MAINTAINING YOUR BLOOD SUGAR LEVEL
Normoglycemia:
Understanding and Maintaining Normal Blood Sugar Levels
Maintaining normal blood sugar levels, known as normoglycemia, is crucial to avoid diabetes. Let's explore how the body keeps these levels in check and what can affect it negatively. I will focus on food as it is the most common cause of diabetes and the one, we can regulate and control.
Normal Blood Sugar level
The human body uses a finely tuned system to keep blood sugar levels within a normal range. These are the main players:
Function of pancreas
Insulin:
When you eat, your blood sugar levels rise and in response, the pancreas starts to release insulin. Think of insulin as a key that unlocks your cells, allowing them to absorb glucose from your blood and use it for energy. The pancreas releases insulin in a very short burst enough to deal with the present amount of glucose in the bloodstream and stops as soon as the glucose level goes back to normal
Glucagon:
When your blood sugar levels drop, the pancreas releases glucagon. This hormone signals your liver to release stored glucose into your bloodstream. Glucagon is by no means the only hormone that can do it, but a major one.
Liver function
Your liver stores glucose as glycogen. When you don’t eat for a longer period, the pancreas releases glucagon to tell your liver to convert glycogen back into glucose and release it into your blood.
Fat storage in the body
Muscles use glucose for energy during activities. Fat cells can also store, and release glucose as needed in the form of triglycerides, after a series of metabolic processes.
The human body is perfectly designed to keep glucose-insulin balance and prevent any harm that could result from elevated sugar levels unless………
Snacking and diabetes:
Snacking throughout the day can affect your blood sugar levels in a very bad way and here is why:
Blood Sugar Spikes:
Each time you snack, especially on high-carb foods, your blood sugar levels will spike, meaning they will rise very high in a very short time. This will alert the pancreas to start releasing more insulin to bring those levels back down. Each snack will repeat the process and therefore overflow your bloodstream with insulin.
Insulin Resistance Risk:
Constantly high insulin levels over time can cause cells to be less responsive to insulin, thus creating a pathway to a condition known as insulin resistance. This can lead to higher blood sugar levels overall and increase your risk of developing type 2 diabetes.
Hunger and Cravings:
Snacking on high-carb foods can cause rapid spikes and drops in blood sugar levels, which causes feelings of hunger and constant food cravings even after eating. This can create a cycle of overeating and impairment of blood sugar balance.
Food is by no means the only cause of diabetes development but is the most common.
How to maintain blood sugar level
To keep your blood sugar levels in check and maintain normoglycemia, these simple tips can give you a huge advantage:
Balanced Meals:
Eat balanced meals that include protein, healthy fats, and fiber. These nutrients help slow down the absorption of glucose and prevent spikes. Meats, eggs, and most cheeses do not contain or have a minimal amount of carbs.
Regular Eating Schedule:
Eat only when hungry and give your pancreas rest time by intermittent fasting. This helps your body maintain a consistent blood sugar level throughout the day.
Healthy Snacks:
If you wish to have a snack, choose options like nuts or seeds. Get familiar with snacks made of coconut flour or almond flour. These foods have a much lower impact on your blood sugar levels.
Stay Active:
Highly recommended is some sort of physical activity as it helps your muscles use glucose for energy, which can lower your blood sugar levels.
Stay Hydrated:
Drink plenty of water as dehydration negatively affects blood sugar levels.
Take away:
Here's a quick guide about maintaining normoglycemia:
Pancreas:
Insulin lowers blood sugar.
Glucagon raises blood sugar.
Liver:
Stores and releases glucose.
Muscles and Fat Cells:
Use and store glucose.
Tips:
Eat balanced meals.
Eat when hungry.
Choose healthy snacks.
Stay active.
Stay hydrated.
In this article, I am focusing on food as the primary cause of diabetes, and the reason why people, including myself, develop this condition, despite the existence of various other contributing factors.
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