Blood sugar balance & starting a new holiday treat trend

A little history, anatomy, diy gifts, & tips to support healthy blood glucose level

That time of year when sweets and treats are offered nonstop is fast approaching.. (or did Halloween already claim you?) ;-) Personally, I cringe at the thought of having to frequently refuse sweet gestures from others… I’m talking about Christmas cookies, cakes, homemade candy, and so on - especially because I love this time of year, baking, and gifting.

So, what’s a jolly Christmas-loving cookie-monster (like myself & maybe you) to do about it?

First, I had to take a good hard look at how much my sugar intake was increasing around the holidays, what this meant for my health, AND what I could reasonably do to better the situation - including thinking of little “treats” to give others, that didn’t involve sugar…

Most of us have been told “sugar is bad for you” but don’t know exactly how or why. While I’m not a fan of labelling foods “good” or “bad”, it’s important to be informed about what we put into our bodies and one of the reasons sugar is said to be “bad” is that when not consumed with care, it can be detrimental for blood sugar balance - something that EVERY system of the body is affected by.

BUT,

sadly, in Western society, the modern way of life makes it hard to maintain healthy blood sugar levels while simultaneously having normalised sugar over-consumption, hustle culture, and many other aspects of daily life that directly and seriously impairs blood sugar stability.

You might be thinking:

Here’s the thing: blood glucose (sugar) regulation is a constant and life-preserving process in your body. If you have any health concerns at all (even those seemingly unrelated) or hope to avoid any in the future, this is something you’ll want to have some understanding of.

Alsoooo, there are many benefits to properly managing your blood sugar:

Want stable energy and inner calm?

Healthier teeth?

Clearer skin?

Tired of the 3pm NEED for coffee and/or a sweet?

…There is a way off the sugar roller coaster. But first, a little history:

Did you know that wartime sugar rationing improved public health?

While the outcome may not surprise you, what is really interesting about the results of a recent retrospective study (that I was not able to fully access, unfortunately, but you can read more about it here), which used data from a biobank of over 60,000 individuals, is that it noted lifelong positive effects of reduced sugar intake for individuals whom, as children (and babies in the womb), had significantly reduced sugar intake.

That’s right, little wartime sugar rations had lifelong health benefits for kids and babies!

It’s possible that not eating sugar, or very little of it, not only provided direct benefits but also helped these individuals to have less of a sweet tooth for life. But, if you ate a lot of sweets as a kid, fear not, there is LOTS of evidence to show that decreasing sugar consumption at any age is beneficial!

Something you may find surprising is just how much sugar is consumed in Europe and the United States.

Sugar is a tropical plant and while it was brought to Europe during the crusades, it would not become commonly available until much later in the 18th century, when it’s use exploded. Interestingly, sugar usage and politics have been highly intertwined since the beginning, with wars, taxes, and slavery all having an effect on it’s consumption rate. Nowadays, it is estimated that the average American, Brit, Western and Central European eats about a 100lbs of sugar per year.

Sugar consumption in Great Britain from 1815 to 1970, showing decreases during wartime rationing. Source

Politics and the invention of HFCS have had a profound effect on sugar intake. Source

Sweets as a well-accepted part of (nearly) everyday life for most of us, it’s an added challenge to staying healthy. :-/

In a recent interview, doula and quantum health expert

Nikko Kennedy

and I did a deep dive on glucose metabolism and carbohydrate intake for women, including discussing how artificial light plays a role and thoughts on our blood sugar and also what happens in ketogenic (essentially completely devoid of sugar) diets. If you have the time, it’s a really informative chat and at the beginning, I describe HOW the body is constantly working to regulate sugar. Unless you’re a Type 1 diabetic, it’s all too easy to forget that it is a delicate balance which can literally mean life or death if these systems are not functioning!

For the visual learners, wanting a quick intro (or refresher), this short animated video provides a the basics for understanding of how blood sugar is constantly regulated:

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And… the part you’ve been waiting for:

⭐️ 6 Practical Tips ⭐️

Here are some simple ways to improve your blood sugar and reduce sweet cravings! 🧁

1. Get curious: Track how many grams of sugar you consume per day on average. I know, doesn’t sound fun, but don’t toss the idea before you’ve tried it! You’d be surprised at what you can discover by actually keeping track. Using an app makes this process easy but you can also do it with pen and paper, using the internet to look up sugar content in foods or reading nutrition labels. And remember, this is a no-judgement zone - you are tracking to learn about YOU and give a starting point to improve upon, if you so desire. 💖

2. Adding, subtracting, & swapping: Limit processed foods and sweeteners and/or/while adding fresh, whole foods. Sounds easy but some of us will have to develop a psychology around this that doesn’t feel restrictive or backfire with too much change, too fast. Some will find it easier to focus on adding (healthy) foods rather than highlighting what is being avoided or taken away. If you aim to first fill you plate with the good stuff, you may find you have less desire for the not-so-healthy options. Or, you can challenge yourself to just not allow the “bad” stuff in your home or shopping cart… when it’s not there, it’s less tempting and you’ll find healthier alternatives.

   *Good to know: Nowadays sweeteners go by so many different names! A quick google search will be your friend, rather than memorizing them all!

   

   Source

3. Try it out: Measure your blood glucose. It’s a bit of an investment to buy any kind of glucose monitor however many are quite affordable and, (in my humble opinion) well worth the investment in your health! Measuring will help you learn about about how certain foods affect you personally and give you a real-time understanding. Whether or not you choose to measure, learning about the glycemic index and food pairing can really help you improve blood sugar spikes.

4. Just a little movement. Walks after meals or 5 minute dance party in the living room can make all the difference. While vigorous exercise isn’t recommended just after eating, a stroll around the block is a great way to improve digestion and reduce blood sugar spikes, especially if you’ve had dessert. You may find that this is an even better way to enjoy family time or conversation with friends than remains seated around the table.

   If you don’t already love walks, read this post I wrote for some ideas on how to make it more enjoyable and sustainable.

5. Follow nature’s lead: Limit artificial light and go outside in the morning. If you want to get into the nitty gritty about how artificial light causes hormonal (and yes, blood sugar regulation) disruption, listen to my interview mentioned above (here), or go check out

   Brighter Days, Darker Nights
   . Additionally, exposure to morning light, especially around sunrise can help to regulate your system and set you up for better blood sugar regulation for the whole day!

6. Be kind! It’s natural to love sugar and all too easy to become somewhat addicted to it. Judging or criticising yourself will only do harm while aquiring knowledge and trying new things is the way to go. I can from experience as someone who used to have an unhealthy relationship with sugar that it takes time and self compassion to make lasting health changes.

Maybe your friends are looking forward to your famous gingerbread cookies this year … or maybe like me, they also wouldn’t mind having less sugar around.

My tip for small gifts in place of cookies or candy is to think of something that others can actually enjoy, that you could make yourself (you know, because that personal touch is important!) Some of my favorites to give (and receive) include: handmade wreaths, sourdough starter, (non-toxic) candles, lotions, and soaps, tea, fire cider, seed packets for spring, and handmade ornaments.

I’d love to know your favorites!

Have you overcome a sweet tooth?

What are your tips to keep a handle on sugar consumption? I’d love to hear from you in the comments!

Thank you for reading! If you liked this, please help others find it by liking and sharing! 💖👍