Blood sugar might sound like something only people with diabetes need to worry about, but it actually affects all of us, every single day. Have you ever felt super tired after lunch, gotten really “hangry” between meals, or wondered why you’re always craving sweet treats?
That’s your blood sugar talking.
Here’s how it works: when you eat food, especially something sugary or high in carbs, your body breaks it down into glucose (a type of sugar), which enters your bloodstream. If that happens too quickly, you get what's called a blood sugar spike. This spike gives you a burst of energy at first, but it's usually followed by a crash when your body works hard to bring your blood sugar back down. That’s why you might feel tired or irritable a little while after eating something sugary. This is also why you then start to crave more sugar - your body wants that boost of energy again!
When your blood sugar is stable, you avoid those highs and lows. Your body and brain function better, you feel more energetic, your mood stays balanced, and you’re less likely to crave snacks or overeat.
Here are a few simple things you can do to help keep things balanced:
1. Eat protein with every meal/snack
Protein (meat, fish, eggs, beans etc.) helps slow down how your body processes the carbs in your meal. This means the sugar from those carbs enters your bloodstream more slowly, preventing a big spike and keeping your energy more stable.
2. Watch out for sugary snacks/drinks
Aka your “naked carbs” - things like sweets, fizzy drinks, oat milk and even some cereals, foods that contain high amounts of sugar with no protein, fat or fibre to dampen the spike - these can cause a quick spike in your blood sugar, which might give you a burst of energy at first, but a crash often follows that. Swap those sugary snacks for something like nuts, yoghurt, or naturally flavoured water to keep your energy levels more even. If you do happen to have something sugary, you can pair it with a protein-based snack like yoghurt or a collagen sachet.
3. Move a little after meals
You don’t need to do a full workout, just a short walk after meals can help your body use the sugar in your blood more efficiently. This can prevent those post-meal energy dips and help keep your blood sugar balanced. A 10-minute walk would do the job.
4. Stay hydrated
Drinking enough water helps your body regulate blood sugar too, so make sure you’re sipping throughout the day.
5. Start your day with healthy fats
A breakfast high in healthy fats (like avocado, olive oil, salmon, authentic Greek yoghurt or nuts and seeds), and low in carbs makes it less likely you're going to get those sugar cravings throughout the day. Some great breakfast options could be eggs and avocado on sourdough toast, an omelette with smoked salmon and veggies or a chia pudding with greek yoghurt and berries.
How does collagen play a role in blood sugar stability?
When it comes to collagen -research shows that consuming around 20 grams per serving is ideal for providing enough protein to have a positive effect on blood sugar - why?
1. Keeps you full for longer
At 20g, collagen provides a solid amount of protein that helps to increase satiety (your feeling of fullness). Protein in this amount slows down digestion, keeping you satisfied between meals and reducing the likelihood of reaching for high-carb, sugary snacks that can cause blood sugar spikes.
2. Steady energy release
Collagen protein doesn’t cause a sudden rise in blood sugar like carbs can. By having a source of protein you’re providing your body with a slower-burning fuel that helps regulate the speed at which glucose enters your bloodstream.
3. Insulin regulation
Collagen is rich in glycine, an amino acid that plays a role in insulin regulation. Research has shown that glycine can help improve your body’s ability to manage blood sugar after meals by supporting insulin sensitivity, which is how well your body responds to insulin (the hormone that helps regulate blood sugar). This makes collagen an even better option for blood sugar control.
It is amazing how much impact your blood sugar can have on your daily energy, mood, and overall health. By incorporating the simple habits mentioned above, and some smart snacks, you can make a big difference in how you feel each day.
