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Now that we are fully fighting together this year to flatten the curve, this term has never been more present in our minds than in these challenging times. But flatten the curve also applies to another aspect of our health, namely keeping our blood sugar level stableWe’d like to dive deeper into why it’s so important to maintain this stability and keep that curve as flat as possible.
What is blood sugar level, and why must it remain stable?
A little bit of theory! Carbohydrates are our primary energy source, and we need them to function. But it’s important to choose the right ones because not all carbohydrates are the same.
Our body converts the carbohydrates we eat into glucose, which is then absorbed into our blood and converted into blood sugar. This is stored in our body as an energy source. For our cells to use this energy source, our body must produce insulin. Producing insulin requires a lot of energy from our body (especially from the pancreas). So if we eat a lot of simple carbohydrates or fast sugars, our body must produce a lot of insulin to try to clear this high amount of glucose from our blood. If the amounts are too high, our pancreas cannot produce enough insulin at once, and the glucose cannot enter our cells. As a result, the glucose level in our blood rises, causing a sharp increase in blood sugar levels.
High peaks always come with low valleys. After a sharp rise in our blood sugar level, the glucose amount then drops sharply, even below the ‘normal’ level. This is accompanied by hunger attacks, loss of concentration, and irritability. In short, a general ‘bleh’ feeling.
By choosing foods that keep the curve flat, you avoid constant extreme fluctuations and the associated energy dips. This gives you more energy in the short term and makes you feel better. And, more importantly, it can help prevent very harmful long-term effects on your body.
With a flat curve, energy supply is much more stable and better distributed. A flat curve ensures the body is not heavily burdened.
Refined sugars and how not to flatten the curve
It has long been known that refined sugars are not good for us, but what exactly are refined sugars?
In short, refined sugars are processed in a factory to be ‘purified,’ leaving only white sugar behind. The original product (usually juice from sugar beets) is stripped of all fibers, minerals, and vitamins.
Our body processes all sugars (including natural ones) in the same way. So even with natural sugars, enjoying them in moderation is still important.
The big difference between refined sugars and natural sugars is that refined sugars are stripped of all useful nutrients and are therefore ‘empty’ calories.
Our body has to use many minerals and vitamins to process refined sugars. The production of the necessary insulin to process them also requires a lot of energy from our body, as mentioned before.
By constantly reaching for products with refined sugars and causing your blood sugar levels to spike and drop sharply, you are essentially depleting your body.
In the long term constant high spikes in blood sugar levels can unpleasant consequences have health consequences, such as damage to blood vessels, high blood pressure, and an increased risk of cardiovascular diseases, fatigue, and various chronic conditions.
Glycemic index! What?
But how can you recognize foods with a high sugar content?
The glycemic index can be a helpful tool, but it doesn’t tell the whole story.
The glycemic index is the measure that indicates how quickly carbohydrates are digested in our intestines to be absorbed as glucose into the blood. It gives an indication of the speed at which blood sugar rises as a result of eating carbohydrates.
But not all foods with a high glycemic index necessarily cause high spikes and low dips in your blood sugar levels and can therefore still help you keep that curve stable!
Quality above all
It’s mainly the overall picture of foods and carbohydrates that matters. Take, for example, oats or dried fruits. These have a high glycemic index. Because they also contain many good substances, such as dietary fibers, vitamins, and minerals, they are absorbed more slowly in the body and their impact on your blood sugar curve is limited.
That’s why it’s important to see the glycemic index in the full context. Foods with a high glycemic index are not necessarily bad and to be avoided, provided they are of high quality and therefore contain enough good substances essential for your body.
Let's get started with that curve
Flattening the curve has never been more important, both in the bigger picture and for your own health! Because healthy people are happier people. And mental resilience is a nice bonus these days, right?!
Choose foods and snacks that keep your blood sugar levels wonderfully stable. In the short term, you will feel more energetic throughout the day, be able to concentrate better, and have fewer mood swings (your fellow humans will thank you too!).
In the long term, you invest in your health and better arm yourself against cardiovascular diseases and various chronic conditions.
JustBite is happy to help you get started with our carefully selected snacks and information about healthy snacking!