Have you ever wondered what fuels your energy levels? The primary source of cellular energy is sugar that comes from the foods you eat.1 After you eat something, your body breaks it down into glucose, which is sent into the bloodstream signaling the pancreas to release insulin because without insulin, glucose can’t get into the cells to be used for energy.1
As you can see, sugar is necessary for energy. What’s the problem then? Too much of a good thing is too much of a good thing. According to the Centers for Disease Control and Prevention (CDC), consuming too much added sugar from sugary drinks, sweet snacks, and other sources can increase the risk of many health issues including obesity, type 2 diabetes, and heart disease.2
Research also shows that too much sugar in the diet can lead to poor oral health, an increased risk of mental health conditions, sleep issues, and more.3 Of course, the answer is to reduce sugar intake, but that can be challenging for some people.
Importance of Regulating Blood Sugar Levels
The CDC reports that most Americans are eating too much sugar.2 Reducing daily sugar intake is important when balancing blood sugar levels to help support optimal health.
The American Heart Association gives these tips to help reduce added sugar in the diet:4
- Cut back on sugar that you add to beverages and foods.
- Reduce consumption of sugary drinks and drink more water instead.
- When purchasing prepackaged foods, look closely at the sugar content on the label and avoid high-sugar foods.
- Use natural sugars such as dried fruits and avoid fruit in cans with heavy syrup.
- When baking, cut the sugar amount by one-third to one-half.
- In place of sugar, use extracts such as almond, vanilla, orange, or lemon to add some sweetness and extra flavor.
- Use natural low- and no-calorie sugar substitutes.
In addition, you could also try taking a supplement to help support blood glucose and healthy glucose metabolism.
Supplements to Help Blood Sugar
When it comes to supplements to help balance blood sugar, one stands out and that is Berberine. Regarding berberine for blood sugar, according to a review of 37 different studies, researchers found that berberine was effective at supporting blood sugar levels and optimal glucose metabolism.5**
Berberine has also been shown to support heart health, specifically cholesterol levels. A 2023 review of 18 randomized placebo-controlled trials found that berberine helped support healthy cholesterol levels.6**
Supporting healthy glucose metabolism and balanced blood sugar is a key health goal. To do that, begin by reducing the consumption of added sugar in the diet and then consider adding Berberine if you need extra support.
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References
National Institutes of Health. Blood glucose. MedlinePlus 2024;Mar 6. https://medlineplus.gov/bloodglucose.html
Centers for Disease Control and Prevention. Get the facts: added sugars. 2024;Jan 5. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html
Prada M, Saraiva M, Garrido MV, et al. Perceived associations between excessive sugar intake and health conditions. Nutrients. 2022;14(3). https://pmc.ncbi.nlm.nih.gov/articles/PMC8839066/
American Heart Association. Tips for cutting down on sugar. 2024;Jul 31. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
Xie W, Su F, Wang G, et al. Glucose-lowering effect of berberine on type 2 diabetes: a systematic review and meta-analysis. Frontiers in Pharmacology. 2022;15. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.1015045/full
Blais JE, Huang X, Zhao JV. Overall and sex-specific effect of berberine for the treatment of dyslipidemia in adults: a systematic review and meta-analysis of randomized placebo-controlled trials. Drugs. 2023;83(5):403-427. https://pubmed.ncbi.nlm.nih.gov/36941490/
