Blood sugar awareness

It can be easy to ignore signs that our blood sugars are out of balance. Busy lifestyles, stress, and medications are some areas that can influence how we feel, but they also influence our blood sugars. One such process is dysglycaemia which will be discussed below.

Dysglycaemia signs:

• feeling frequently tired
• headaches
• prolonged waking at nighttime
• large slumps of energy during the day
• brain fog
• food cravings, sometimes followed by bingeing
• gout
• PCOS
• fatty liver disease

Dysglycaemia is a description of difficulties controlling blood glucose and the metabolism of insulin. This can lead to type 2 diabetes mellitus and or cardiovascular disease and other illnesses, but as listed above, there are many symptoms, so it can take time to be discovered.

How does dysglycaemia form?

Excessive consumption of sugars and refined starches leads to the pancreas producing excessive insulin to convert the glucose in the bloodstream into energy. In turn, this can lead to the liver, muscles and fat cells calling for insulin due to the overconsumption.

This overconsumption of carbohydrates can lead to an inadequate supply of insulin as it can’t be produced quickly enough, so blood levels become low. The excess energy will then get stored.

Ketoacidosis is another difficulty which is related to blood sugars.

When our bodies' preferred source of energy, glucose, has limited availability, the body will source energy through fats. The byproduct of this process is ketones. In individuals with diabetes, where insulin levels are inadequate, ketones will rise to dangerous levels. For people with diabetes, the blood can become too acidic, leading to diabetic keto acidosis.

This is different to ketosis, the method individuals use with the ketogenic diet and should not be confused.

The symptoms for diabetic ketoacidosis can be mistaken or missed, as in some cases they are subtle.

Weakness, nausea and vomiting, or headaches could be mistaken for a viral infection, while dizziness, confusion and changes in behaviour could be mistaken for too much alcohol.

Other symptoms such as frequent urination, sweet-smelling breath, muscle stiffness, palpitations and stomach pains are also associated.

With diabetic ketoacidosis, prolonged blood sugar spikes can lead to serious health implications such as stroke, cuts and bruises that are slow to resolve, peripheral neuropathy, kidney disease, heart attack, cardiovascular disease and eye damage.

Individuals who have not been diagnosed with diabetes or prediabetes can also have blood sugar spikes. If their blood sugar behaviours continue for prolonged periods of time, this can lead to prediabetes or diabetes.

How can we manage our diet to help prevent sugar spikes?

A diet using foods low on the glycaemic index will help prevent insulin spikes and contribute significantly to steady blood sugar levels. Here are some foods low on the glycaemic index:

• whole-grain foods (these contain their bran and germ, which prevents blood sugar rising. For example, popcorn has a high glycaemic value, so will cause a rise in blood sugars whereas whole-grain bread is low).
• brown rice
• whole wheat pasta
• whole oats (not the packet ready-mixes)
• quinoa
• whole-grain pittas
• omega 3 found in oily fish, avocados, nuts and seeds
• quality protein such as chicken, turkey, soybeans, lentils, beans, lean red meats

Avoid or only eat or use occasionally:

• fruit juices
• fizzy and sports drinks
• coffee drinks
• sweetened yoghurts
• white breads, pasta and rice
• fried foods
• alcohol

By moderating our food choices and being aware of how our blood sugars behave with certain foods, we can improve our overall health significantly.

By seeking advice from a professional, you can make balanced choices that suit your lifestyle and budget.