Flatten that blood sugar curve!

Now that we're all fighting together this year to flatten the curve, this term has never been more on 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 stable. We'd like to dive a bit deeper into why it's so important to keep an eye on that stability and to keep that curve as flat as possible. 

What exactly is blood sugar level, and why does it need to stay stable?

Just a little bit of theory! Carbohydrates are our primary source of energy and we need them to function. But it's important to choose the right ones, because not all carbohydrates are created equal.

Our bodies convert the carbohydrates we eat into glucose, which is then absorbed into our blood and turned into blood sugar. This is stored in our body as an energy source. For our cells to be able to use this energy source, our body needs to produce insulin. Producing insulin takes a lot of energy from our body (especially from the pancreas). So when we eat a lot of simple carbohydrates or fast sugars, our body has to 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 may not be able to produce enough insulin at once, meaning the glucose can't reach our cells. The result is a rise in the amount of glucose in our blood and a sharp spike in our blood sugar level. 

High peaks always come with low dips. After that sharp rise in your blood sugar level, the amount of glucose then drops sharply, even below the "normal" level. This comes with hunger pangs, loss of concentration and moodiness. In short, a general "blah" feeling.

By choosing foods that keep the curve flat, you avoid those constant extreme swings and the energy dips that come with them. This gives you more energy in the short term and helps you feel better in your skin. And, even more importantly, it can help prevent the really unpleasant long-term effects on your body.

With a flat curve, your energy supply runs much more stable and balanced. A flat curve means your body isn't put under as much strain.

Refined sugars and how not to flatten the curve

It's been known for a while that refined sugars aren't great for us, but what exactly are refined sugars?

To put it briefly, refined sugars are processed in a factory in such a way that they get "purified", leaving only white sugar behind. The original product (usually sugar beet juice) is stripped of all fibres, minerals and vitamins.

Our bodies process all sugars (even the natural ones) in the same way. So even with natural sugars, enjoying in moderation still applies. 

The big difference between refined sugars and natural sugars is that refined sugars have been stripped of all their useful nutrients, making them 'empty' calories.

Our bodies need to use a lot of minerals and vitamins to process refined sugars. As mentioned, producing the insulin needed to process them also takes a lot of energy from our bodies.

By constantly reaching for products with refined sugars and repeatedly sending your blood sugar level sharply up and down, you're actually putting your body through the wringer.

In the long run constant high spikes in blood sugar level can have unpleasant effects on your health, such as damage to blood vessels, high blood pressure and an increased risk of cardiovascular disease, fatigue and all kinds of chronic conditions.

Glycaemic index! What?

So how can you spot foods with a high sugar content? 

The glycaemic index can be a useful tool, but it doesn't tell you everything.

The glycaemic index is the measure that shows how quickly carbohydrates are broken down in our intestines to be absorbed into the blood as glucose. It gives an indication of how fast your blood sugar level rises after eating carbohydrates.

But not all foods with a high glycaemic index necessarily give you high spikes and low dips in your blood sugar level, and can therefore still help you keep that curve stable!

Quality above all

What matters most is the bigger picture of foods and carbohydrates. Take, for example oats or dried fruit. These have a high glycaemic index. But because they also contain plenty of good stuff, like dietary fibre, vitamins and minerals, they're absorbed more slowly by the body, limiting their impact on your blood sugar curve.

That's why it's important to look at the glycaemic index in its full context. Foods with a high glycaemic index aren't necessarily bad or something to avoid, as long as they're high quality and therefore also contain enough good stuff that your body needs. 

Getting started with that curve

Flattening the curve has never been more important, both in the bigger picture and for your own health! Because healthier people are happier people. And a bit of mental resilience never hurts these days, right?!

Choose foods and snacks that keep your blood sugar level lovely and stable. In the short term, you'll feel more energetic throughout the day, concentrate better, and have fewer mood swings (so the people around you will thank you too!). 

In the long run, you're investing in your health and building better resistance against cardiovascular disease and all kinds of chronic conditions.

JustBite is happy to help you get started with our carefully selected snacks and information on more nutritious snacking!