Blood sugar and metabolic health
Metabolic health describes the state in which the body can regulate its metabolic processes efficiently and without pathological changes. It includes, among other things, the regulation of blood sugar, blood pressure, blood lipids, and body fat, as well as the function of organs such as the liver. People are considered metabolically healthy when these parameters are within the normal range without the need for medication.
What is insulin?
Whenever we eat carbohydrates, i.e. foods such as pasta, bread, rice, potatoes, fruit or even sweets, they are broken down into glucose (sugar) in the digestive tract. This sugar enters the bloodstream, causing blood sugar levels to rise. However, to ensure that the glucose does not simply remain in the blood but actually reaches the body’s cells and can provide energy, a “door opener” is needed: the hormone insulin. Without insulin, the sugar would remain in the blood, blood sugar levels would rise sharply, and the cells would not have enough energy.
What are the functions of insulin?
Insulin is produced in the pancreas and acts like a key. It binds to receptors on the cell surface and signals to the cell: “Open up, energy is coming.” Only then can muscles, organs, and even the brain absorb sugar and use it as fuel. This keeps blood sugar levels within a healthy range and ensures that the body is optimally supplied. Without insulin, or if it does not work properly, glucose would remain “trapped” in the blood. The body would then have full energy stores in the blood, but would not be able to use them. This is comparable to a car that has a full tank but no ignition key. This is precisely why the functioning interaction between blood sugar and insulin is so important for our health and long-term vitality.
Insulin has other functions as well:
- It helps store fat and inhibits the breakdown of fat reserves.
- It affects protein and fat metabolism.
- It supports tissue growth and repair.
Insulin resistance as an accelerator of aging
The problem arises when cells are repeatedly flooded with large amounts of sugar. The body then has to constantly release insulin to transport the sugar from the blood into the cells. In the long term, this constant stress causes the cells to become less and less responsive to insulin signals, and they become dulled. This condition is called insulin resistance. The consequences are far-reaching: sugar remains in the blood longer, the body stores more fat, and silent inflammation develops, which in turn puts strain on other processes in the body. This is where a vicious cycle begins that not only limits daily well-being but also accelerates the aging process. Insulin resistance is now considered one of the key drivers of so-called “age-related diseases,” including type 2 diabetes and cardiovascular disease.
Insulin resistence
Insulin resistance is a condition in which the body's cells are less sensitive to insulin, so sugar is not effectively absorbed from the blood. This often leads to elevated blood sugar and increased insulin secretion from the pancreas.Blood sugar levels and longevity
For longevity research, one thing is clear: a permanently unstable blood sugar level not only shortens healthy life expectancy, but also acts as an accelerator for biological aging mechanisms. Conversely, this means that protecting your cells from this constant sugar stress lays one of the most important foundations for a vital, long life.
Keeping your blood sugar balanced not only gives you more energy and better concentration in everyday life. Stable levels protect your heart, blood vessels, and brain in the long term and prevent silent inflammation or insulin resistance from accelerating the aging process. Regulating blood sugar is therefore one of the most effective strategies for slowing down the aging process and extending your health span.
The glucose trick – tips for preventing glucose spikes
The good news is that even small changes in your daily routine can help keep your blood sugar stable and prevent dangerous glucose spikes. It is particularly helpful to focus on fiber-rich foods such as vegetables, legumes, and whole grains, as they slow down the absorption of sugar into the bloodstream. Exercise after eating also has a positive effect. Even a short walk or a few steps up the stairs are enough to help muscles utilize excess glucose more effectively. It is also worth paying attention to the order in which you eat your meals. Eating vegetables or protein first and then carbohydrates keeps your blood sugar level noticeably more stable. In general, it is worth reducing your consumption of sugar, soft drinks, snacks, and white flour products, as this takes the strain off the insulin system and keeps blood sugar more stable.
- Eat plenty of fiber-rich foods, such as whole grains, vegetables, and legumes.
- Exercise after eating
- Always eat vegetables and protein before carbohydrates.
- Reduce consumption of sugar, soft drinks, and white flour products
To better understand which foods cause blood sugar levels to rise quickly or slowly, there is the “glycemic index.” You can find more information about this in our guide: Glycemic index
