August 19, 2024
Sydney Dickinson, MS, RDN, graduated from Montana State University with her Master of Science in Dietetic Systems Leadership. She is a Registered Dietitian Nutritionist and primarily works on St. Peter’s Health Medical and Behavioral Unit floors as a clinical dietitian.
Think about the mornings when you started eating a sugary breakfast cereal. You probably feel hungry again soon after. But, when you eat something balanced, you stay full for longer. One reason is the relationship between blood sugar levels and gut health, which are impacted by food.
Understanding Blood Sugar
Blood sugar is also known as glucose. Glucose is our body's favorite energy source. When we eat carbohydrates—found in grains, fruits and vegetables, dairy products, and beans—our bodies break them down into glucose for energy. When glucose enters the bloodstream, it causes our blood sugar to rise, and insulin is released to help our cells absorb the glucose.
Different foods can affect our blood sugar in various ways. Simple sugars/refined carbohydrates, found in white flour-based foods like desserts, breads, and cereals, cause quick spikes that can leave you feeling hungry sooner. In contrast, complex carbohydrates/fiber in whole grains, fruits and vegetables, and beans result in a more gradual spike, leaving you fuller for longer. This is because they are digested slowly.
Managing Your Blood Sugar If You Don’t Have Diabetes
If you don't have diabetes, occasional blood sugar spikes are not inherently harmful and are actually normal! Our bodies can handle blood sugar fluctuations from different foods if our regulatory systems work correctly. In most cases, tracking your blood sugar levels or avoiding spikes altogether is unnecessary unless you have a specific health concern like diabetes. Try to shift your focus on your overall eating pattern and the longevity of your health!
Gut Health
Our gut is often called our second brain because of its complexity. Trillions of tiny organisms help with digestion, immunity, and even our mood! Keeping our gut healthy is important for reducing inflammation and controlling blood sugar.
Connecting Blood Sugar and Gut Health
Many things affect glucose levels, including our gut health. An imbalance of tiny organisms in our gut can make glucose absorption and insulin release less efficient, leading to higher levels in the blood. On the other hand, a healthy gut can improve this process, making regulating our glucose levels more manageable.
Foods to Try
Try some of these foods that help to achieve balanced blood sugars and aid in a healthy gut:
Whole Grains: These are rich in fiber and help our body to slowly increase our blood sugar instead of spiking it. Fiber is called a prebiotic, which feeds healthy bacteria in our gut. Whole grains include:
- Oats
- Quinoa
- Brown rice
- 100% whole grain pasta and bread products
Fermented Foods: These are full of probiotics that improve gut health. A happy gut helps our body do a better job at absorbing glucose and releasing insulin. Some examples include:
- Yogurt
- Kefir
- Sauerkraut
Fruits and Veggies: These can be high in fiber and have antioxidants, which can help prevent inflammation. Reduced inflammation is good for our gut; fiber can help regulate our blood sugar. Good options include:
- Berries
- Peas
- Spinach
- Avocados
Beans: Like others, beans provide fiber that keeps us full longer. The fiber also helps to feed the good gut bacteria and stabilize our blood sugar levels. Good choices are:
- Lentils
- Chickpeas
- Black beans
- Pinto beans
Try including a variety of whole, fiber-packed, and fermented foods into your diet to help your energy levels stay more stable and keep your gut healthy!
