Blood Sugar Crashing Simplified
by Elizabeth Morjal | January 08, 2024 | 5 min read
It’s that time of day again…
You’ve returned from lunch, ready to finish the workday strong, when your energy levels take a sudden dive.
Nothing can get your mind to focus — even answering those last few emails feels impossible.
Why?
You can thank the dreadful blood sugar crash for that.
Although glucose levels tend to ebb and flow throughout the day, a dramatic rise and fall can be dangerous to your health. Let’s explore the importance of monitoring your blood sugar levels and learn how you can avoid the post-meal crash.
What is a blood sugar crash?
A blood sugar crash refers to the drop in energy you feel after consuming foods high in carbohydrates and sugar such as pizza, pastries, and pasta.
Defined as a blood glucose level below 70mg/dL, blood sugar crashes can be abrupt and fast…
But to understand blood sugar crashes, it’s important to know how your body processes carbs and how they contribute to the rise and fall of your glucose levels.
Carbs & Glucose Levels
When you eat carbs, your body breaks them down into sugar (glucose), resulting in raised blood sugar and insulin production.
The carb-turned glucose is your body’s main source of energy; once it’s obtained your levels stabilize and all is copacetic.
Only until it isn’t…
While this process is as natural as breathing, problems arise when the number of carbs you consume is more than your body is used to receiving. It’s what causes the dramatic rise and fall of your blood sugar levels, and is why insulin production overcompensates for the rise.
Symptom Monitoring
Advancements in technology have made it easier than ever to track and lower your blood sugar levels from the comfort of your home. In fact, a quick internet search will reveal many portable devices designed to do just that.
But although the above is particularly beneficial for those with diabetes, it’s not necessary for everyone.
By monitoring your symptoms you’ll be able to recognize a blood sugar crash is imminent and can act accordingly.
Common symptoms include:
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Dizziness
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Fatigue
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Irritability
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Hunger
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Brain fog
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Feeling shaky
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Nausea
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Headaches
Diabetes & Blood Sugar
When a blood sugar crash happens to someone with diabetes, the fallout can be serious and life-threatening. This can include but is not limited to:
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Inability to eat or drink
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Slurred speech
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Loss of consciousness
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Loss of consciousness
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Seizures
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Rarely, death
Blood Sugar Support
According to the American Diabetes Association, the best way to avoid a blood sugar crash is to be mindful of your diet and incorporate regular exercise into your schedule.
Let’s break it down:
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Focus on whole foods — Research shows that a diet high in carbs from plants is effective at lowering blood sugar levels. Focus on whole foods that are slow to break down and will keep your levels stable such as non-starchy vegetables, high-fiber fruits, and lean meats and fish.
Avoid processed foods that offer no nutritional value as they are quick to break down and contribute to a sugar crash. This includes candy and white bread.
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The “15-15 Rule” — This is helpful for when you feel you’re about to crash. Use the “15-15 Rule” to normalize your blood sugar levels by eating fifteen grams of carbohydrates, and checking your levels in fifteen minutes if possible.
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Balanced meals — Eating more carbohydrates to keep your blood sugar levels stable is just a quick fix. For long-term success, make sure you’re eating balanced meals that consist of protein, healthy fats, and a moderate amount of carbs.
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Move your body — To exercise your muscles need glucose for energy. When glucose is burned, this helps to regulate your blood sugar levels.
With that being said, exercise doesn’t have to be strenuous to be beneficial. To keep your levels stable, opt for low-impact activities such as walking, cycling, and yoga.
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Alternative solution — Try meditation! With just ten to fifteen minutes of daily practice, meditation can reduce stress and regulate your systems that control blood glucose levels and insulin production.
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The Bottom Line
Whether you have diabetes or are perfectly healthy, anyone can fall victim to a blood sugar crash.
But by being proactive and balancing your diet with complex carbs, healthy fats, and protein, you can stop a sugar crash before it begins.
So, next time lunch rolls around and an opportunity to eat a carb-heavy meal presents itself, consider this…
Will the crash be worth it?
