The Importance of Steady, Stable Blood Sugar – Even if You’re Not Diabetic
Maintaining healthy, stable blood sugar levels is essential for overall well-being, whether or not you have diabetes. Blood sugar, or glucose, is the body’s main energy source. It fuels the brain, muscles, and other vital organs. When glucose levels are balanced—not too high or too low—your body functions efficiently. However, frequent spikes and crashes can take a toll on your health over time, even in people who do not have a formal diagnosis of diabetes or prediabetes.
Blood sugar spikes occur when glucose enters the bloodstream rapidly, often after consuming sugary foods or refined carbohydrates. In response, the pancreas releases an insulin surge to decrease glucose levels. This rapid shift can cause a “crash” in blood glucose, leaving you tired, irritable, shaky, or dizzy. These highs and lows can lead to mood swings, poor concentration, cravings, and a general sense of fatigue. Over time, this cycle may increase the risk of insulin resistance, a precursor to type 2 diabetes.
Stable blood sugar supports steady energy levels throughout the day. When glucose is released gradually into the bloodstream—such as after eating a meal rich in fibre, protein, and healthy fats—you are more likely to feel full, focused, and energized. This is because nutrients are absorbed steadily, and insulin is released appropriately. People who maintain balanced glucose levels often notice fewer food cravings, better digestion, and improved mood and mental clarity.
Beyond energy and mood, maintaining stable blood sugar protects long-term health. Repeated glucose spikes can damage blood vessels, increasing the risk of cardiovascular disease, kidney disease, vision problems, and nerve damage. For women, unstable blood sugar may also worsen hormonal imbalances, contributing to symptoms of polycystic ovary syndrome (PCOS), PMS, and perimenopause or menopause symptoms. Inflammation tends to rise with high blood glucose, which is associated with a wide range of chronic diseases.
Healthy blood sugar balance is also important for weight management. Spikes, followed by crashes, often lead to hunger and overeating, especially cravings for sweets or quick carbs. In contrast, stable glucose levels help regulate appetite and reduce the likelihood of storing excess fat, particularly around the abdomen.
In summary, stable blood sugar levels are fundamental to feeling well now and protecting your health in the future. Eating whole, unprocessed foods, prioritizing fibre, protein, and healthy fats, being physically active, and managing stress are all powerful ways to keep your blood glucose on track and avoid the rollercoaster of spikes and crashes.
Wondering if your Blood Sugar is Healthy?
Check out my blood sugar checklist:
Blood Sugar Checklist
- Do you feel terrible (weak, shaky, irritable, light-headed or get a headache) if you miss a meal?
- Are you hungry less than 2 hours after a meal?
- Do you have difficulty losing weight or gain weight easily?
- Do you notice a reaction when you eat sugar?
- Do you have hormone-related issues like acne or irregular periods?
- Would you rate your stress level as low?
- Do you feel drowsy or tired during the day?
- Do you crave starches, sugar or sweets?
- Is your appetite excessive?
- Do you wake up throughout the night?
All of the above can be signs or symptoms that your blood sugar is not well-managed and unstable. Stable blood sugar levels help maintain consistent energy/mood, help maintain a healthy weight and keep hormones in their proper balance.
Healthy Blood Sugar Tips
If you experience any of the above, here’s what to do:
- Reduce or eliminate sugar from your diet.
- Cut back on carbs, such as bread, pasta, cereal, rice, sweet potatoes, and potatoes. These tend to spike blood sugar quickly, which results in a sharp crash.
- Include some protein with each meal. Include nuts, seeds, chicken, fish, meat, tofu, and legumes at every meal.
- Increase the fibre at each meal. Eat more broccoli, hemp hearts, flaxseeds, chia seeds, salba seeds, and legumes.
- Support your adrenal glands. Between meals and at night, your adrenals, together with your liver, help maintain stable blood sugar. Supporting the adrenal glands can help support normal sleep.
- Exercise regularly. Regular exercise helps your body to manage blood sugar better and reduces the need for insulin.
Need more help with your blood sugar? Contact my clinic, and we’ll work on it together. Call 416-481-0222 or book online at any time here.
By Dr. Pamela Frank, BSc(Hons), ND
Dr. Pamela has practiced as a naturopathic doctor in Toronto since 1999. She has received numerous “Best Naturopath in Toronto” awards. She is registered with the College of Naturopaths of Ontario.
Dr. Pamela Frank uses a natural treatment approach that may include acupuncture, herbal medicine, nutrition, diet, vitamins, supplements, and other natural remedies to restore balance and provide long-term resolution to almost any health problem.
