Debunking 5 Blood Sugar Myths: The Hidden Truths You Need to Know

Sep 19, 2023

Welcome to a deep-dive into the myths surrounding blood sugar. For many, the phrase "blood sugar" instantly conjures up images of diabetes or high-sugar foods. However, blood sugar regulation impacts everyone, not just those with a formal diagnosis of a blood sugar-related condition. Let's debunk five myths that could be affecting your health right now.


Myth 1: Blood Sugar Spikes Are Only a Concern for People With Diabetes

The Deeper Truth

We often associate blood sugar issues strictly with diabetes. However, it's shocking to learn that a whopping 80% of people without diabetes experience unhealthy spikes in blood sugar after eating common foods. These spikes can contribute to feelings of fatigue, irritability, and even long-term problems like insulin resistance.


Monitoring your blood sugar is crucial, diabetic or not. High-fiber, low-glycemic foods like vegetables, healthy fats, whole grains (NOT multi-grains... listen to my latest podcast episode to learn why) and lean proteins can help regulate your levels.

Myth 2: All Fruit-based Foods Are Natural and Healthy

The Deeper Truth

We often fall into the trap of thinking that "natural" means "healthy." While whole fruits offer fiber, vitamins, and minerals, the sugar extracted from fruit for juices and snacks is identical to table sugar on a molecular level.


Opt for whole fruits (because in their whole, natural form, they contain fiber which helps mitigate a big glucose spike), and read labels when purchasing fruit-based products. Look out for terms like "fruit concentrate" or "syrup" or "sugar" (anything ending in -ose) in the ingredients list.

Myth 3: We Need Sugar to Live

The Deeper Truth

It's easy to confuse our craving for sugar with a physiological need for it. However, our body actually converts carbohydrates and even proteins into the sugar it needs for energy. Excess sugar, on the other hand, can lead to weight gain, inflammation, elevated cholesterol, and a host of other health problems.


Prioritize complex carbohydrates like whole grains and starchy vegetables to give your body the energy it needs without the detrimental effects of added sugar. And never eat your carbs "naked" — that makes for a much more volatile spike. When you eat carbs with a protein or a fat, the spike levels out and therefore is less harmful to your body.

Myth 4: Glucose Levels Aren't Important Unless You Have Diabetes

The Deeper Truth

While it's true that managing glucose levels is a central part of diabetes care, it's equally essential for anyone interested in maintaining good health. Balanced glucose levels are tied to better cognitive function, more energy, and lower risk of chronic disease.


Three things are your best friends for maintaining healthy glucose levels: 1) regular exercise (strength training is best—NOT excessive cardio!), 2) a balanced diet, and 3) fewer glucose spikes throughout the day. You see, every time you eat, you spike your blood sugar. The fewer times we can do this throughout the day, the better off our bodies will be. So it turns out, smaller more frequent meals are NOT better for you.

Myth 5: Health Equals Fewer Calories

The Deeper Truth

Calories are often treated as the enemy when, in reality, not all calories are created equal. It's the source of those calories—whether they come from nutrient-dense foods or empty calories—that truly matters for your health.


Instead of calorie-counting, focus on the nutritional value of your food. The Ingredients list matters much more than the nutritional label that lists Calories, Carbs, Protein, and Fat. Make your calories count, don't just count your calories.

Final Thoughts

Understanding blood sugar is crucial for anyone interested in a healthier, happier life. It's not just about avoiding sugar but about creating a balanced diet that supports your body's unique needs. For more information on how to balance your diet for optimal health, consider joining my weekly meal program, Eating with CiCi. Use code "NERDALERT" to get your first month free!

Thanks for joining me on this deep dive into blood sugar myths. Knowledge is power, and now you're better equipped to make choices that can improve your health for years to come!

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