diabetes.
There are a number of ways to treat dips in glucose, including eating sugary foods or drinks, drinking fruit juice, or taking glucose tablets.
How do we regulate blood sugar?
There are a number of factors that contribute to blood sugar balance, including diet, exercise and genetics. However, one of the most important ways to regulate blood sugar is to eat regular meals and snacks to help keep blood sugar levels stable. You may also consider whether you are taking the right supplements.
7 supplements your ND may consider to help balance blood sugar:
Omega-3 Fatty Acids. These are naturally found in cold-water fatty fish like salmon, tuna and sardines, as well as nuts and seeds. Omega-3 fats have been shown to help regulate blood sugar levels and reduce inflammation, which can contribute to insulin resistance and metabolic syndrome.
Fibre. This important nutrient is found in whole grains and vegetables. It helps slow the absorption of glucose from food into blood, decreasing blood sugar spikes after meals or snacks. It is found in fruits, vegetables and whole grains.
Magnesium. This important mineral helps improve insulin sensitivity, which can prevent blood sugars from rising too high after a meal. Magnesium concentration within the cells has been found to be lower in patients with type II diabetes and in those with hypertension. [1] Good sources of magnesium include nuts/seeds (e.g. almonds) and dark leafy greens (e.g. spinach).
Chromium picolinate. Like magnesium, this mineral has also been shown to improve blood sugar balance by improving insulin sensitivity. It is a component of chromodulin, while supports the action of insulin and also increases the activity of signalling molecules like pl3-kinase and Akt that help move glucose in to the cell. [2,3] Chromium supplements are usually formulated with picolinic acid to improve the relatively low bioavailability of the mineral.
Cinnamon. This common kitchen spice has been shown to help improve blood sugar control in people with type II diabetes. It does this through imitating the effects of insulin, with one small study showing improvements after just two weeks of supplementation compared to a placebo group. [4,5] Cinnamon can be added to food or drinks, or taken as a supplement in higher dose.
Berberine. An herb on par with common blood sugar medications, Berberine has been used in traditional Chinese medicine to treat blood sugar imbalances for centuries. A review of 14 studies showed it was as effective as metformin, glipizide and rosiglitazone. [6] Other research shows that berberine can increase the blood-sugar lowering effects of diabetes medications when taken together. [7,8] Situations like these highlight why it’s so important to inform both your medical doctor and naturopathic doctor of any supplements, medications or herbs that you’re taking. Your safety is our number one priority.
Vitamin D. A lack of vitamin D has been linked with blood sugar imbalances and diabetes, having been shown to delay the onset of the condition and improve insulin sensitivity. [9] Daily supplementation for six months increased the activity of the β-cells that produce insulin, with authors of the randomized, placebo-control study concluding, “…that it may slow metabolic deterioration in [individuals at high risk of diabetes or with newly diagnosed type 2 diabetes]”. [10] Vitamin D can be found in foods like oily fish, eggs and fortified milk/yogurt, or taken as a supplement.
Consider movement as medicine!
Regular exercise is an important part of blood sugar balance, as it helps improve insulin sensitivity and glucose uptake. The physiological changes in the body will draw on sugar reserves in the liver and muscles, helping to burn off excess glucose. Some good exercises for blood sugar balance include aerobic exercise (like running or swimming), resistance training and yoga. High-intensity movement that increases your VO2max above 80%, for even short bursts, can improve blood glucose for up to 72 hours. [11]
When it comes to blood sugar balance, there is no one-size-fits-all solution. The best approach is to eat a healthy diet and take the right supplements for your individual needs. By following these simple tips, you can maintain balanced blood sugar and enjoy better health!
When should you see your naturopath?
If you are struggling with blood sugar imbalances, it is a good idea to see a licensed naturopathic doctor. They can help identify the cause of your imbalance and recommend supplements or dietary changes that will help restore balance. A naturopath can also test for food sensitivities and vitamin/mineral deficiencies that may be contributing to blood sugar problems. I provide all patients with a customized Health Performance Plan, including diet recommendations and strategic supplementation that can help improve blood sugar regulation.
References
Takaya, Junji, Hirohiko Higashino, and Yohnosuke Kobayashi. "Intracellular magnesium and insulin resistance." Magnesium research 17.2 (2004): 126-136.
Vincent, John B. "Recent developments in the biochemistry of chromium (III)." Biological trace element research 99.1 (2004): 1-16.
Hua, Yinan, et al. "Molecular mechanisms of chromium in alleviating insulin resistance." The Journal of nutritional biochemistry 23.4 (2012): 313-319.
Jarvill-Taylor, Karalee J., Richard A. Anderson, and Donald J. Graves. "A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes." Journal of the American College of Nutrition 20.4 (2001): 327-336.
Solomon, Thomas PJ, and Andrew K. Blannin. "Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans." European journal of applied physiology 105.6 (2009): 969-976.
Dong, Hui, et al. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evidence-based complementary and alternative medicine 2012 (2012).
Lan, Jiarong, et al. "Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension." Journal of ethnopharmacology 161 (2015): 69-81.
Yin, Jun, Huili Xing, and Jianping Ye. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism 57.5 (2008): 712-717.
Sacerdote, Alan, et al. "Type 2 diabetes mellitus, insulin resistance, and vitamin D." Current diabetes reports 19.10 (2019): 1-12.
Lemieux, Patricia, et al. "Effects of 6-month vitamin D supplementation on insulin sensitivity and secretion: a randomised, placebo-controlled trial." European journal of endocrinology 181.3 (2019): 287-299.
Adams, O. Peter. "The impact of brief high-intensity exercise on blood glucose levels." Diabetes, metabolic syndrome and obesity: targets and therapy 6 (2013): 113.
The content of this website is intended for informational purposes. The information presented does not replace medical advice given to you by your own provider. Information on this site should not be used to diagnose or treat. Before starting any new dietary, exercise or lifestyle regimens you should consult your primary care provider.