Glucose was once the quiet concern of diabetics — or those teetering on the edge of the disease. Not anymore.
Blood sugar influences far more than diabetes, and it may be the hidden key to preventing a whole suite of chronic diseases, from heart failure to dementia. That’s why some prominent health hackers are paying very close attention to glucose (and how to optimize their levels of it) for its supposed anti-aging benefits — which got us thinking: Should we all be tracking our blood sugar?
We’re taking a closer look at how glucose impacts the body, the best way to keep it balanced, and much more.
What is blood glucose?
When you eat carbohydrates — like bread, grains, and pasta — they get broken down into glucose, a type of sugar that serves as the body’s primary energy source. The pancreas then releases insulin, a hormone that allows glucose to enter cells in your muscle, fat, and liver, where it can be used as fuel.
It’s normal for some of that sugar to remain in the bloodstream, but it becomes a problem when it’s habitually high. First, it puts you at risk of developing insulin resistance, which is when the body begins to ineffectively respond to the hormone — and in an effort to compensate, the pancreas pumps out more. Ultimately, this can result in prediabetes or diabetes. In this state, the body’s also more likely to convert that excess sugar into visceral fat, a type of adipose tissue that’s stored around the internal organs and has been linked to diabetes, heart disease, and other chronic conditions.
High glucose levels also damage endothelial cells, which are responsible for dilating and constricting blood vessels, says Melanie Jay, a professor at NYU who studies and treats diabetes.
“When [these cells] get damaged, that can lead to inflammation and microvascular disease, like eye problems or kidney disease, where these tiny arteries become impaired and can’t get enough blood flow to those areas,” Dr. Jay tells us. “Or macrovascular disease, like heart attack and stroke.”
Why are longevity influencers so fixated on glucose?
For one, having high blood sugar and insulin resistance makes you more vulnerable to developing the inflammation and chronic diseases we’ve already mentioned.
But some longevity experts believe that controlling your glucose levels can unlock three powerful cellular pathways that help regulate metabolism and energy. These pathways are activated when the body’s stressed, or when glucose is low, which is why some experts, like David Sinclair, a professor of genetics at Harvard Medical School, promote intermittent fasting and metformin, a medication for type 2 diabetes that helps manage blood sugar.
“Having high blood sugar is just known to accelerate aging,” he said in a podcast.
That’s why he and a growing group of longevity influencers have started using continuous glucose monitors (CGMs), which allow you to track your blood sugar in real time. Although the practical value of this is still up for debate, Dr. Jay says: “It could be good, theoretically, but there’s not a lot of great data supporting CGM use for longevity.”
What factors affect blood sugar — and how can you keep it in check?
Obviously, if — in a moment of weakness — you reach for a Twix from your stash of leftover Halloween candy, your blood sugar’s going to go up. Sugary treats like cookies and soda will lead to a spike, while starches like white rice or spaghetti will also raise your glucose levels.
But if you pair those carbohydrates with foods rich in proteins, healthy fats, and fiber, you “slow down digestion and absorption, which leads to a more gradual rise and fall in blood sugar,” says sports dietitian Pamela Nisevich Bede.
Stress and poor sleep are two factors that can also raise your blood sugar, Dr. Jay says. When you’re stressed, you secrete certain hormones that will trigger your liver to release sugar into your bloodstream, “so your glucose levels can be higher even if you haven’t eaten,” she explains.
Besides eating balanced meals and limiting your sugar intake, another powerful thing you can do to wrangle your glucose levels is to exercise. Your muscles use up glucose, so even just taking a short walk after a meal has been proven to lower your blood sugar.
“These are simple steps individuals can take,” Bede says.
