Signs of Blood Sugar Dysregulation
Craving sugar & caffeine
Craving carbohydrates
Always hungry
Never feels satiated (feels full)
Weight gain
Blood pressure increasing
Struggling to lose weight
Gaining weight around the middle
Hangry or lightheaded if missed meals
Shaky or jittery between meals
Sweating
Rapid or irregular heartbeat
Headaches
Brain fog
Waking up at night
When we have blood glucose spikes, it affects every tissue of every organ. Our bodies are constantly trying to keep an even level of glucose in the blood for energy. When we eat foods that cause spikes, our bodies respond by releasing insulin from the pancreas to get that glucose stored somewhere until it can be used, typically in the liver or muscle cells. When those areas are full, the liver turns the extra glucose into triglycerides to be stored as fat.
Sometimes, our bodies release too much insulin and our blood glucose can drop too low, which triggers an emergency release of epinephrine and cortisol to bring up the blood glucose levels to normal by converting glycogen (glucose that’s been stored in the liver) and amino acids to glucose. If you have ever eaten a carb-heavy meal for lunch and then feel like you need to take a nap afterwards, you have experienced this phenomenon.
A typical persons day can be filled with blood sugar spikes and lows which can lead to insulin resistance over time. For example: starting your day with a bagel and cream cheese and glass of orange juice can lead to huge blood glucose spikes and that is usually followed by blood sugar lows, which leave you feeling tired and craving something that will give you more energy. So, you grab a pumpkin spice latte with extra pumpkin spice. That sugar and caffeine will lead to another blood glucose spike and insulin spike (remember, insulin goes up with blood glucose levels as it tries to bring it back down), which lead to more cravings for sweet foods, carbs and foods that will bring quick energy. It is a vicious cycle that won’t end until you start making changes in your food choices.
Ways to combat the carb and sugar cravings are to eat more protein and fat with non-starchy veggies that are full of fiber. Eat a savory breakfast instead of a sweet one. Keep full-fat, plain greek yogurt and cottage cheese on hand to eat with a handful of blueberries. Mix in some ground flax seed or chia seeds for fiber. Eat dinners and lunches that have veggies, proteins and healthy fats. Fats do not raise your insulin levels and it creates a feeling of satiety, so don’t be afraid to eat healthy fats!