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Always feeling tired? What Does Your Blood Sugar Tell You?

Ever wonder why you’re always feeling exhausted, no matter how much you sleep? The secret might just be hiding in your blood sugar levels.

In this blog, I will show you how to identify the foods that energize you and those that don’t. This will help you choose foods that are right for you, for your body
type, and not just anyone else.

I will show a scientific method to analyze how different foods affect your blood sugar and energy levels. You will finally have a tool that will help you take control
and personalize your diet.

It is crucial to know how your blood sugar reacts to the foods you consume.

This is the key to understanding how the foods you eat could be the reason why you feel tired all the time.

Making key dietary changes can boost your energy, reduce fatigue, and improve your overall health while decreasing the risk of chronic cardiovascular diseases and cognitive decline.

And make sure to read until the end because I’ll reveal a major, widespread trigger for high blood sugar that impacts nearly everyone.

You won’t want to miss that. Hi. I’m Dr. Laara Van Bryce, a chiropractor and functional medicine practitioner. I
combine the best of traditional and alternative medicine, using a thorough approach to understand your health needs. My mission is to help you live your best life by supporting your journey to optimal health and wellness.Fluctuations in your blood sugar can leave you feeling drained. But the impact
goes beyond just feeling tired. High blood sugar over time can cause various chronic health problems with a particular impact on your heart and brain health. With cardiovascular diseases being a major cause of death, it’s clear that controlling blood sugar isn’t just about energy—it’s crucial for maintaining heart health and overall well-being. 

What are the foods that spike your blood sugar?

  • Simple sugars and refined carbohydrates- sugary beveragessoft drinks, fruit juices, and energy drinks.
  • Refined grains such as white bread, white rice, and pasta made from white flour that have most of their fiber removedleading to quicker digestion which makes your blood sugar rise quickly.
  • Baked goods- cakes/ cookies, candy bars, processed foodschips/ pretzels/ crackers/cereals/honey, syrups, and other sweeteners.

How does this cause tiredness?

This occurs through several mechanisms.

  • Insulin surge and then a rapid decrease in blood sugar -this is known as hypoglycemia. When this happens you can experience tiredness, weakness, and fatigue.
  • High blood sugar levels lead to increased urination which leads to dehydration, which triggers tiredness.
  • Consistent high blood glucose levels trigger insulin resistance which makes it difficult for your cells to absorb and utilize glucose efficiently leading to diabetes, prediabetes, and tiredness.
  • High blood sugar levels can trigger inflammation and an altered blood sugar level, either too high or too low causes sleep disturbances.

So what foods don’t spike your blood sugar levels?.

  • Foods that typically don’t spike your blood sugar are often referred to as low-glycemic foods. These foods help to maintain an appropriate blood glucose level all day long.
  • However, I’m going to suggest that some of these foods, may still spike your blood glucose levels and you are going to have to test them on yourself to find out if they are good for you, or whether they spike your blood glucose, and later in this blog, we are going to go over how you do that.
  • So typically it is said that Whole grains- barley, quinoa, and oats don’t spike your blood glucose because these grains contain a higher level of fiber as compared to white flour, white rice, and sugary foods. These low glycemic grains will slow down the absorption of glucose and reduce blood glucose spikes.
  • Other low glycemic foods include beans, lentils, chickpeas, Lean proteins, nuts and seeds, and non-starchy vegetables like spinach, kale, broccoli, and leafy greens. Some fruits- berries, apples, and pears may not spike your blood glucose in addition to healthy fats like avocados.

 How do these low-glycemic foods help increase your energy?

  • These foods avoid spikes in blood sugar and usually have a longer slower digestive cycle which produces a more sustained energy release as opposed to a quick and fleeting energy burst from simple sugars, and they are higher in nutrient value and density.
  • So let's talk about how you measure your blood glucose levels. There are 2 at-home ways you can measure your blood glucose levels which will tell you how you respond to specific foods.
  • First, you can go to your local drugstore and purchase a blood glucose monitor, also known as a glucometer. This device allows you to check your blood glucose levels after you have eaten certain foods to see how your body responds to those foods
  • You’ll need a glucometer, test strips, a lancet device, and alcohol swabs.
  • The second way to test your blood sugar level is with the use of a continuous glucose monitor. (CGM) These used to only be available if you were already diagnosed with diabetes, but recently more doctors are prescribing them to patients who want to be proactive in their health care and make sure they have the best chance of avoiding diabetes, cardiovascular disease, and cognitive decline. These are much easier to use and you don’t have to prick your finger every time you want to measure your blood glucose, and if you have the finances available, I highly recommend using one of these. My office can get you one for around $200.

How do you use the glucose monitor to determine the foods that are best suited for your unique body type?

  • Start your day off by testing your blood glucose first thing in the morning after you get up. It’s best to have a fasting blood glucose ideally between 70-85 mg/dL. Then check your blood glucose before and after you eat a meal or a specific food you are testing. Within 2- 3 hours it is best if your postprandial (after meals) blood glucose does not rise above 140 mg/dL and returns to your pre-food blood glucose level.
  • I wore a CGM for a little while and discovered that if my blood glucose was rising toward 150mg/dL I started to get very tired and wanted to lay down.
  • Other things can impact your blood glucose readings besides food.
  • One of these is exercise. As an example, I noticed that if I ate a sugary food, and was vigorously exercising at the same time, my blood sugar stayed stable because my muscles were able to use up the excess glucose.
  • Another thing is sleep, or should I say, a lack of sleep can drive up your blood glucose.
  • And a 3rd thing is stress, which can jack up your blood glucose immediately. I was wearing my CGM on an icy, morning while driving, and the road conditions were stressing me out. I was amazed at how fast my blood glucose went up. Even faster than when eating sugary food. Stress causes cortisol to be released and your body responds by raising your blood sugar so that your muscles have enough energy to run away from the tiger.

Now you know how to identify foods that cause your blood sugar spikes and why they make you tired. You also learned which foods can stabilize your blood sugar and boost your energy. And, how to use a glucose monitor to personalize your diet and start feeling full of energy again.
If you’re always feeling tired, remember, it’s possible to feel better. Understanding how different foods affect you and making small changes can help you regain your energy. Believe in the power of small steps towards a healthier you. You’ve got this! Now I want to hear from you. Tell me about your experiences with the foods you eat—how have they affected your energy levels and overall health? Have you noticed any specific foods that boost your energy and have you noticed any foods that make you feel more tired? Your stories and insights could inspire and help others in their journey to better health.
Leave a comment below.

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