Blood Sugar Basics: Why It Matters for Everyone
Blood Sugar Basics: Why It Matters for Everyone
Let’s talk about something that affects your mood, energy, hormones, sleep, and even your long-term health: blood sugar.
You’ve probably heard terms like “insulin resistance”, “glucose crash”, or “blood sugar rollercoaster” — but what do they really mean? We will get into that, and more. But first, what even is “blood sugar”?
What is Blood Sugar?
Blood sugar, or blood glucose, refers to the amount of sugar (glucose) circulating in your bloodstream at any given time. Glucose is your body’s primary source of fuel — especially for your brain and muscles.
We get glucose mainly from the carbohydrates in our food. Once you eat, those carbs are broken down into glucose and absorbed into the blood.
What is Insulin?
Insulin is a hormone made by your pancreas. Think of it as a key — it unlocks your cells so glucose can enter and be stored and used for energy.
After you eat, your blood sugar rises, and your body releases insulin to move that sugar out of your bloodstream and into your cells. Ideally, your blood sugar rises gently and then returns to a stable level. Insulin is the messenger that tells your body to store the blood sugar in your muscles as glycogen. Once the glycogen stores are full, it then begins to store it in your liver. When too much is stored in the liver, this contributes to a host problems, including Non-Alcoholic Fatty Liver Disease.
How the Glucose Response Works
Here’s the healthy cycle:
You eat a meal with carbs → glucose enters the bloodstream.
Blood sugar rises.
Pancreas releases insulin.
Glucose enters cells.
Blood sugar returns to a steady baseline.
But here’s the problem: when blood sugar spikes too high (and too often), insulin must consistently work hard to move the sugar out of your blood and into the cells. Over time, your cells can stop responding — a condition called insulin resistance. This leads to chronically high blood sugar and systematic inflammation.
Why Does Blood Sugar Regulation Matter?
Blood sugar dysregulation is closely associated with other common health concerns such as cardiovascular disease and immune and endocrine dysregulation. The significant increase in Type 2 Diabetes is very concerning and is now one of the top 10 leading causes of death in the United States. Blood sugar dysregulation is also linked to heart disease, PCOS (polycystic ovary syndrome), Alzheimer’s and cognitive decline (“type 3 diabetes”), infertility, fatty liver disease, chronic inflammation and metabolic syndrome. Too high, too low, or a roller coaster of blood sugar levels is a stress to the body, and with it comes all the negative impacts of elevated stress.
When your blood sugar is stable, you feel energized, clear-headed, calm and satiated between meals, and less “hangry” or jittery. Isn’t that feeling the worst?!
When it’s out of balance, you may experience fatigue or brain fog after eating, intense cravings, anxiety or mood swings, sleep disruptions, and weight gain (especially around the midsection).
Small Shifts = Big Impact
The good news? You don’t need to go carb-free to regulate blood sugar. Supporting your glucose response is about:
Building balanced meals (protein + fat + fiber)
No “Naked Carbs” (eat a carb with a fat or protein source)
Eating regular meals
Moving your body consistently (even 5-10 min walks help!)
Managing stress and prioritizing sleep
Simple Ways to Regulate Your Blood Sugar
1. No Naked Carbs
Pair your carbohydrate with a fat and/or protein source, which help to regulate the blood sugar response and lead to a more moderate blood sugar spike, with less insulin needed to bring it back down to baseline. Examples include: add nut butter to your oatmeal, pair your apple with a cheese stick or piece of beef jerky, want that brownie? Add some Greek yogurt to it.
2. Go For a Short Walk After Meals
When you walk (even at a gentle pace), your working muscles require energy. In the post-meal window, there’s a surge of glucose circulating in your bloodstream. By taking a stroll, your leg muscles will start pulling that extra glucose out of the blood to fuel their movement—before insulin even has to kick in. In other words, walking creates a non‐insulin‐dependent pathway for glucose uptake, which helps blunt a big “spike” in blood sugar right after eating.
Studies have shown that a brisk 10–15-minute walk starting within 30 minutes of finishing a meal can reduce the peak blood sugar you’d otherwise see. By lowering that high peak, you avoid the rollercoaster of a big spike followed by a slump, which often leads to cravings, fatigue, and mood swings later on.
3. Eat Your Fiber First
When you sit down to meal, eat your fiber first. Studies show that fiber helps modulate the glucose spike and slows gastric emptying. Soluble fiber (found in oats, beans, lentils, apples, and psyllium) forms a gel-like substance in your stomach and this gel slows down how quickly your stomach empties into the small intestine. As a result, carbohydrates from the rest of your meal enter the bloodstream more gradually—so you avoid a rapid “sugar spike” right after eating.
Start your meal with a salad or make it a habit to take a few bites of the veggies first.
4. Sip on Apple Cider Vinegar Before Meals
ACV contains acetic acid, which delays how quickly your stomach releases food into the small intestine. Similar to eating fiber first, when gastric emptying is slower, carbohydrates leave the stomach more gradually. Instead of a sudden surge of glucose entering your bloodstream, you get a gentler, more controlled rise. The pancreas doesn’t have to secrete a large amount of insulin all at once—so you avoid a steep spike (and subsequent crash) in blood sugar. Additionally, ACV can improve insulin sensitivity by making your cells more receptive to insulin. However, those with active ulcers, severe gastritis, or esophageal inflammation should avoid ACV as the acid can cause more irritation.
Begin with ½ teaspoon of ACV in water, see how you feel, and increase to 1 tablespoon over several days. Take it 10–15 minutes before your meal.
Bottom Line
Blood Sugar regulation is an impactful and often overlooked component of a healthy nutrition plan. It is thought to only be important for those with diabetes, but more and more people have fasting glucose levels in the pre-diabetes range and do not even know it! Paying attention to your blood sugar regulation throughout the day will have huge impacts on your overall health and will show up as a better mood, more stable energy levels, and healthier digestion.
Want support building blood sugar balance into your life? I’ve got tools for you — reach out or drop a comment!