The Blood Sugar System

Blood Sugar: Function & Anatomy

Blood glucose, or blood sugar, is the main sugar found in the blood of the body. It is the body’s primary source of energy. This comes from the food we eat. Through the digestive system, the body breaks down most of the food we eat into glucose, which is then released into the bloodstream. When the blood glucose goes up, this signals the pancreas to release insulin. Insulin and glucagon help to maintain blood sugar levels. Insulin is a hormone that helps the glucose get into the cells to be then used for energy. Glucagon helps to prevent blood sugar from dropping; it breaks down glycogen into glucose in the liver. Both are essential in balancing and regulating blood sugar levels to maintain homeostasis. 

When you consume carbohydrates through foods, the body converts them to glucose, a simple sugar that serves as a vital energy source. The body does not use this energy all at once. It converts some into stored energy, or storage molecules, called glycogen, and stores it in the liver and the muscles. When the body needs this energy, the glucagon in the liver converts it back to glucose. It enters the bloodstream from the liver. Once in the bloodstream, insulin enables it to enter cells to provide energy for the body’s functions. In the pancreas, islet cells release insulin and glucagon. 

The body’s cells need glucose for energy; insulin attaches to insulin receptors on cells throughout the body, signaling them to open and grant glucose entry. Low levels of insulin constantly circulate throughout the body. A spike in insulin signals to the liver, causing it to absorb glucose and change it to glycogen. When blood sugar levels drop, glucagon instructs the liver to convert the glucagon back to glucose, which causes blood sugar levels to return to normal. 

Blood sugar varies throughout the day and can be affected by food, exercise, sleep, stress, tobacco, and alcohol. 

Other Systems Affected: Hormones involved  

This process is complex and, like most body systems, involves many other systems and organs. While the pancreas, liver, and digestive system are the primary organs and systems involved in the blood sugar process, blood sugar can affect other organs and systems. The brain, kidneys, eyes, heart, nerves, stomach, and mouth can all be affected. 

Insulin and glucagon are both hormones, and hormones are heavily involved in this process. Other hormones, such as GLP-1 (glucagon-like peptide-1), GIP (glucose-dependent insulinotropic polypeptide), and amylin, help regulate insulin during mealtime. 

Epinephrine, cortisol, and growth hormones help to maintain blood sugar levels. Epinephrine is released from nerve endings and the adrenal glands acting directly on the liver, helping to promote the breakdown and release of fat nutrients to the liver, which are then converted into sugar and ketones. Cortisol is also secreted from the adrenal gland making fat and muscle cells resistant to insulin, enhancing glucose production by the liver. Growth hormone is released from the pituitary gland in the brain; it helps to counterbalance the effect of insulin on muscles and fat cells. 

Blood Sugar Facts: 

• Glucose is the body’s primary energy source and comes from the food we eat.
• In addition to the foods we eat, other factors affecting blood sugar include sleep, stress, allergies, and sun exposure. 
• Skipping breakfast and being dehydrated can negatively impact blood sugar levels.

What is necessary for optimal Blood Sugar health? 

Maintaining a healthy lifestyle that is nutrient-dense, including exercise and getting enough sleep, is essential for blood sugar health. Chromium, magnesium, zinc, vitamin D, fiber, complete proteins, omega-3 fatty acids, and fermented foods all play important roles in providing the body with what it needs to function properly. Below are some examples of nutrition support for this system.

Nutrition Support:  

Fruits & Vegetables:	Green beans	Chia Seeds	Kimchi & Sauerkraut	Turkey
Avocado	Kale	Chicken	Kefir & Yogurt	Micro Nutrients:
Apples	Okra	Complete proteins	Lentils	Foods high in: Vitamins: B’s, C, D, E, K
Broccoli & broccoli sprouts	Pumpkin & pumpkin seeds	Eggs	Nuts & nut butters	Chromium, folate, magnesium, zinc
Berries	Other Foods:	Flax seeds	Organic oats	Omega-3-Fatty Acids
Citrus Fruits	Beans	Hard cheeses	Seafood

Supporting Recipe

This vibrant and healthy bean & avocado salad is packed with fresh flavors, nutrients, and wholesome ingredients! With a mix of your favorite beans, creamy avocados, crisp green onions, tomatoes, garlic, and bell pepper, it's tossed in a light Italian dressing or vinaigrette of your choice. Perfect as a refreshing side dish.

Chris’ Apopka 

Ingredients:

• 6 cans of beans (of your choice)
• 6 avocados
• 3 green onions, chopped
• 2 medium tomatoes, chopped
• 2-3 cloves of Garlic, diced
• 1 yellow bell pepper chopped
• 1 bottle of light Italian dressing or vinaigrette of your choice.

Directions

Mix all ingredients together in a large bowl, add salt or season to your taste, and enjoy!

Blood Sugar Lifestyle Support: 

• Find movement you enjoy
• Stay hydrated
• Get enough sleep 
• Manage stress
• Eat consistent meals at regular times 
• Don’t skip meals 
• Watch food portions
• Limit alcohol and smoking
• Limit processed and refined foods
• Eat more fiber
• Familiarize yourself with the glycemic index
• Eat a balanced, nutrient-rich, diet
• Eat foods rich in chromium and magnesium
• Eat fermented, probiotic-rich foods
• Prioritize complete proteins 
• Get plenty of sunlight exposure 
• Limit exposure to blue and artificial lights

Herbal Friends of Blood Sugar:  

Cinnamon	Siberian Ginseng	Berberine	Anemarrhena	Chinese Licorice Root
Oryza/Non-glutinous Rice	Milk Thistle	Purslane	Nettle	Bitter Melon
Fenugreek	Gymnema	Prickly Pear	Fennel	Aloe Vera
Ginger	Turmeric	Bilberry	Bergamot	Rhodiola
Clove

 

Supporting Supplements: 

• Fiber
• Alpha-lipoic acid (ALA)
• Chromium
• Magnesium
• Niacin
• Vitamins: B’s, C, D, E, K
• Zinc
• Folate