Understanding Blood Glucose Levels

In the last blog we talked about the different kinds of carbohydrates and which ones were better to consume. (read it here)  We also introduced a concept that might be new to you!  That concept is that there are no essential carbohydrates like there are essential amino acids and essential fatty acids (fats) that must be provided in the diet daily.  The body has the ability to make carbohydrates, specifically glucose, when needed.  

We have our own genetic tolerance to the amount of carbohydrates our body can use.  Health problems develop when we continually exceed that genetic tolerance.  A glucose meter can be purchased from the drugstore that can help you get a picture of how your body responds to carbohydrates and which types are good for you and which ones will spike your glucose too high.

Understanding Glucose Levels

Glucose levels have to be maintained at a very narrow range.  It does this with the help of insulin.  That range can be from 60-150 mg/dL of blood according to the Diabetes Association.  A more optimal level is not to spike glucose above 140 mg/dL.  A blood glucose of 100 mg/dL would be equivalent to about a teaspoon of sugar in the blood.  The average person consumes 31 teaspoons of sugar daily!  Remember from our blog on carbohydrates that simple sugars and starches will raise glucose levels the fastest and fiber tends to be slower in raising glucose.  

The body prioritizes burning glucose as fuel first because too much glucose in the bloodstream for an extended period is damaging to the blood vessels and the organs.  Chronically higher (like only a ½ teaspoon higher) blood sugar causes conditions like

• Neuropathy (nerve damage)

• Vision problems (optic nerve)

• Heart disease

• Stroke

• Diabetes

• Inflammation

• Alzheimer’s disease/dementia

• Visceral fat

• Fatty liver

• Cancer 

The body must lower glucose quickly.  If you have fat in the bloodstream as well, glucose is the first fuel to be burned because it is the most damaging and the most toxic. 

Let’s take a look at glucose in the different states of the body; the “fed” state and the “fasted” state.

Fed State

This would be the state after a meal or snack.  The carbohydrates that are consumed are digested into glucose.  The glucose gets absorbed into the bloodstream quickly and spikes the glucose levels.  Remember that it is best to eat foods that do not spike glucose over 140 mg/dL.  

With the help of insulin, the body works to get that glucose down into the lower range of 70-90 mg/dL.  

• Some of the glucose gets used immediately for fuel for the body, ATP.

• Some glucose gets converted into glycogen by the liver.  Glycogen is a long strand of glucose molecules strung together like beads on a necklace.  When glucose levels are low like between meals the liver breaks off glucose molecules from the strand and releases it into the bloodstream in order to keep the levels normal.

• Some glucose gets stored in fat cells for long term energy storage.

Within an hour to an hour and a half, the blood glucose levels should be back to baseline, between 70-90 mg/dL and the level of insulin also goes back to a normal level.

Fasted State

In the fasted state, like first thing in the morning or when you have gone at least 8 hours without food, or you are doing intermittent fasting or longer term fasting, you would expect to see your glucose levels at that baseline between 70-90 mg/dL.  Even with long term fasting, your glucose will never go to zero.  It stays within the range.  Your body has two ways to get glucose in the bloodstream.

• It can use the stored glycogen to make glucose and when this is used up, which takes between 10-18 hours, it can make glucose through gluconeogenesis!

• Gluconeogenesis!!  This is where the liver uses fat from your fat cells (or your diet) and amino acids to build glucose and raise blood sugar into the baseline range of 70-90 mg/dL.  The amino acids do not come from your muscles (unless the body is under starvation)!  It comes from worn out cell parts which are made of protein and other protein debris (and from your diet) to make glucose.  This is where autophagy happens!  Autophagy is where the body repairs its tissues.  Autophagy is an amazing process and a topic for another blog soon.

Ways to keep your glucose at an optimal or low range are to,

1. Eat a low carbohydrate diet! Every person is individual, and has a different carbohydrate tipping point, this is based on your genetics.  We can help you figure this out.

2. Don’t snack between meals.  Everytime you eat, you will raise glucose levels.  Your diet should be one that is satiating and allows you to go longer periods of time between meals.

3. Exercise! Resistance training should be prioritized because of the use of stored glycogen.

4. Leisure Walking. Helps make your cells be more sensitive to glucose, therefore helping to lower blood glucose levels.  

In the next blog we will talk about insulin’s role in all of this and how someone develops a condition called insulin resistance.  Insulin resistance happens long before a diagnosis of diabetes.  Insulin resistance has a role in the development of hypothyroidism as well so we will be connecting the dots for you!!