By Sayuri Barritt RD, 2/3/25

Have you ever wondered how your blood sugar levels affect your health, especially when it comes to weight loss? Many people believe that blood sugar and insulin spikes from eating carbs cause weight or fat gain; therefore, carbs are 'bad'.

The truth is, It is not the carbs themselves that cause fat gain. Fat gain occurs when you are in a caloric surplus, meaning you are eating more calories than your body needs. The extra calories are then stored as body fat for long-term storage. If you consume food in excess—whether from carbs, protein, or fat—this will lead to fat gain.

So why do carbs have a bad reputation? It’s more about the eating behaviors that change as a result of blood sugar spikes.

First, let me explain how blood sugar works. When you eat food, especially carbs, they get broken down and absorbed into the bloodstream, where they become readily available for your cells to use as energy. As your blood sugar rises, your pancreas releases insulin to help your cells grab that glucose from the bloodstream. Once your cells have taken in the glucose, your blood sugar levels drop back to a normal range. This is the sweet spot for your body—just the right amount of energy for everything to run smoothly.

The problem happens when blood sugar levels start to swing outside that healthy range. I like to call this the 'blood sugar rollercoaster'. When your blood sugar is too high or too low, it can really mess with your eating habits, energy levels, and appetite. When this happens, you might catch yourself feeling low on energy, snacking more often, and reaching for sugary foods. All of this can throw you off track, making it tougher to stay in a caloric deficit and lose fat.

Here are five major signs that imbalanced blood sugar levels (the blood sugar rollercoaster) are affecting your eating habits and food choices, ultimately hindering your fat loss goals:

Sign #1: Skipping a meal, especially breakfast

Normally, extra sugar (glucose) is stored in the liver and muscles as short-term storage called glycogen. Your body depletes most of the liver glycogen through overnight fasting, which is why your glucose availability is low in the morning when you wake up. If you skip breakfast with healthy carbs, there's a high chance your body will crave sugary, refined carb foods later in the day to compensate for the low sugar state. The result? You may end up eating more than the necessary amount of carbs, leading to a blood sugar rollercoaster and excess calorie intake.

Sign #2: Not incorporating carbs into a each meal

This is also one of the most common mistakes I see among people struggling with weight loss. If you skip carbs, especially the health-promoting ones, from each meal, it can create an imbalanced meal and lead to nutritional inadequacies. The body feels more satisfied when we consume a meal with balanced macronutrients—carbs, protein, and fats. If you remove carbs from one or more meals, you’re likely to end up eating even more carbs later, especially refined ones, during afternoon or bedtime snacks or binge episodes.

Sign #3: Choosing refined carbs most of the time by themselves

There are two types of carbs: whole and refined. The main difference between them is the fiber content and other nutrients present. Whole carbs, such as brown rice, whole wheat bread, or whole fruit, contain more nutrients than refined versions like white rice, white bread, and juices. When you consume refined carbs, especially by themselves (morning coffee with a donut, anyone?), the sugar (glucose) in the food is quickly digested and absorbed in the intestine, causing a spike in your blood sugar. If you're not active enough to use that sugar, it can cause a blood sugar rollercoaster and energy crashes. This leaves you feeling sluggish and stressed, making you reach for more sugary foods and unhealthy food choices to keep yourself up.

Sign #4: Practicing prolonged fasting, which can result in binge eating later

Don’t get me wrong—I’m all for the many health benefits of fasting, beyond just fat loss. There’s solid science behind it, including improvements in gut health, increased energy, and reduced inflammation. But here’s the thing: if prolonged fasting ends up messing with your food choices and behaviors after the fast, it could backfire. It might even lead to negative health effects like binge eating and making unhealthy food choices, all because of that blood sugar imbalance.

Sign #5: Doing excessive cardio in an attempt to lose weight

Cardio is great for your heart health and can support weight loss. It helps burn calories by using glucose from your bloodstream for energy. But here’s the catch—too much cardio, especially long or intense sessions like running, cycling, using the elliptical, or doing HIIT workouts, can burn through your glucose stores too quickly. This can leave you with low blood sugar, making you feel drained and sluggish. After these workouts, it's common to start craving refined carbs to quickly boost blood sugar levels back up. Plus, the perception of burning tons of calories during these workouts can create a 'reward' mindset—making people feel like they've 'earned' extra food. This often leads to overeating, which can ultimately result in fat gain.

So, what’s the solution for balancing blood sugar and curbing cravings? The key is to keep your blood sugar steady by eating balanced meals and pairing them with the right amount of activity. This helps regulate your appetite, manage calorie intake, and keep your energy levels stable throughout the day.

Looking for personalized nutrition solutions to balance blood sugar and manage cravings? This is one of my specialties! I've helped hundreds of people overcome blood sugar imbalances and weight struggles with tailored nutrition strategies. Let’s chat—book a complimentary 20-minute discovery call!

#bloodsugarbalance #fatlosstips #weightloss #womeninmidlife #menopause #metabolichealth #metabolism #carbohydrates