BLOOD SUGAR / Weight Management
Blood sugar (also known as blood glucose) is your body’s primary source of energy. It comes from the food you eat, which your body breaks down into glucose and releases into your bloodstream.
Your blood sugar levels ebb and flow every single day – as you sleep, eat, work and go about your business. How much it ebbs or flows has a huge effect on some fairly major functions – like how hungry you get, your energy levels, how much you can focus, your mood (hangry anyone?) and a raft of other metabolic responses.
Here’s how your blood sugar levels affect your weight:
1. Regulation of Hunger and Appetite:
Blood sugar levels influence feelings of hunger and satiety. When blood sugar levels drop too low (hypoglycemia), it can trigger hunger and cravings for sugary or high-calorie foods, leading to overeating and potential weight gain. Conversely, when blood sugar levels spike too high (hyperglycemia) after consuming a high-carbohydrate meal, it can lead to subsequent crashes in energy levels and increased appetite, contributing to overeating.
2. Insulin Response:
When you eat carbohydrates, your body breaks them down into glucose, which enters the bloodstream and raises blood sugar levels. In response, the pancreas releases insulin to help transport glucose from the bloodstream into cells for energy or storage. However, if blood sugar levels are consistently elevated due to a diet high in refined carbohydrates and sugars, it can lead to chronically high insulin levels. Over time, this can contribute to insulin resistance, where cells become less responsive to insulin’s signals. Insulin resistance is associated with weight gain, particularly around the abdomen, and can lead to metabolic syndrome and type 2 diabetes.
3. Fat Storage:
Elevated blood sugar levels, especially when coupled with high insulin levels, promote the storage of excess glucose as fat in adipose tissue. Insulin not only facilitates glucose uptake into cells but also promotes the synthesis and storage of fats. Additionally, high insulin levels can inhibit the breakdown of stored fat for energy, making it harder to lose weight.
4. Metabolic Rate:
Blood sugar levels can affect metabolic rate, the rate at which your body burns calories for energy. High blood sugar levels can disrupt metabolic processes and impair the body’s ability to efficiently utilize energy, potentially slowing down metabolism. On the other hand, unstable blood sugar levels, characterized by frequent spikes and crashes, can lead to fluctuations in energy levels and metabolic rate, making it harder to maintain a healthy weight.
Why does it matter?
Maintaining stable blood sugar levels through a balanced diet that includes complex carbohydrates, fiber, protein, and healthy fats can help support weight management and overall health. Regular physical activity is also important for regulating blood sugar levels and promoting weight loss or weight maintenance.
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