High blood sugar: When the blood sugar level rises

Veröffentlicht am: October 08, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

Challenge: blood sugar levels!

➤ Did you know that nine percent of the total population in Europe is affected by prediabetes or glucose intolerance?

 

For people who suffer from prediabetes, diabetes, metabolic syndrome or another form of "insulin resistance", but also for people without pre-existing conditions, maintaining a normal blood sugar level can be a challenge.

In this guide you will learn more about blood glucose levels and measures that can help you maintain a healthy level.

Contents

How does the blood sugar cycle work?

When you consume simple carbohydrates, whether as sugar or starch, they enter the bloodstream almost immediately via the intestines. The blood sugar level rises within seconds. To counteract and regulate the rise in sugar, the body releases insulin.

Insulin is the key that "unlocks" the cells and lets the sugar in. When the sugar enters the cells, the amount of sugar in the blood drops and the body is in balance.

How can an elevated blood sugar level occur?

The blood sugar level is increased when more glucose is consumed. Glucose is sugar that is absorbed through the consumption of many different carbohydrate-containing foods. In addition to food and the sugar it contains, other factors can also have a strong influence on blood sugar levels:

  • Stress, for example, can increase cortisol levels, which strongly influences insulin use.
  • The time at which the meal is eaten also influences how the body deals with blood sugar.
  • Women who are pregnant may notice an increased blood sugar level.
  • People with a family history of insulin resistance/diabetes can also be affected.

How high can the blood sugar level be?

First of all, what is "normal" blood sugar?

What is described as "normal" blood sugar depends on the patient's medical history, e.g. whether someone already has or has had diabetes. The time of the last food intake also plays an important role.

  • If you are generally healthy (no diabetes) and have not eaten in the last eight hours, your blood sugar should be between 70 and 99 mg/dL.
  • If you are generally healthy (no diabetes) and have eaten something in the two hours before the measurement, your blood glucose should be below 140 mg/dL.
  • If the blood sugar level is below 50 mg/dL, this is referred to as hypoglycemia.

When is blood glucose measured?

As a general rule, blood glucose is measured in the morning on an empty stomach and the sugar content is measured in milligrams per Dl (mg/dl) of blood. Another possible unit to indicate the concentration of glucose in the blood is millimoles per liter (mmol/l).

Measure blood sugar

When do we speak of elevated blood sugar?

A diet with too much simple sugar causes the body to release more and more insulin. Eventually, the cellular locks are worn down from overuse. Like a key that has lost its teeth, insulin loses its ability to open the cellular door effortlessly. The cells become numb to the action of insulin.

As a result, the body releases more and more insulin to keep its blood sugar levels in check. Eventually, this cycle leads to a dangerous condition called insulin resistance.

  • If the blood glucose level is between 100 mg/dL and 125 mg/dL when fasting, you are already suffering from a preliminary stage of type 2 diabetes.
  • If the blood glucose level is more than 126 mg/dL on an empty stomach, this is known as diabetes.

What are the consequences of an elevated blood sugar level?

People who are prediabetic and suffer from an elevated blood sugar level over a longer period of time run the risk of developing diabetes as a secondary disease.

➤ Did you know that one in three Americans has diabetes?

 

Elevated blood sugar levels are not only dangerous for people who have already been diagnosed with an increased risk of diabetes or heart complications. In general, poorly controlled blood glucose levels can lead to a number of symptoms.

An elevated blood sugar level can cause the following symptoms:

  • Tiredness and low energy levels
  • Weight gain
  • Cravings
  • enormous thirst
  • Mood swings and nervousness
  • Very slow wound healing
  • Frequent infections
  • Heavy breathing
  • Headache

People with elevated blood glucose levels who already have a history of insulin resistance (the root of diabetes) can develop other symptoms:

  • Fat deposits around the abdomen
  • increased blood pressure
  • disturbed cholesterol levels
  • Infertility
  • Decreased libido
  • Depression
  • Dementia
  • Cancer

High blood sugar levels and now?

There are some effective foods that can be consumed but also measures that you can take yourself to lower your blood sugar levels.

1. which foods lower blood sugar?

  • Cinnamon

Cinnamon is something that almost everyone has at home and has a positive effect on blood sugar.

Clinical studies have shown that the intake of cinnamon increases the production of GLUT4, a molecule that transports sugar from the blood plasma.

This also increases the intensity of insulin and lowers blood sugar as a result. In addition, the intake of cinnamon reduces the feeling of hunger and induces rapid satiety. This means that smaller amounts of food are consumed, which in turn has a positive effect on blood sugar.

  • Turmeric

Studies on animals have shown that taking turmeric can have a positive effect on elevated blood sugar levels. The reason for this is that turmeric increases the cells' sensitivity to insulin, which means that blood sugar is better absorbed by the cells.

A study in 2012, which was published in Diabetes Care, also looked at the effect of turmeric on the development of diabetes. Test subjects suffering from pre-diabetes were divided into two test groups. They were each given six tablets a day, with one group receiving only turmeric capsules and the second group a placebo. At the end of the study, it was found that the subjects who had received turmeric tablets were less likely to develop full-blown diabetes.

  • Algae

The iodine contained in algae is known to play a role in maintaining insulin sensitivity.

When iodine supplementation was administered orally to animals, studies have shown that glucose levels were lowered as a result. In another study conducted on humans, it was found that the cholesterol levels of severely overweight women could also be positively influenced by taking algae capsules.

In addition, products containing algae, such as spirulina or chlorella capsules, can help to reduce body weight, fat mass and food intake.

2. what to do about cravings?

To lower blood sugar, it is important to switch to a healthy diet. This is not about completely eliminating carbohydrates or sugar from your diet, but finding a healthy balance between carbohydrates, healthy fats and proteins. The intake of proteins, fibre and healthy fats in particular can help to stabilize blood sugar levels.

  • Go for unprocessed food!

Unprocessed foods are full of fiber, vitamins, minerals, fiber and phytochemicals that have a positive effect on human health and weight management.

They need much more time to be digested than processed foods. Therefore, they raise blood sugar slowly, which balances the metabolism and ensures a steady and consistent energy supply. Whole foods provide the right information and stimulate the right genes in our body.

Today, 60 percent of our calories come from foods that our ancestors would not even recognize as food. The majority of these products - chocolate, potato chips, sugary drinks, refined oils and cakes - are simple carbohydrates.

If this is not stopped, our bodies will pay the price. The result is a two-dimensional epidemic of obesity and diabetes in our country, which experts now refer to as diebesity.

  • Avoid liquid calories and artificial sweeteners.

Sodas are full of chemicals and high fructose corn syrup. Processed fruit juice drinks are drowned in sugar.

Try drinking water and green tea instead. Green tea contains herbal substances that are much better for your health. It is also important that you don't fall into the diet drink trap. The artificial sweeteners in diet drinks trick the body into thinking it is ingesting sugar, which causes the same insulin production in the body as ingesting regular sugar.

  • High-quality proteins for breakfast!

Ideally, you should eat high-quality protein at every meal, but if you have to commit to one meal, choose breakfast. Studies have shown that eating healthy proteins such as eggs, nuts, seeds, nut butters or protein shakes at the start of the day helps to reduce cravings, burn calories and lose weight.

3. how can regular exercise and sport help?

You probably already know that exercise and sport can have a variety of positive effects on your health and the same applies if you suffer from high blood sugar levels.

Exercise encourages the muscle cells to absorb more glucose, which lowers the blood sugar level. This happens because the body needs to be supplied with energy and glucose is used for tissue repair. In addition, sporting activities that you do over a longer period of time help to make the cells more sensitive to insulin. This can prevent insulin resistance.

Conclusion:

If the sugar level in your blood is too high, there are a few things you can do to see positive effects.

  • Everyday aids such as cinnamon, turmeric or food supplements with algae can help you to lower your blood sugar naturally.
  • Eat a balanced meal with carbohydrates, proteins and healthy fats and avoid sugar traps such as diet drinks.
  • Get moving! Physical activity not only increases stress reduction, but also has a positive effect on your blood sugar levels. 

Our tip: try our bitter cucumber drops! They regulate blood sugar levels, stop cravings and stimulate the metabolism. They also help with type 2 diabetes.

 

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