Our diet has a significant impact on our health. An unhealthy diet high in sugar and carbohydrates is one of the main risk factors for impaired blood sugar regulation and, thus, for the development of type 2 diabetes. A healthy, nutrient-rich diet, on the other hand, can act as a remedy and help reverse chronic disease processes.
In this article, we'd like to first provide you with an overview of the process of blood sugar regulation and the development of diabetes. We'll then show you ways you can keep your blood sugar stable using natural means. The focus is on nutrition. Finally, we'll also introduce you to some of our nutritional supplements that can further support blood sugar regulation.
Why stable blood sugar is important
Blood sugar level refers to the level of glucose (grape sugar) in the blood. For optimal body function and health, this level should be neither too high nor too low.
If blood sugar levels drop too sharply, this has a particularly negative impact on the brain and central nervous system, as nerve cells are unable to produce glucose on their own. A lack of clear thinking, fatigue, and weakness can therefore be signs of falling blood sugar levels.
Severe hypoglycemia can even cause symptoms such as confusion, seizures, and even coma. A dangerous drop in blood sugar can occur in diabetics, for example, if they overdose on insulin.
A far more common problem, however, is chronically elevated blood sugar levels. High blood sugar levels promote inflammatory processes in the body. This leads, among other things, to damage to the blood vessel walls, which promotes the development of arteriosclerosis (hardening of the arteries). Arteriosclerosis is a major risk factor for cardiovascular diseases such as heart attacks and strokes. It also promotes the occurrence of kidney disease, eye diseases (cataracts), and nerve damage.
We explain how chronically elevated blood sugar levels can occur in the following sections.
How is blood sugar regulated?
The body regulates blood sugar levels primarily through the interaction of the two hormones insulin and glucagon:
- Insulin is produced in the beta cells of the pancreas and promotes the uptake of glucose into the cells. Insulin is released when blood sugar levels rise after eating and causes them to fall again.
- Glucagon is the antagonist of insulin and is produced in the alpha cells of the pancreas. The hormone is released when blood sugar levels drop. It promotes the release of glucose from glycogen stores in the liver and muscles and also stimulates the production of new glucose (gluconeogenesis), which occurs primarily in the liver and kidneys.
Disturbance of blood sugar regulation
At the heart of the development of the widespread disease type 2 diabetes, also known as diabetes mellitus or adult-onset diabetes, is the development of so-called insulin resistance. Insulin-resistant cells are no longer as sensitive to insulin as healthy cells and are therefore less able to absorb glucose from the blood.
The most important cause of insulin resistance is years of malnutrition with high levels of isolated carbohydrates (e.g. white flour products) and sugar.
Sugar leads to glucose spikes
After eating, the breakdown of carbohydrates in the intestine and the absorption of glucose through the intestinal wall cause a rise in blood sugar levels. If the diet is rich in sugar and white flour products, this rise occurs particularly quickly and sharply.
The sharp rise in blood sugar levels signals the pancreas to release a particularly large amount of insulin so that the sugar can be quickly transported from the blood into the cells. This initially causes a rapid rise, followed shortly by an equally rapid drop in blood sugar. This is known as a glucose spike.
Hyperglycemia and hypoglycemia
Such a diet does not lead to stable blood sugar levels and sustained satiety, but rather to a constant up and down of the glucose level.
Immediately after a meal, blood sugar spikes sharply, briefly leading to hyperglycemia. However, due to the strong release of insulin, glucose levels immediately drop again, and you may even experience hypoglycemia, even though you've consumed a lot of calories. This can lead to mood swings, fatigue, difficulty concentrating, and food cravings.
After a glucose spike, the temptation is great to reach for a chocolate bar instead of a salad.
Vicious circle: insulin resistance
If the body is exposed to such a diet for years, insulin resistance gradually develops.
Due to chronically elevated insulin levels, the cells' insulin receptors eventually become less sensitive to insulin than in a healthy person. This particularly affects muscle, fatty tissue, and liver cells. As a result, less glucose reaches the cells, and blood sugar levels remain elevated for longer after a meal.
The consequences:
- The pancreas tries to secrete more insulin until it is finally exhausted and the patient needs insulin.
- Insulin resistance continues to increase.
- The blood sugar level remains chronically elevated and no longer falls back to the normal range.
Type I and type II diabetes
The previous section explains important factors in the development of type 2 diabetes, a common disease of modern society. Type 2 diabetes was once considered a "typical disease of old age," hence the term adult-onset diabetes. However, today, more and more children, adolescents, and young adults are also affected by this disease.
In addition to an unhealthy diet, there are other risk factors for the development of type II diabetes:
- Lack of exercise
- Obesity
- Chronic stress
- lack of sleep
- Disturbed intestinal flora
- Micronutrient deficiency
Type I diabetes must be distinguished from type II diabetes. Type I diabetes is an autoimmune disease in which the insulin-producing beta cells of the pancreas are destroyed. The disease usually begins in childhood, and those affected must inject insulin throughout their lives to control their glucose levels.
In contrast, acquired type II diabetes can be cured in many cases by changing lifestyle.
Diabetes is common
According to the Robert Koch Institute (RKI), almost 10% of adults in Germany suffer from diabetes ( 1 ). Over 90% of cases are type II diabetes.
Another 20% of adults have an increased risk of developing type 2 diabetes ( 2 ). This is referred to as prediabetes, a preliminary stage of diabetes. Affected individuals already exhibit elevated blood sugar levels. However, these are still below the levels of patients with type 2 diabetes.
In Germany, around 30% of people are affected by diabetes or prediabetes.
What are normal blood sugar levels?
Blood sugar is expressed in milligrams per deciliter (mg/dl) and is usually measured on an empty stomach. If suspicious values are present, blood sugar levels are also measured at a certain interval after food intake to better assess the extent to which blood sugar regulation is impaired.
The following classification applies to adults ( 3 ):
1) Sober
- Normal: < 100 mg/dl
- Prediabetes: 100 – 126 mg/dl
- Type II diabetes: > 126 mg/dl
2) 2 hours after food intake
- Normal: < 140 mg/dl
- Prediabetes: 140 – 200 mg/dl
- Type II diabetes: > 200 mg/dl
In addition to the glucose level, the HbA1c value is also important for assessing blood sugar regulation. This value describes the proportion of glycosylated hemoglobin ("sugared" red blood pigment) in relation to total hemoglobin. The HbA1c value provides information about the average blood sugar concentration over the past 8 to 10 weeks.
Which foods cause glucose spikes?
Rapidly digestible carbohydrates such as refined sugar and white flour products trigger particularly strong glucose spikes. The body has little work to do to digest them, resulting in a rapid and sharp rise in blood sugar levels.
To prevent diabetes, the primary goal is to avoid sugar. This includes cane sugar, beet sugar, fructose, and all syrup-like sweeteners such as maple syrup, agave syrup, or rice syrup. High sugar levels can be found in sweets, many processed foods and convenience foods, baked goods, and soft drinks and other sweetened beverages.
White flour products include numerous baked goods and pasta varieties. White rice and starchy foods such as various potato products can also lead to a sharp rise in blood sugar.
If you are diabetic or at increased risk of diabetes, it is best to eliminate such foods from your diet completely and instead choose healthier alternatives.
Foods for stable blood sugar
An ideal blood sugar curve should rise moderately after a meal and then fall slowly again – without any significant spikes. This keeps blood sugar levels stable, allowing you to feel fit and focused over a longer period of time and avoid cravings.
By carefully selecting and combining foods, you can keep your blood sugar stable and avoid glucose spikes.
Fiber
Dietary fiber is a specific indigestible component of plant foods. A distinction is made between water-soluble fiber, such as inulin and pectin, and water-insoluble fiber, such as cellulose and lignin.
Fiber has numerous health benefits. For example, it stimulates saliva production and intestinal activity and promotes a feeling of satiety.
Soluble fiber, in particular, has been shown to have a beneficial effect on glucose metabolism. Fiber slows the absorption of glucose from the intestine, allowing blood sugar levels to rise slowly over a longer period of time ( 4 ).
High levels of fiber are found in many vegetables (e.g. green leafy vegetables), in various fruits (e.g. apples, pears, many berries), in legumes and whole grains.
Complex carbohydrates
Carbohydrates are the only nutrients that directly affect blood sugar levels. Depending on the type of carbohydrate, blood sugar rises more or less quickly.
The glycemic index (GI) is often used to indicate the blood sugar-raising effect of carbohydrates. A high GI means that the carbohydrates are absorbed into the bloodstream quickly. A low GI means that blood sugar rises slowly.
For the prevention and treatment of diabetes, it's best to focus on low-GI foods that contain complex carbohydrates instead of white flour and sugar. These include whole grains, quinoa, and legumes.
However, the total amount of carbohydrates should not be too high. Small portions of complex carbohydrates combined with fiber-rich vegetables are ideal.
High-quality proteins
High-quality proteins are important components of a healthy diet, as they are needed for many functions in the body. Therefore, they should be included in the diet in moderation.
Good sources of high-quality proteins include unprocessed meat from natural farming conditions or various plant foods such as legumes and nuts.
In healthy individuals or in patients with type 2 diabetes who still have sufficient insulin, proteins have only a minor effect on blood sugar levels. However, in cases of insulin deficiency, even a protein-rich meal can lead to a sharp rise in blood sugar, as the body immediately begins gluconeogenesis after ingesting the protein building blocks ( 5 ).
This particularly affects patients with type 1 diabetes. The rise in blood sugar occurs more slowly than after a carbohydrate-rich meal, because proteins are digested more slowly. Diabetics who rely on insulin may therefore require an additional dose of insulin after a protein-rich meal.
Healthy fats
Dietary fats do not have a direct effect on blood sugar levels. However, a diet high in fat promotes the development of insulin resistance ( 6 ).
Healthy fats are important for health and should be present in a balanced diet. Good sources of fat include cold-pressed olive oil or linseed oil, coconut oil, and nuts. Omega-3-rich oils, such as high-quality algae oil, are also beneficial. Omega-3 fatty acids counteract chronic inflammatory processes.
Refined oils, which are obtained using heat and chemicals, should be avoided at all costs. They sometimes contain high levels of so-called trans fatty acids, which, among other things, increase the risk of arteriosclerosis by raising the level of LDL ("bad") cholesterol in the blood. This is especially harmful for diabetics, who are at risk due to persistently elevated blood sugar levels and already suffering from arteriosclerosis.
Pre- and probiotics
The health of our gut has an important influence on blood sugar regulation and the health of our metabolism. Prebiotics and probiotics can support the gut.
Prebiotics are substances that serve as food for beneficial intestinal bacteria. Numerous soluble fibers such as pectin and inulin are among these. Pectin is found in apples, quinces, and citrus fruits, for example, while inulin is abundant in Jerusalem artichokes, salsify, and garlic, for example. The gel that forms from psyllium husks, flaxseeds, or chia seeds when they come into contact with water also has a prebiotic effect.
Probiotics are preparations of living microorganisms (e.g., lactic acid bacteria). For probiotics to be effective, the intestinal environment must be suitable for the colonization of the microorganisms. This environment refers, on the one hand, to the pH value in the intestine and, on the other hand, to the presence of substances that nourish the desired bacteria. Taking prebiotics and a healthy, fiber-rich diet are the most important measures to create these conditions.
As an alternative to taking probiotic supplements, fermented foods such as sauerkraut, miso, and kimchi are also suitable for this purpose. These foods contain probiotic bacterial strains.
Drink enough water
Drinking sufficient amounts of water (e.g., 1.5 to 2 liters) regulates the body's water balance, helps eliminate harmful metabolic waste, and regulates appetite. Drinking plenty of water reduces cravings.
Special ingredients
Numerous studies also show a beneficial effect of certain foods on blood sugar levels. This effect is usually due to one or more specific ingredients in these foods.
Some examples are:
- Cinnamon: Daily intake of cinnamon can have a beneficial effect on blood sugar and blood lipid levels in patients with type 2 diabetes ( 7 ). Cinnamon also stimulates the body's production of antioxidants.
- Blueberries: Blueberries can improve insulin sensitivity ( 8 ). This effect is thought to be due to various antioxidant plant compounds (e.g., anthocyanins).
- Ginger: Daily consumption of ginger can improve blood sugar levels in diabetic patients ( 9 ). The main active ingredient in ginger is gingerol.
- Almonds: Daily consumption of almonds can also counteract insulin resistance and is particularly suitable for people with prediabetes ( 10 ).
Lifestyle change
In addition to a change in diet, sufficient physical activity, stress management and good sleep hygiene are other factors that contribute to healthy blood sugar regulation.
Physical exercise
Regular physical exercise increases the insulin sensitivity of muscle cells, thus counteracting insulin resistance and the development of diabetes. Both endurance and strength training have been shown to be effective in studies. Even a daily walk has positive effects.
Stress management
Stress can affect blood sugar levels by increasing the release of hormones like cortisol and adrenaline, which in turn raise blood sugar. Techniques like meditation, breathing exercises, and yoga can help reduce stress and thus stabilize blood sugar levels.
Sleep
Adequate, high-quality sleep also plays a significant role in regulating blood sugar levels. Sleep deprivation can impair insulin sensitivity and lead to poorer blood sugar control.
Insulin resistance due to disturbed intestinal flora
The proliferation of certain pathogenic bacteria in the intestine in combination with an increased permeability of the intestinal barrier (leaky gut syndrome) can be an important factor in the development of metabolic diseases such as type II diabetes ( 11 ).
When these bacteria die, toxins (lipopolysaccharides) are released, which enter the bloodstream through the permeable gut and trigger chronic inflammatory processes in the body. This promotes, among other things, the development of insulin resistance.
Improving intestinal health is therefore also an important aspect in the prevention and treatment of diabetes.
Dietary supplements for healthy blood sugar levels
Various dietary supplements can help control blood sugar levels.
For the intestines
Our product ProBio 14 contains a combination of 14 natural bacterial cultures, including lactobacilli and bifidobacteria. ProBio 14 also contains various prebiotics such as inulin and fructooligosaccharides.
Antioxidants and secondary plant substances
Phyto Balance is a herbal active complex containing, among other ingredients, turmeric and maca root. Maca, or Peruvian ginseng, has a very rich amino acid spectrum and contains many valuable unsaturated fatty acids. Numerous human studies show that ginseng can effectively reduce fasting blood sugar ( 12 ).
The effects of curcumin, the main active ingredient in turmeric, have also been well-researched. Curcumin has antioxidant properties and strengthens the immune system. In animal studies, it has also shown efficacy against diabetes ( 13 ).
Other ingredients in Phyto Balance include angelica root, lavender, Japanese knotweed, and inulin. Phyto Balance is a powerful herbal mix that optimally combines numerous natural active ingredients.
Micronutrients
In chronic diseases, the need for micronutrients is generally increased, including in diabetes. At the same time, in diabetes, various vital substances (especially water-soluble vitamins) are excreted in the urine in significantly larger amounts than in healthy people.
Our Multivitamin Basic and Multivitamin Booster products, which combine 47 different vital substances, are an ideal daily supplement to provide the body with all important micronutrients. Multivitamin Booster contains twice the dose of Multivitamin Basic and is therefore particularly suitable for people with increased needs.
Sources
- Prevalence of known and unknown diabetes. Diabetes Surveillance, Robert Koch Institute [Internet]. [Accessed on: January 2, 2024].
- Prediabetes. Diabetes Surveillance, Robert Koch Institute [Internet]. [Accessed on: January 2, 2024].
- Weber E. Blood sugar levels: What values are normal? General practitioner [Internet]. Updated on: November 6, 2023 [accessed on: January 2, 2024].
- Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377
- Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Education 1997;23(6):643-651.
- von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM. A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults. Your J Nutr. 2017;56(1):431-443.
- Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215-3218.
- Stull, AJ et al., Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women, August 2010, J Nutr.
- Khandouzi N, Shidfar F, Rajab A, Rahideh T, Hosseini P, Mir Taheri M. The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein aI and malondialdehyde in type 2 diabetic patients. Iran J Pharm Res. 2015;14(1):131-140.
- Wien M et al, Almond consumption and cardiovascular risk factors in adults with prediabetes, Journal of the American College of Nutrition, 2010 Jun;29(3):189-97.
- Lau WL, Tran T, Rhee CM, Kalantar-Zadeh K, Vaziri ND. Diabetes and the Gut Microbiome. Semin Nephrol. 2021;41(2):104-113.
- Shishtar E et al. The Effect of Ginseng (The GenusPanax) on Glycemic Control: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. PLoS One, 2014.
- Pivari F, Mingione A, Brasacchio C, Schlachti L. Curcumin and Type 2 Diabetes Mellitus: Prevention and Treatment. Nutrients. 2019;11(8):1837. Published 2019 Aug 8.
