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Glucose is a simple sugar that provides fuel for the body. It plays a key role in both anaerobic and aerobic metabolism. Blood glucose levels are regulated by multiple organs, including the pancreas, liver, adrenal, thyroid, and pituitary glands. (source)
Low serum glucose levels can stem from physiological factors like excessive insulin release or impaired glucose production by the liver, affecting energy levels and overall metabolism. From a nutritional perspective, inadequate carbohydrate intake or prolonged fasting can contribute to decreased glucose levels, impacting brain function and physical performance. (source, source)
Prioritize complex carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Complex carbohydrates, like fiber, generate a slower release of glucose into the bloodstream compared to simple carbohydrates, due to their complex chains of sugar molecules that take longer to be broken down and converted into glucose. (source) Consuming complex carbohydrates aids in maintaining blood sugar levels. Recommendation: Consume at least 3 servings of carbohydrates daily.
One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)
Incorporate organic fruit juice: Carbohydrate consumption increases blood glucose levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Recommendation: Drink 8 oz of organic juice.
Maintain fluid balance: Overhydration is associated with decreased blood glucose. (source) Increased fluid intake decreases the relative concentration of glucose in the blood. (source) Recommendation: Monitor water consumption to ensure no more than 0.5 fl oz of water per pound of body weight per day.
Supplement with carbohydrates: Carbohydrate consumption increases blood glucose levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, increasing levels in the blood. Recommendation: Supplement with 15 to 30 g around the training window.
High serum glucose levels can stem from physiological factors like insulin resistance, where the body's cells become less responsive to insulin, leading to elevated blood sugar levels. Nutritionally, consuming excessive amounts of refined carbohydrates and sugars can contribute to spikes in blood glucose levels. (source, source)
Limit simple carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Incorporate green tea: Drinking green tea has been shown to decrease fasting glucose. (source) Green tea contains EGCG, or epigallocatechin gallate, a compound that promotes cellular glucose transport proteins. (source) Recommendation: Drink at least one 8 fl oz cup of green tea daily.
Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.
Supplement with berberine: Berberine supplementation has been shown to decrease glucose concentrations. (source) Berberine supports the activity and proliferation of insulin beta cells, which improves blood sugar control and regulates blood glucose levels. (source) Recommendation: Supplement with at least 1 g of berberine daily.
