Blood Sugar Control
What Actually Causes Blood Sugar Issues & Diabetes (Type 2)
Type 2 diabetes and pre-diabetic blood sugar dysregulation (like insulin resistance) are multi-factorial conditions. They're not just caused by eating too much sugar, and they’re definitely not just about “genetics.” The rise in metabolic dysfunction is deeply tied to our modern environment, dietary patterns, chronic stress, chemical exposures, and even unresolved emotional trauma.
Let’s break down the causes:
1. Dietary Causes
Refined carbs & sugar (without fiber, proteins and fats to buffer) spike insulin, leading to resistance over time.
Seed oils (PUFAs) promote inflammation and disrupt insulin signaling.
Low-protein/fat diets throw off satiety and blood sugar control, leading to snacking.
Nutrient deficiencies (magnesium, zinc, B vitamins, D3) impair glucose metabolism.
2. Lifestyle Causes
Sitting all day reduces glucose uptake by muscles.
Lack of sleep and blue light at night spike cortisol and disrupt insulin function.
Exercise, especially strength training and movement post-meals, improves insulin sensitivity.
3. Stress & Trauma
Chronic stress elevates cortisol, promoting blood sugar imbalances and belly fat.
Unresolved trauma keeps the body in fight-or-flight, impairing hormonal regulation and digestion.
A dysregulated nervous system = metabolic chaos.
4. Environmental Toxins
Plastics (BPA, phthalates) and pesticides are ubiquitous and act as endocrine disruptors and “obesogens.”
Medications (statins, SSRIs, antipsychotics) can worsen insulin resistance.
Some vaccines and immune-modifying drugs may have underreported links to diabetes onset, especially in sensitive individuals.
5. Gut Health
Dysbiosis and leaky gut increase inflammation and insulin resistance. Gluten can cause leaky gut, even in people who aren’t sensitive.
Microbiome imbalances reduce beneficial compounds like butyrate that support glucose control. Your gut microbiome is built upon the foods you eat, leading to cravings for more of the same.
Overgrowth of yeast/pathogens in the gut feed on sugar and disrupt metabolic harmony.
6. Other Causal Factors
Low vitamin D impairs insulin receptor sensitivity.
Mitochondrial dysfunction blocks efficient glucose burning.
EMFs may interfere with glucose transport and cell signaling — a subtle but emerging risk factor shown in animal studies.
The Thyroid Link to Blood Sugar Issues
The thyroid plays a central role in regulating metabolism, and that includes how the body processes glucose. When thyroid function is low—AKA hypothyroidism—everything slows down: digestion, energy production, and how efficiently cells take in and use glucose.
This sluggish metabolism can lead to higher blood sugar levels, insulin resistance, and even symptoms that mimic or contribute to diabetes. The thyroid hormone T3, in particular, is needed for glucose to enter cells and be burned for energy. Without enough of it, glucose can build up in the blood while cells are essentially "starving" for fuel. I’ll explore how to correct low thyroid later in the article.
The Role of Traumatic Experiences in Glucose Control
Emotional trauma and chronic stress can significantly disrupt the body’s ability to regulate blood sugar, even in the absence of poor diet or lack of exercise. In The Body Keeps the Score, Dr. Bessel van der Kolk explains how trauma can lead to a dysregulated nervous system, pushing the body into a chronic state of fight-or-flight. This state elevates stress hormones like cortisol and adrenaline, which in turn prompt the liver to release glucose into the bloodstream as a survival mechanism. Over time, persistent activation of this stress response can contribute to insulin resistance, increased appetite (especially for sugar and refined carbohydrates), and destabilized blood sugar levels. The body begins to prioritize short-term survival over long-term balance, making metabolic disorders more likely in trauma survivors.
Dr. Gabor Maté explores this connection further in The Myth of Normal, where he argues that many chronic illnesses, including blood sugar dysregulation and type 2 diabetes, are deeply rooted in unaddressed emotional pain and societal disconnection. He highlights how childhood adversity and unmet emotional needs can shape the body’s physiology, creating a state of chronic internal tension that disturbs hormonal and metabolic homeostasis. In the book, Maté emphasizes that healing must include not only lifestyle changes, but also compassionate inquiry into one’s emotional landscape—acknowledging that many people with blood sugar issues are not just facing dietary challenges, but also the physiological residue of unresolved trauma.
Ok Cool, So How Do We Fix It?
Understanding the true causes of blood sugar dysregulation — from processed foods and sedentary habits to chronic stress, environmental toxins, low thyroid and gut dysfunction — makes it clear that diabetes isn't a random diagnosis or genetic curse. It's the natural outcome of a system pushed too far out of balance. The good news? Just as the body developed insulin resistance in response to its environment, it can reverse that state when given the right conditions. While there’s no one-size-fits-all solution, certain strategies stand out for their ability to restore metabolic health. Let’s explore a few of the most promising — and nuanced — tools, from dietary approaches like the Glucose Goddess method and clean keto (with critical caveats), to traditional herbs that support blood sugar regulation on multiple levels.
Glucose Goddess Method
One of the easiest methods I’ve found for day-to-day managing blood sugar levels is the Glucose Goddess Method. The Glucose Goddess Method, developed by biochemist Jessie Inchauspé, is a pretty simple approach to flattening glucose spikes throughout the day. The method focuses on the order and combination of foods rather than strict dieting. It’s built around four main hacks:
Eating a savory breakfast (no sugar or sweet carbs),
Consuming foods in a specific order—vegetables first, then protein and fats, and starches or sugars last,
Adding vinegar (like a tablespoon in water) before meals to reduce glucose spikes, and
Using movement (like a 10-minute walk or squats) after eating to help the body use glucose more efficiently.
This method doesn’t cut out any food groups entirely but instead emphasizes food sequencing and simple lifestyle tweaks to keep blood sugar more stable. Inchauspé also recommends "glucose-friendly" swaps such as fiber-rich carb options, protein pairings with sweet treats, and understanding how “naked carbs” (like plain bread or fruit on its own) can cause sharper glucose spikes.
The Glucose Goddess Method has been especially praised for its visuals online —Inchauspé’s viral glucose-monitoring graphs show how small changes can produce big results in blood sugar control.
What About Keto?
Keto was all the rage a few years ago. I even did keto myself for over a year. Unfortunately, while it can offer some short-term benefits, especially for people with extreme insulin resistance, it often comes with long-term consequences — particularly for women. When done incorrectly (which is most of the time), keto can easily become a high-stress, low-nutrient diet that burdens the body rather than healing it.
Dr. Mindy Pelz, a women’s health expert and fasting researcher, has highlighted how strict keto can negatively impact fertility, menstrual cycles, and thyroid function in women — especially if it’s sustained over long periods without proper carb cycling. The female body is highly attuned to energy availability, and when carbs are consistently restricted, it can signal that there is a famine/starvation situation, shutting down reproductive and metabolic functions as a survival mechanism to conserve resources.
There’s also the issue of brain function. While keto trains the body to run on ketones instead of glucose, glucose is still the brain’s preferred and primary fuel source. Many people report brain fog, low energy, and mood instability on keto — even after the initial adaptation period (AKA ”keto flu”). The idea that ketones are a “superior fuel” isn’t always true in practice, especially for those already under stress, detox load, or dealing with hormonal imbalances.
Ray Peat, PhD, was particularly critical of the ketogenic diet, noting that glucose is the cleanest-burning, most metabolically supportive fuel for the human body — especially the brain and thyroid (which, are both implicated in your body's metabolism). He emphasized the importance of keeping metabolism high and stress hormones low, which strict keto often fails to do. In his words:
“The brain needs a stable supply of glucose to function properly. Ketones are a backup, not a preferred fuel.”
Peat’s perspective highlights a bigger issue with keto: it often mimics a starvation state, elevating stress hormones like cortisol and adrenaline just to keep blood sugar stable in the absence of carbs. For some, especially men with robust adrenal function, this might be tolerable. But for many women, it creates a low-thyroid, high-stress environment that does more harm than good.
That said, there’s a version of keto that can be less harmful: clean, high-protein, seed-oil-free keto with periodic re-feeds or carb cycling — check out Thomas Delauer and Dr Mindy Pelz’s videos on this topic for more specifics on how to do this. If used short-term and mindfully — not as a long-term lifestyle — it can offer a reset for deeply insulin-resistant individuals. But long-term, for most people (especially women), a pro-metabolic, balanced-carb approach is more sustainable and aligned with how the body actually wants to function.
Correcting Low Thyroid Levels
Low thyroid function often develops from chronic stress, low-calorie or low-carb dieting, exposure to polyunsaturated fats AKA PUFAs (especially seed oils), poor sleep, and a lack of key nutrients like selenium, iodine, and B vitamins. My BFF Ray Peat emphasized that "the thyroid hormone is a basic organizer of the body’s energy production," and saw the thyroid as a master switch for restoring balance.
Supporting thyroid health can improve glucose metabolism, not only by increasing cellular energy but also by making the body more sensitive to insulin. Natural desiccated thyroid, thiamine (B1), vitamin A (as found in beef liver), and adequate saturated fat intake can all help raise thyroid function (again, check with your provider before starting anything new). As thyroid function improves, many people find their blood sugar levels stabilize, they experience fewer crashes, and they feel more energized—because their body is finally able to use glucose efficiently.
Common Signs of Low Thyroid
Fatigue or feeling chronically tired, even after a full night's sleep
Cold hands and feet, or sensitivity to cold temperatures
Dry skin, brittle nails, and thinning hair (especially outer third of eyebrows)
Weight gain or difficulty losing weight despite eating well
Constipation or slow digestion
Depression, low mood, or brain fog
Low libido, menstrual irregularities, or PMD
Puffy face, especially in the morning
Slow heart rate or low body temperature (below 97.8°F upon waking is a clue)
Swelling in the neck (enlarged thyroid or goiter in some cases)
Hoarseness or a weak voice
Poor recovery from exercise or frequent muscle aches
If you suspect you have low thyroid, definitely get your levels tested before beginning any new supplements. This can easily be done with your healthcare provider or at a labs on demand place like Any Lab Test Now or Qwest Labs.
Herbs for Managing Blood Sugars
Ok now that we have all the diet and lifestyle stuff out of the way, herbs can totally be used alongside those adjustments to support glucose regulation. Here are some of my favorites, but definitely check with your doctor before you try any of them since they can interact with medications and may require additional monitoring in some people.
I get my herbs from Mountain Rose Herbs.
Affiliate Link
Gurmar (Gymnema sylvestre-Folium)
Gurmar, meaning “sugar destroyer” in Sanskrit, is a traditional Ayurvedic herb renowned for its ability to support balanced blood sugar levels. It stimulates insulin production in the pancreas and enhances the body’s capacity to regulate glucose metabolism, making it useful for both type 1 and type 2 diabetes.
One of Gurmar’s most unique properties is its ability to block sweet taste receptors on the tongue, temporarily dulling the sensation of sweetness. This helps reduce sugar cravings and excessive appetite, making it an effective ally for both blood sugar management and weight loss.
Cinnamon (Cinnamomum verum formerly Cinnamomum zeylanicum)
Ceylon cinnamon, or “true cinnamon,” has been shown in clinical studies to enhance insulin receptor function and improve insulin sensitivity, contributing to more efficient cellular uptake of glucose and reduced blood sugar levels. It may help lower both fasting glucose and postprandial (after-meal) spikes.
Its low coumarin content makes it a safer long-term option compared to Cassia cinnamon, especially at therapeutic doses. Additionally, Ceylon cinnamon exhibits antioxidant and anti-inflammatory activity, which supports metabolic health and may help reduce the progression of insulin resistance.
Bitter Melon (Momordica charantia)
Bitter melon is a traditional medicinal fruit known for its potent blood sugar-lowering effects. It contains compounds with insulin-like activity that help improve glucose uptake and reduce circulating blood sugar levels, making it especially beneficial for type 2 diabetes.
It has a cooling, astringent nature and supports the heart, liver, and lungs. Most of its active constituents are concentrated in the skin. Bitter melon also has mild diuretic and laxative effects and is valued for its detoxifying and anti-inflammatory properties.
Kutki (Picororrhiza kurroa)
Kutki (Picrorhiza kurroa) is a powerful herb for blood sugar support, especially in cases where liver dysfunction plays a role. In The Way of Ayurveda, K.P. Khalsa highlights Kutki’s ability to normalize liver function, which is crucial for metabolic balance. One of its key actions is supporting the liver's ability to store glucose as glycogen—a fundamental process for regulating blood sugar, particularly in diabetes. When this liver function is impaired, blood sugar can remain elevated for longer periods. Kutki helps restore this capacity, making it highly relevant for anyone working to stabilize glucose levels.
Traditionally, Kutki is categorized as a bitter digestive, laxative, alterative, antibiotic, and antipyretic. Its bitterness stimulates digestion and bile flow, while its alterative and detoxifying effects support the removal of excess heat and metabolic waste (pitta and ama) from the system. Modern research backs this up, showing that Kutki not only lowers blood glucose in diabetic models but also protects pancreatic β-cells, improves glucose uptake in muscles, and reduces oxidative stress. With both traditional and scientific support, Kutki serves as a foundational herb for addressing the root causes of blood sugar imbalances.
Berberine
Berberine is a powerful plant compound known for its remarkable ability to help regulate blood sugar levels. Found in herbs such as Oregon grape root (Mahonia aquifolium) and goldenseal (Hydrastis canadensis), berberine has been used for centuries in traditional herbal medicine, particularly for its antimicrobial and metabolic effects. Modern research has validated what herbalists have long observed: berberine supports healthy blood glucose regulation by improving insulin sensitivity, increasing glucose uptake in cells, and modulating key metabolic pathways like AMPK (adenosine monophosphate-activated protein kinase)—a master regulator of energy balance in the body. In people with insulin resistance or type 2 diabetes, berberine has been shown to reduce fasting blood glucose, post-meal blood sugar spikes, and even hemoglobin A1c, a long-term marker of blood sugar control.
What sets berberine apart is its intensely bitter flavor, a trait long associated with blood sugar regulation in traditional medicine. Bitter herbs are known to stimulate digestive secretions, support liver and pancreatic function, and activate receptors that influence glucose metabolism.
Marshmallow Root (Althea officinalis)
Marshmallow root supports blood sugar balance by forming a mucilaginous gel in the gut that binds to glucose and carbohydrates, slowing their absorption and reducing post-meal spikes. It also soothes the digestive tract and supports gut integrity.
For this purpose, it’s best prepared as a cold infusion, which preserves the mucilage content responsible for its glucose-modulating effects.
Supplements For Blood Sugar Control
Alpha Lipoic Acid (ALA)
A potent antioxidant that enhances insulin sensitivity and reduces oxidative stress from high glucose.
Chromium (especially Chromium Picolinate)
Vital for insulin signaling; helps with glucose uptake into cells.
Magnesium
Low magnesium is linked to insulin resistance; supplementation can improve glucose control. Pretty much everyone is deficient, and it is used in over 200 different processes in the body, so it’s a good bet to add for just about everyone. If you test your magnesium levels, make sure to test “Red Blood Cell Magnesium” and not “serum magnesium”. Serum magnesium would only show deficiency if you were like severely deficient, whereas red blood cell test shows the amount of magnesium actually in your cells.
Final Thoughts
At the end of the day, blood sugar issues aren’t just about carbs or willpower — they’re the body’s response to a world it wasn’t built for. When we shift the environment — nutritionally, emotionally, and hormonally — the body often shifts with us. It’s not about chasing perfect numbers, it’s about creating conditions where balance can happen naturally.
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Gluten Causes Leaky Gut
Cenni S, Sesenna V, Boiardi G, Casertano M, Russo G, Reginelli A, Esposito S, Strisciuglio C. The Role of Gluten in Gastrointestinal Disorders: A Review. Nutrients. 2023; 15(7):1615. https://doi.org/10.3390/nu15071615
Glucose Goddess Method
https://www.glucosegoddess.com/
Keto
Gurmar (Gymnema sylvestre-Folium)
Khalsa, K. P. (2021). The Way of Ayurveda: How to Heal Your Life with the Power of Ayurvedic Medicine. Union Square & Co.
Frawley, D., & Lad, V. (2001). The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine (2nd ed.). Lotus Press.
Kanetkar P, Singhal R, Kamat M. Gymnema sylvestre: A Memoir. J Clin Biochem Nutr. 2007 Sep;41(2):77-81. doi: 10.3164/jcbn.2007010. PMID: 18193099; PMCID: PMC2170951.
Devangan S, Varghese B, Johny E, Gurram S, Adela R. The effect of Gymnema sylvestre supplementation on glycemic control in type 2 diabetes patients: A systematic review and meta-analysis. Phytother Res. 2021 Dec;35(12):6802-6812. doi: 10.1002/ptr.7265. Epub 2021 Sep 1. PMID: 34467577.
Tiwari P, Mishra BN, Sangwan NS. Phytochemical and pharmacological properties of Gymnema sylvestre: an important medicinal plant. Biomed Res Int. 2014;2014:830285. doi: 10.1155/2014/830285. Epub 2014 Jan 6. PMID: 24511547; PMCID: PMC3912882.
Tiwari P, Mishra BN, Sangwan NS. Phytochemical and pharmacological properties of Gymnema sylvestre: an important medicinal plant. Biomed Res Int. 2014;2014:830285. doi: 10.1155/2014/830285. Epub 2014 Jan 6. PMID: 24511547; PMCID: PMC3912882.
Marshmallow Root (Althea officinalis)
Ansari P, Samia JF, Khan JT, Rafi MR, Rahman MS, Rahman AB, Abdel-Wahab YHA, Seidel V. Protective Effects of Medicinal Plant-Based Foods against Diabetes: A Review on Pharmacology, Phytochemistry, and Molecular Mechanisms. Nutrients. 2023 Jul 24;15(14):3266. doi: 10.3390/nu15143266. PMID: 37513684; PMCID: PMC10383178.
Kutki (Picororrhiza kurroa)
Khalsa, K. P. (2021). The Way of Ayurveda: How to Heal Your Life with the Power of Ayurvedic Medicine. Union Square & Co.
Frawley, D., & Lad, V. (2001). The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine (2nd ed.). Lotus Press.
Sinha K, Kumar S, Rawat B, Singh R, Purohit R, Kumar D, Padwad Y. Kutkin, iridoid glycosides enriched fraction of Picrorrhiza kurroa promotes insulin sensitivity and enhances glucose uptake by activating PI3K/Akt signaling in 3T3-L1 adipocytes. Phytomedicine. 2022 Aug;103:154204. doi: 10.1016/j.phymed.2022.154204. Epub 2022 May 25. PMID: 35671635.
Berberine
Xie W, Su F, Wang G, Peng Z, Xu Y, Zhang Y, Xu N, Hou K, Hu Z, Chen Y, Chen R. Glucose-lowering effect of berberine on type 2 diabetes: A systematic review and meta-analysis. Front Pharmacol. 2022 Nov 16;13:1015045. doi: 10.3389/fphar.2022.1015045. PMID: 36467075; PMCID: PMC9709280.
Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism. 2008 May;57(5):712-7. doi: 10.1016/j.metabol.2008.01.013. PMID: 18442638; PMCID: PMC2410097.
Guo J, Chen H, Zhang X, Lou W, Zhang P, Qiu Y, Zhang C, Wang Y, Liu WJ. The Effect of Berberine on Metabolic Profiles in Type 2 Diabetic Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Oxid Med Cell Longev. 2021 Dec 15;2021:2074610. doi: 10.1155/2021/2074610. PMID: 34956436; PMCID: PMC8696197.
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