More on Metabolic Health: The Rollercoaster…

So, what’s that up there? 👆👆👆. It’s the Blood Sugar Rollercoaster. Hope you aren’t riding it; I’ll explain in a few.

So, let’s dig into Blood Sugar Management.

You may be like I was before I started nutrition school. I didn’t look at my blood work very closely and I certainly didn’t focus in on my blood sugar. My dad had a bout of diabetes, and he reduced his numbers by eating healthier. That’s it. He was lucky.

Therefore, I thought blood sugar management was unimportant.

I know more now.

We don’t want to lecture you, but if you could get one thing under control to improve your metabolic health, it would be your blood sugar.

Because, as we mentioned last week, blood sugar dysfunction is the starting point for many metabolic issues.

So, what is blood sugar dysfunction?

It’s that constant state of inconsistent blood sugar. It’s what is often referred to as:

The Blood Sugar Rollercoaster.

And it’s caused (generally) by carbs and sugar.

Here’s how it goes…. you eat a big plate of pasta. Or some great, sugary piece of cake. Or a big juicy burger and bun….

And you jump on the Blood Sugar Rollercoaster—-Illustration up there 👆👆👆

Here’s what happens next…

1. Your body starts to break down the carbohydrates/sugars into glucose, causing blood sugar levels to rise.

2. In response to the rise in blood sugar, your pancreas releases insulin into your bloodstream. Insulin helps transport glucose from the bloodstream into the body's cells, where it can be used for energy.

3. Especially for foods like our pasta or delicious slice of cake, blood sugar levels will spike rapidly, causing a surge of insulin to be released.

4. When insulin rises (especially fast) what often results is a sudden drop in blood sugar levels, also known as a "crash." And what happens next is: fatigue, hunger, irritability, and difficulty concentrating.

Yes, a stress response.

5. When blood sugar levels drop too low, the body may trigger a craving for quicker sources of energy, often leading to you craving more sugary or high-carbohydrate foods. Back to the cake…..

6. If you give in to the craving, the cycle will start again.

Roller coasters are fun once in a while, but after some time, your body tires of the ups and downs. This is called insulin resistance and it’s the driving force behind pre-diabetes and diabetes. It’s the point where metabolic function declines. If insulin can’t do its job anymore, your health unravels dramatically.

But, here’s the thing…most people are unaware of high blood sugar. You can’t feel the impact of elevated insulin. Unfortunately, your body still pays the price in inflammation, slowed fat burning capabilities and stress.

Look at your bloodwork trends: if your fasting glucose numbers and HbA1c have been climbing, it generally means that you are riding the rollercoaster and probably have been for a while.

So, what can you do to fix it? Here are the basics…

1. Eat fewer carbs—especially packaged carbs

2. Eat at regular intervals vs grazing all day or skipping meals

3. Eat more healthy fats and proteins

A balanced diet of complex carbs, fiber, protein, and healthy fats—also known as carb combining, will help slow down the absorption of glucose into the bloodstream, providing more sustained energy levels.

But aren’t carbs bad?

Carbs get villainized these days, but not all carbs are created equal. There is a world of difference between a Cheeto and a sweet potato. Processed carbs might deserve the bad rap. But what about all the other carbs? And if some carbs are good, then why do some people go low carb or even no carb?

Let’s untangle the carb mess.

Carbohydrates are not inherently bad for you. In fact, they are an a primary source of energy for the body. Carbohydrates provide fuel for the brain, muscles, and various bodily functions.

You may have heard of simple carbohydrates, such as those found in processed sugars and refined grains, which can have negative health effects when consumed in excess. These are the types of carbs that ride the blood sugar rollercoaster most frequently.

Think white bread, potato chips, sweets, juices and such.

Complex carbohydrates, such as those found in whole grains, legumes, fruits, and vegetables, are generally considered healthier choices. Why?

Complex carbohydrates contain fiber, which slows the ride on the roller coaster while also promoting healthy digestion, good gut bacteria and satiety (meaning you eat less!) This is why an apple will always be better for you than a glass of apple juice.

Eat for Metabolic Flexibility

Fiber can pull the brakes on the roller coaster, but there are other carb tricks too. Fat and protein also slow the absorption of sugars into the blood stream. You’re probably sick of the term “flatten the curve” but that’s exactly what fat and protein can do to your blood sugar track.

Combining complex carbs, along with some healthy fats and quality protein during each meal is key to stopping blood sugar spikes and dips. This can be as easy as a pat of butter on your favorite veggie.

That’s thoughtful carbing.

And with thoughtful carbing, you’ll have more control over your diet. And your mood!

Simple carbs alone = a wild ride.

Complex carbs alongside fat and protein = smooth sailing.

Summary

Again, why does this matter?

Regulating your blood sugar is key to an efficient metabolism. It’s one of the four pillars of great metabolic health that we discussed last week.

High blood sugar is a result of high insulin.

And insulin signals your body to store fat, not burn it. If your insulin is high, your body will never tap into fat stores and your weight will stay right where it is or even increase.

Most people equate weight with a “slow metabolism.” Slow really means “unable to burn the energy coming in.” This can be because you are simply eating too much, more than you can burn.

But my guess is that’s not the case. You are possibly eating too little; that’s what I see with many of my clients.

I bet blood sugar is more likely at play and you can thank insulin for locking down your fat stores. Thoughtful carbing can go a long way toward fixing this.

But let’s not stop there—there’s even more you can do to eat for metabolic flexibility. We’re going to talk about food timing—all the buzz around intermittent fasting—and even a way to sidestep the glucose roller coaster all together. And that’s where we are headed in the next post.