Article Summary:
- Blood sugar regulation is essential for maintaining energy balance, relying on hormones like insulin and glucagon to prevent spikes and crashes.
- A low glycemic diet with whole foods, fibre, healthy fats, and protein can help stabilise blood sugar levels and reduce inflammation.
- Blood sugar and exercise - especially strength training - improves insulin sensitivity and glucose uptake, supporting long-term metabolic health.
- Chronic stress, poor sleep, and sedentary habits disrupt healthy blood sugar levels, but blood sugar lifestyle changes can reverse this trend.
- While genetics play a role, there are many natural ways to lower blood sugar, including mindful eating, regular movement, and nutrient-rich diets.
The paradox of modern diet
In today's fast-paced world, food is no longer just a source of fuel. It often serves as entertainment, a coping mechanism, or a source of comfort. The abundance of ultra-processed, high-sugar foods has dramatically altered our relationship with eating, affecting our metabolic health, weight management, and overall wellbeing. We eat too frequently and too much. Yet, the food is high in volume but low in nutritional value. At the same time, we don’t move enough, and sedentary lifestyles have become increasingly common due to office jobs, prolonged screen time, and a lack of physical activity, resulting in a decline in energy levels.
Is modern life creating a metabolic “energy crisis”?
According to the statistics, about 1 in 14 people in the UK (4.9 million) live with diabetes, and an estimated 6.3 million people are at an increased risk of type 2 diabetes based on their blood glucose (sugar) levels. The incidence of diabetes has doubled in the last 15 years!1 The risk factors for type 2 diabetes are multiple and complex, but diet and lifestyle are accountable for at least 50% of cases. Stress plays a significant role in this equation since chronic stress affects the release of the stress hormone cortisol, triggering cravings for high-sugar foods.2 Overeating becomes a cycle, leading to blood glucose spikes followed by crashes which can leave us feeling tired and irritable. This, in turn, affects our motivation to exercise and makes us crave more sugar. Breaking this cycle is not easy and requires a holistic approach that targets not just our eating habits but also our lifestyle and mindset.
About 1 in 14 people in the UK (4.9 million) live with diabetes
Understanding blood sugar regulation
Blood sugar (glucose) regulation is a fundamental biological process for maintaining energy balance. Our cells rely on glucose for energy, and our body works hard to prevent blood sugar spikes or crashes. The main hormones involved in controlling this process are insulin and glucagon.3 When we eat, our body releases insulin produced by our pancreas, which facilitates the transport of glucose from the bloodstream into cells through glucose transporters (GLUT), particularly GLUT4, which are primarily found in muscle tissue. Any extra glucose that isn’t immediately used for energy is stored as glycogen in the liver and muscles.4
Decreased levels of glucose stimulate glucagon, causing the release of glucose from glycogen stores, fatty acids and through the process of gluconeogenesis5 whereby our body makes glucose from scratch5 to keep our cells fueled, regardless of the body’s metabolic state.
Blood sugar regulation does not happen in isolation and is dependent on hunger and fullness signals. Thus, two hormones, ghrelin and leptin, work alongside insulin and glucagon. Ghrelin is our “hunger” hormone, and it increases appetite when the stomach is empty, whereas leptin is released by fat cells and gives a signal when we are full to prevent overeating.6
Our cellular ‘energy factories’ – the mitochondria, are also heavily involved in glucose metabolism since they are essential for adenosine triphosphate (ATP) production from glucose. ATP is the energy currency for cells and our body’s primary form of usable energy.7 Impaired mitochondrial function can result in inefficient ATP production, meaning our cells cannot produce energy efficiently. This, in turn, can negatively impact metabolic health, leading to fatigue and weight gain.4
Why do some people stay slim while others quickly gain weight?
Have you ever wondered why some people can eat lots of sweets without gaining weight, while others feel like even a tiny indulgence leads to weight gain? Some individuals have highly responsive systems, while others may have slower responses, resulting in prolonged high blood glucose levels and increased fat storage. The answer to this question is complex and involves dietary and lifestyle factors:
- Diet high in sugar, refined carbohydrates and trans-fats, and low in protein and fiber can impair insulin sensitivity and lead to chronic inflammation.8
- A low intake of micronutrients such as magnesium or B vitamins can affect glucose metabolism and mitochondrial function.9
- Poor gut health can affect glucose regulation and inflammation.10
- Irregular sleep increases ghrelin and decreases leptin leading to overeating and insulin resistance.11
- Low muscle mass due to lack of exercise affects insulin sensitivity, GLUT4 activity and mitochondrial function.12
- Chronic stress elevates cortisol affecting blood glucose levels and appetite hormones.13
Genetics play a crucial role in determining how our bodies store and process energy, affecting insulin sensitivity, fat storage patterns, and metabolic rate. Genetics can influence metabolic pathways in the body and affect appetite centers. There are more than 244 genes involved in regulating food intake, fat storage, exercise activity, and thermogenesis.14
Some of the common genes include:
- ADCY5 is one of the variants that can raise type 2 diabetes risk by its ability to influence fasting and post-pradial glucose levels.
- FADS1, which has been linked to fasting glucose15 by affecting the metabolism of polyunsaturated essential fatty acids (PUFAs), including EPA and DHA.16 PUFAs affect inflammation and insulin activity.17
- SLC2A2 - Variants in SLC2A2 are associated with increased consumption of sugars18 and are predictive of diabetes.19
- AMPK - pregulated in response to physical activity, increases GLUT4, glucose uptake, beta-oxidation and mitochondrial.20
- PGC1⍺ is stimulated by exercise and cold temperature and regulates energy production in the mitochondria, insulin secretion, and glucose synthesis.21 It can also increase the growth of specific muscle fibres which are responsible for most insulin-stimulated glucose uptake. Variants are implicated in obesity, diabetes, and cardiovascular disease.21
The consequences of chronically imbalanced glucose levels
Imbalanced blood glucose levels can cause energy dips, leading to feelings of tiredness and fatigue when your blood glucose levels suddenly spike and then crash. Over time, this imbalance in glucose levels can lead to chronic inflammation and the pathogenesis of several metabolic disorders, including diabetes, cardiovascular disease,22 obesity, high blood pressure, nerve damage, kidney disease and cognitive decline.23–25 Metabolic dysfunction can have a significant impact on our overall health. Hence, it is crucial to control your blood glucose so that you feel energised, productive, and healthy.
Foods and dietary recommendations that lower blood glucose:
- Reduce snacking throughout the day. Maintaining regular timing and frequency of eating can help reduce glucose peaks and troughs (e.g., ‘time-restricted feeding’)
- Eat healthy, low-processed foods that consist primarily of non-starchy vegetables and low-glycemic index foods and include good-quality essential fats and protein at each meal. Protein will increase the satiety effect, making you less likely to snack between meals or opt for sugary foods.
- Eat anti-inflammatory foods – For example, a Mediterranean diet rich in oily fish, whole grains, fruits, vegetables, beans and pulses, nuts, seeds, and high-quality oils, such as olive oil, can help reduce inflammation.26
- Reduce or eliminate sugars, sugary drinks, snacks, and processed foods. Try to eat regularly and before 6 pm.
- Add more fibre, a minimum of 30g per day, to support satiety and gut health. Recent research has shown that changes in microbiota composition and gut metabolites can play a role in obesity and obesity-related diseases.27
Lifestyle changes to regulate blood glucose:
- Incorporate strength and aerobic training into your daily routine. Regular exercise and maintaining a healthy body weight play a crucial role in preventing type 2 diabetes.28 Exercise (especially resistance training) can improve insulin sensitivity and improve glucose metabolism by increasing muscle mass.29 Muscle cells have the ability to stimulate GLUT4 independently of insulin, leading to increased glucose uptake and providing a larger reservoir for glucogen storage.30 Muscles have a higher metabolic rate, so you burn more calories during rest. Therefore, strength training can contribute to better metabolic health.
- Maintain a regular sleep-wake routine (e.g., 10 pm-7 am per night). A healthy sleep-wake cycle has a significant impact on daytime energy, blood glucose regulation, and appetite control.11
- If stress is a factor, try stress management techniques such as yoga, meditation, and spending time in nature.
- Monitor your blood glucose regularly, especially if you’ve been diagnosed with pre-diabetes or have a family history of diabetes. This will enable you to select the most effective strategies to manage blood glucose levels efficiently. For instance, you can measure your blood glucose level over the past 2 to 3 months by getting an HbA1C test. For further guidance on relevant testing, consult a qualified health professional.
Nutrients to support blood glucose levels:
- Chromium can support the maintenance of normal blood glucose levels.31 It can be found in broccoli, raw onions, green beans, mushrooms, and cinnamon.
- B Vitamins including B2, B5 and niacin can contribute to the reduction of tiredness and support energy.32–34 Good dietary sources include avocado, wholegrains, liver, berries, green leafy vegetables, nuts, eggs, mushrooms, salmon, meat, and dairy.
- Magnesium is required by ATP-synthesising protein in mitochondria. It contributes to normal energy metabolism and plays a role in the body’s natural regulation of blood glucose levels.35 Good sources of magnesium include leafy greens, squash, pumpkin seeds, spinach, nuts, seeds, quinoa and cacao.
- Myo-inositol can support metabolic function and is involved in glucose metabolism.36 Myo-intositol can be naturally found in oranges, grapefruits, some wholegrains, nuts, seeds, liver, eggs, meat, and fermented foods.
A combination of factors, including genetic and lifestyle factors, can influence blood glucose regulation. While some people are genetically more predisposed to obesity and handle sugar less efficiently, numerous dietary and lifestyle changes can help regulate blood glucose levels and support a healthy weight. Understanding your body’s unique response to food can help you to make better choices and keep healthy blood glucose levels.
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May 14, 2025
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