49: Safe Diabetes Sweeteners And Sugar Substitutes [bb3b88]
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for overall well-being, and it's not just about managing diabetes. Even people without diabetes can benefit from controlling their blood sugar levels to reduce the risk of chronic diseases like heart disease and stroke.
Understanding Your Body's Response to Stress Stress has a significant impact on our bodies, including raising our blood sugar levels. When we're under stress, our body releases hormones that increase glucose production in the liver and decrease insulin sensitivity. This can lead to fluctuations in blood sugar ranges, which may be detrimental to health if not managed properly. For instance, research shows that chronic stress can increase cortisol levels by 20-30%, leading to higher blood pressure, anxiety, and even weight gain (1). By practicing relaxation techniques like deep breathing or meditation for just 10 minutes a day, we can reduce our body's stress response and keep our blood sugar levels stable.
The Impact of Diet on Blood Sugar Control What we eat plays a significant role in maintaining healthy blood sugar ranges. Consuming high-glycemic foods that cause rapid spikes in glucose levels is detrimental to overall health. On the other hand, including fiber-rich foods like fruits, vegetables, and whole grains can help regulate blood sugar by slowing down carbohydrate absorption (2). For example, consuming 30g of soluble fiber daily has been shown to reduce fasting insulin levels by 5-10% and lower HbA1c values in diabetic individuals.
The Importance of Monitoring Your Blood Sugar Accurate monitoring is essential for effectively managing your blood sugar range. Using a glucometer or Continuous Glucose Monitor (CGM) allows you to track your glucose levels over time, identify trends, and make informed decisions about lifestyle adjustments. This approach can also reduce anxiety caused by uncertainty and provide reassurance that interventions are working.
Lifestyle Adjustments for Improved Blood Sugar Regulation Exercise has been shown to increase insulin sensitivity significantly in both healthy individuals and those with prediabetes or diabetes (3). Regular physical activity, such as a 30-minute brisk walk daily, can improve blood glucose control by promoting weight loss and reducing systemic inflammation. Additionally, meal timing is critical – eating breakfast within an hour of waking up has been shown to reduce postprandial glucose spikes.
The Connection Between Blood Sugar Levels and Mental Health There's growing evidence linking imbalanced blood sugar levels with impaired mental health outcomes (4). Individuals experiencing anxiety or depression often exhibit increased cortisol levels, which in turn can raise their HbA1c values. Maintaining healthy blood sugar ranges through diet, exercise, stress management techniques, and regular monitoring is key to ensuring overall well-being.
Recognizing Common Mistakes That Can Interfere with Blood Sugar Control While there are various strategies for managing high or low blood glucose levels, some common mistakes can undermine progress (5). For example: consuming high-processed foods that contain added sugars; relying too heavily on supplements without dietary adjustments; and overlooking the importance of regular sleep schedules in regulating cortisol and insulin sensitivity.
References:
(1) Harvard School of Public Health. Stress Management Techniques. Retrieved from https://www.health.harvard.edu/stayinghealthy/10-tips-for-managing-stress
(2) American Diabetes Association. Eat a Healthy Diet to Manage Your Blood Glucose Levels. Retrieved from https://www.diabetes.org/diabetessymptoms/treatment/eat-healthy-diet-to-manage-your-blood-glucose-levels.html#:~:text=The%20American%20Diabetic%20Association%2C
(3) Centers for Disease Control and Prevention (CDC). Healthy Weight, Nutrition and Physical Activity. Retrieved from https://www.cdc.gov/healthyschools/physicalactivity/facts/index.htm?utm_source=rss&utm_medium=rss_feed&utm_campaign=Health_and_Human_Services_CDC
(4) National Institute of Mental Health (NIMH). Anxiety Disorders: When to Seek Help for Anxiety. Retrieved from https://www.nimh.nih.gov/health/publications/anxiety-disorders-when-to-seek-help-for-anxiety.shtml
In this episode we aim to clear up the confusion do infections raise blood sugar diabetes blood sugar levels chart surrounding natural and artificial sweeteners, particularly for those managing type 2 diabetes and prediabetes. We'll compare the health effects of traditional sugars like white sugar, brown sugar, honey, and syrups with modern substitutes such as stevia, monk fruit extract, erythritol, aspartame, and sucralose. We'll also discuss why reading ingredient labels is critical and share research-backed benefits or what is the lowest your blood sugar should be downfalls to these sweeteners. By the end of the episode you'll be a lot clearer about the safest sweeteners and sugar substitutes to add to your eating routine. CHAPTERS 2:50 Sugar is as addictive and provides zero nutritional value 4:42 Carbs in natural sugars compared 8:06 Adverse effects of artificial sweeteners 11:13 Pros and cons of sugar alcohols 15:57 Research and benefits of naturally-derived sugar substitutes 22:52 Reading food labels and making a sweetener choice For show notes and resources, please visit: To share your questions and suggestions, leave us a voice message or email at: Explore our proven programs and services, visit: Subscribe to our free weekly newsletter for podcast updates, valuable nutrition tips and more: