Blood sugar balance and insulin resistance

A good sugar balance is in many ways the basis of hormonal function. Blood sugar and insulin resistance are closely connected, and a rise in blood sugar can lead to adult-type diabetes, but before the condition progresses that far, metabolic disorders occur in the body. Changes in the state of alertness, especially fatigue and lethargy, often raise the suspicion of a sugar imbalance disorder. Even blood sugar guarantees good concentration and helps maintain a high mood.

Blood sugar regulation

The body tries to keep the blood sugar as balanced as possible. Regulation takes place, for example, through the hormones insulin and glucagon, and it is based on the concentration and cooperation of these hormones and blood sugar. Stress hormones such as cortisol and adrenaline also participate in the regulation.

Insulin is a hormone that lowers blood sugar. The more sugar there is in the blood, the more insulin is produced. On the other hand, when the sugar level in the blood decreases, insulin secretion also decreases.

Insulin causes sugar to move into the cell. Depending on the situation, sugar can be transferred either to a muscle cell or to a fat cell for storage. In addition, insulin prevents the new formation of sugar (gluconeogenesis), by reducing the secretion of the hormone glucagon, which increases sugar production.

Glucagon is therefore a hormone that releases glucose from glycogen stores in the liver and muscles, which causes blood sugar to rise. This is necessary, for example, between meals. Thanks to glucagon, fat cells also release fatty acids into the blood.

It is important to identify disorders of sugar metabolism. Many recognize low blood sugar as a feeling of hunger, weakness, or sweating. The symptoms of elevated blood sugar are more easily missed. Symptoms of elevated blood sugar can include fatigue, irritability, leg cramps, and depression. Increased thirst and the need to urinate usually occur when the condition has developed into diabetes.

Prediabetes

Type II diabetes, i.e. adult-type diabetes, is a metabolic disease familiar to everyone. But even years before the onset of adult-type diabetes, a condition occurs in which there are already mild disturbances in sugar metabolism. This condition is called prediabetes. Prediabetes without corrective measures can lead to type II diabetes.

About a million Finns alone have pre-diabetes, i.e. a weakened effect of insulin in the tissue (insulin resistance) and an increase in blood sugar. The normal upper limit of blood sugar in the morning after more than 8 hours of fasting (not eating) is 6.0 mmol/l. If the blood sugar is 6.1-6.9 mmol/l, it is high fasting sugar, and we talk about diabetes when the fasting blood sugar value is 7.0 mmol/l.

Insulin resistance

Insulin resistance, therefore, means a weakened effect of insulin in the tissues. In this case, the insulin-regulated transfer of sugar from the blood to the cells requires more insulin than usual. At this time, the pancreas produces more insulin. Insulin is produced from the beta cells of the pancreas, whose performance diminishes over time and is not enough to cover the increased need, and thus blood sugar can rise.

Other features of insulin resistance are fatty liver, high blood pressure, waist obesity and changes in blood fat values. These features together are called metabolic syndrome.

Glycemic index

The glycemic index (GI) describes the change in blood sugar caused by different foods compared to a glucose solution. The glycemic index can also be used to describe the overall effect of a meal on blood sugar, albeit rather imprecisely. However, GI does not take into account the insulin response at the individual level.

There are indications that foods with a lower glycemic index have a favorable effect on the state of alertness and the low-grade inflammatory state of the body. On the other hand, foods with a higher GI can be excellent, especially after sports, when you want to fill muscle and liver glycogen stores.

Some examples of GI values: Wheat bread 100, baked potato 83, oatmeal 75, sugar 65, spaghetti 61, beans 55, apple 35, cabbage 10.

Diet in blood sugar control

As a whole, sugar balance should be looked at individually and comprehensively. In addition to diet, sleep, exercise, alcohol use, stress, and smoking also affect blood sugar regulation. If there are indications of prediabetes, it’s time to take action. If, on the other hand, there are challenges with the state of alertness, checking the meal rhythm and diet can allow the desired change.

Vegetables

Eating vegetables is always worthwhile, but vegetables are a particularly good help in controlling blood sugar, due to the low amount of carbohydrates/sugars and the high fiber content. There are also indications that raw or lightly cooked vegetables stimulate intestinal hormones that activate metabolism and improve sugar metabolism.

Fiber

Fiber slows down the absorption of carbohydrates. For this reason, you should prefer a variety of fiber-rich foods, such as vegetables, berries, legumes and seeds

Protein

In relation to the glycemic index, the macronutrients proteins and fats reduce the blood sugar response of the meal.

Fat

You should also check the snacks and add some foods containing protein or fat, such as nuts.

Cinnamon and other spices herbs      

There are also a few spices and herbs that have been found to have effects on blood sugar. These include, for example, cinnamon, ginger, cocoa, turmeric, berberine, ginseng root and green tea.

Blood sugar should be measured if there are risk factors for diabetes, such as overweight, heart disease or a family history of type II diabetes. Monitoring is also appropriate if you have had gestational diabetes. I personally love continuous glucose monitoring with many of my female clients to have better data.

Conclusion

If you have risk factors for diabetes—such as excess weight, heart conditions, or a family history of type 2 diabetes—monitoring your blood sugar can be a valuable part of preventive self-care. It’s also helpful if you’ve experienced gestational diabetes in the past. Personally, I’ve found continuous glucose monitoring to be incredibly insightful when working with many of my female clients. It offers a clearer understanding of how daily choices affect energy, mood, and balance.

Supporting blood sugar isn’t just about avoiding illness—it’s also about nurturing vitality, emotional well-being, and hormonal harmony. If you’re looking for a gentle and holistic way to care for yourself, the Hormone Harmony program offers a warm invitation to reconnect with your body’s natural rhythms.