Balancing Blood Sugar: Why It Matters and How to Do It

There are two main types of blood sugar problems:

High blood sugar (hyperglycaemia or diabetes)
Low blood sugar (hypoglycaemia)

Both can be made worse by eating foods that quickly turn into sugar in the body – also known as high glycaemic index foods. These include sugary foods, honey, bananas, fruit juice, carrot juice, dried fruits, and refined carbs like white bread, white rice, and white flour. Wholegrain versions are a better choice because they break down more slowly.

Blood sugar simply refers to how much sugar (glucose) is in your blood. It’s one of the most essential systems in the body – we literally need it balanced to stay alive.

Keeping your blood sugar steady is important for your overall health. Here’s why:

1. Prevents Diabetes
High blood sugar over time can lead to insulin resistance and increase the risk of type 2 diabetes. Low blood sugar can be dangerous too, leading to confusion, dizziness, or fainting.

2. Boosts Energy
When your blood sugar is balanced, your energy stays steady. You avoid crashes and feel less tired or irritable during the day.

3. Supports Mood
Unstable blood sugar can affect how you feel emotionally. It may cause anxiety, irritability, mood swings, or even low mood. Stable blood sugar helps keep your mood steady.

4. Improves Focus
The brain runs on glucose. If your blood sugar is up and down, you might get brain fog or struggle to focus. Keeping it stable helps with memory, concentration, and decision-making.

5. Helps with Weight Management
Too much sugar leads to more insulin, which can cause weight gain. Balanced blood sugar helps manage hunger, reduce cravings, and support a healthy weight.

6. Protects Heart Health
Long-term high blood sugar can damage blood vessels and increase the risk of heart disease and stroke. Keeping it steady helps protect your heart.

7. Balances Hormones
Blood sugar affects hormones like insulin and glucagon. If these are out of balance, other systems in the body can also be affected.

8. Keeps Skin Healthy
High blood sugar can speed up skin ageing and lead to skin issues. Keeping it balanced helps keep your skin looking fresh and clear.

9. Reduces Inflammation
Too much sugar in the blood increases inflammation, which is linked to many chronic illnesses. Balanced blood sugar helps reduce the risk.

10. Prevents Complications
If you already have diabetes, managing your blood sugar can prevent serious complications like nerve, kidney, and eye damage.

Simple Tips to Balance Blood Sugar

1. Eat a Balanced Diet

Choose whole foods like lean protein, healthy fats, vegetables, nuts, and seeds.
Go for high-fibre foods like beans, legumes, wholegrains, and veggies.
Combine carbs with protein or fat – like apple slices with almond butter – to slow sugar absorption.

2. Watch Your Portions

Keep an eye on portion sizes, especially for carbs.
Eat slowly and listen to your body’s hunger signals.

3. Drink Plenty of Water

Staying hydrated helps regulate blood sugar levels.

4. Move Your Body

Aim for at least 150 minutes of moderate exercise each week (like walking, swimming, or cycling).
Add strength training twice a week to boost metabolism and support blood sugar balance.

5. Manage Stress