How High Blood Sugar Depletes Your Energy and Leads to Weight Gain

Cara Lan, N.D.

Feeling exhausted and gaining weight no matter what you do?

You’re not the only one.

In our fast-paced culture of non-stop productivity, fatigue has become an all-too-common complaint. While many attribute their tiredness to stress or lack of sleep (and for sure these contribute), few realize that blood sugar levels– even while eating a healthy diet– can greatly impact energy and cause incremental weight gain. Understanding the correlation between elevated blood sugar, weight gain and fatigue can help us take proactive steps towards better health, create sustained energy levels and get to a healthy weight for each of our unique bodies.

The Roller Coaster of Blood Sugar Spikes

When we consume carbohydrates, especially simple carbohydrates like sugar (and other sweeteners), flour and other high carbohydrate foods, our bodies break these down into glucose, a simple sugar that enters our bloodstream. This process causes our blood sugar levels to rise. The more refined these foods, i.e. the greater the lack of fiber (fiber is stripped away during the refining process), the greater the spike in blood sugar will be. This means if  you compare eating an apple with 10 grams of sugar (but which is also full of fiber) to drinking apple juice with 10 grams of sugar (no fiber), your body will have a very different response for each. The fiber in the apple greatly slows the glucose absorption into the bloodstream. So your blood sugar levels do not rise as high as they would if you drank just the juice which contains no fiber and causes a rapid absorption of glucose into the bloodstream, spiking your blood sugar.  

Insulin to the Rescue

To deal with the sudden rise in blood sugar, the pancreas releases insulin, a hormone that helps our cells absorb the glucose to be able to use it for energy. Ideally, this process maintains stable blood sugar levels. However, consuming high-sugar or highly refined carbs without much fiber, or at the beginning of a meal, can cause rapid spikes in blood sugar, overwhelming the cells with too much glucose. The pancreas then puts out more insulin, helping the liver to take up the sugar and store it as fat. Increased insulin output is the body’s way of helping the cells that are now overwhelmed by too much sugar. A spike in blood sugar can lead to an immediate surge of “energy”, but is always followed by a sharp drop, commonly known as a sugar crash. This rapid fluctuation in blood sugar levels can leave you feeling tired, irritable, and craving more sugar to regain the energy boost.

High Blood Sugar Increases Dopamine, Not Energy

Dopamine, one of the main neurotransmitters associated with pleasure and reward, is released in greater quantities when consuming sugar, contributing to the strong cravings and addictive behavior often linked to sugary foods.[1] According to Jessie Inchauspe, a.k.a. ‘The Glucose Goddess’, high blood sugar increases our dopamine thereby increasing our perception of energy and wellbeing after consuming high carbohydrate foods.[2,3] However, high amounts of glucose actually cause a “flooding” in the mitochondria (the cellular organelle that produces our energy supply) damaging the mitochondria as well as the cells.[4] When our mitochondria are damaged, they cannot effectively produce the energy we need.

Too Much Insulin Leads to Insulin Resistance

When blood sugar levels spike, especially with a sweet meal first thing in the morning, the pancreas is forced to produce more insulin to manage the excess glucose. Over time, insulin levels continue to rise and remain high. In response to the increased levels of insulin, our cells become flooded with insulin and compensate by becoming less responsive to insulin over time—a condition known as insulin resistance. When cells don't respond to insulin properly, glucose remains in the bloodstream, leading to consistently high blood sugar levels.

Insulin resistance is a significant health concern because it can progress to type 2 diabetes— chronically elevated blood sugar which damages the blood vessels, kidneys, liver and other organs. Additionally, insulin resistance itself can contribute to feelings of fatigue. The body struggles to utilize glucose efficiently, depriving the cells of the energy they need, leading to persistent tiredness. Insulin also tells the body to store the excess sugar that we consume as fat. By doing so, the body is able to take glucose molecules and store them away as fatty acids in fat cells. But too much fat storage can worsen insulin resistance creating a cycle of fat storage and decreasing fat utilization for energy.[5]

The Burden of High Blood Sugar

Consistently high blood sugar, whether due to insulin resistance or poor dietary choices, can have many negative effects on the body. As mentioned above, high blood sugar levels cause chronic inflammation, damaging blood vessels and impairing circulation. This means that oxygen and nutrients are not effectively delivered to cells, contributing to mitochondrial impairment, lack of energy production and overall sluggishness.

Moreover, high blood sugar can lead to dehydration. Excessive sugar in the bloodstream creates an osmotic “pull” of sugar into the urine and brings with it more water. This process increases urination, depletes electrolytes and can easily lead to dehydration.[8] Dehydration further exacerbates feelings of fatigue.

Chronic Fatigue: The End Result of Blood Sugar Spikes

The interplay between blood sugar spikes, insulin resistance, and high blood sugar creates a perfect storm for fatigue. When your body is unable to regulate blood sugar levels effectively:

1. Energy production becomes inefficient: Cells are either flooded with too much glucose (leading to oxidative damage) or deprived of glucose, both of which lead to poor energy production and tiredness.[9]

2. Inflammation increases: Chronically high blood sugar levels cause chronic inflammation, contributing to pain and exhaustion.[10]

3. Hydration decreases: Dehydration from high blood sugar leads to further exhaustion.

4. Stress Hormones increase: Blood sugar crashes can trigger the release of stress hormones like cortisol, which can further elevate sugar levels, disrupt sleep patterns, contribute to weight gain and leave you feeling more tired.[11]

Breaking the Sugar Cycle

Fortunately, there are steps you can take to stabilize blood sugar levels and combat fatigue. Jessie Inchauspe suggests the following steps: 

1. Break-Your-Fast (Breakfast) with a Savory (Not Sweet) Meal- focus on protein, healthy fats and veggies. 

2. Consume 1 Tbsp of Vinegar Prior to Eating a Meal- vinegar can prevent the absorption of some glucose and may be taken in a glass of water or added to veggies that are eaten at the beginning of the meal. 

3. Eat Your Veggies First- veggies contain fiber that help slow the uptake of glucose. Save higher carbohydrate foods (like whole grains and root veggies– or even a sweet treat) for the end of your meal. 

4. Take a Walk After Dinner-exercise helps to utilize the glucose you just consumed, lowering your levels at the end of the day. 

Additional Suggestions to Help Stabilize Blood Sugar:

• Choose Complex Over Simple Carbohydrates: Opt for whole grains, fruits, vegetables, and legumes, which release glucose more slowly into the bloodstream. 

• Focus on protein, healthy fats, and fiber: These foods help to slow down the absorption of sugar.

• Stay Hydrated: Aim to drink half of your body weight in ounces of water throughout the day to help your body manage blood sugar levels.

• Exercise Regularly: Physical activity helps improve insulin sensitivity and aids in maintaining stable blood sugar levels.[6]

• Get More Sleep: There is a strong correlation between lack of sleep and weight gain.[7] But getting more sleep is easier said than done, I know. However, prioritizing good sleep (or at least better sleep) can help regulate hormones that control blood sugar and energy levels.

• Monitor Your Blood Sugar: It can be very eye opening to see what your blood sugar is doing on a daily basis. Investing in a glucometer can be a great way to get a better understanding of how your blood sugar is responding to what and when you eat. There are many affordable glucometers on the market that also come with instructional videos. It takes but a few minutes to learn how to use the device as well as the lancets to prick your finger and get a blood sample. Once you’re familiar, I suggest testing your fasting blood sugar (first thing in the morning before eating or drinking anything except water) as well as taking 1 and 2 hour postprandial (post-eating) measurements. Record your fasting number, as well as post-pranidal measurements along with what you ate and how many hours afterwards the measurements were taken, and bring these with you to your next check-up. A healthcare provider can help you make sense of your findings. 

By understanding the intricate relationship between blood sugar spikes, insulin resistance, high blood sugar, and fatigue, we can make better decisions in our diet and lifestyle leading to better health. Taking proactive steps to maintain stable blood sugar levels not only works to increase your energy but promotes weight loss and overall health and well-being as well.

Dr. Lan is a board-certified naturopathic physician, health consultant, medical writer, author and teacher. She has a passion for bringing holistic medicine to the forefront of western medical options through patient care, writing and teaching. She is the owner of Vibrant Health Naturopathic Family Care, a naturopathic telemedicine practice focusing on helping women regain vibrant energy and mental wellness through the use of naturopathic medicine, homeopathy, nutrition and lifestyle practices. She is a member of the Homeopathic Association of Naturopathic Physicians and The National Center for Homeopathy. 

Click here to learn more about working with Dr. Lan. 

Citations:

1. Michaelides M, Miller ML, DiNieri JA, et al. Dopamine D2 Receptor Signaling in the Nucleus Accumbens Comprises a Metabolic-Cognitive Brain Interface Regulating Metabolic Components of Glucose Reinforcement. Neuropsychopharmacology. 2017;42(12):2365-2376. doi:10.1038/npp.2017.112

2. Clara R. Freeman, Amna Zehra, Veronica Ramirez, Corinde E. Wiers, Nora D. Volkow, Gene-Jack Wang. Impact of sugar on the body, brain, and behavior. Front. Biosci. (Landmark Ed) 2018, 23(12), 2255–2266. https://doi.org/10.2741/4704

3. Rada P, Avena NM, Hoebel BG. Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell. Neuroscience. 2005;134(3):737-744. doi:10.1016/j.neuroscience.2005.04.043

4. Russell JW, Golovoy D, Vincent AM, et al. FASEB Journal : Official Publication of the Federation of American Societies for Experimental Biology. 2002;16(13):1738-48. doi:10.1096/fj.01-1027com.

5. Morigny P, Houssier M, Mouisel E, Langin D. Adipocyte lipolysis and insulin resistance. Biochimie. 2016;125:259-266. doi:10.1016/j.biochi.2015.10.024

6. Sjøberg KA, Frøsig C, Kjøbsted R, et al. Exercise Increases Human Skeletal Muscle Insulin Sensitivity via Coordinated Increases in Microvascular Perfusion and Molecular Signaling. Diabetes. 2017;66(6):1501-1510. doi:10.2337/db16-1327

7. Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006;164(10):947-954. doi:10.1093/aje/kwj280

8. Agha A, Smith D, Finucane F, et al. Attenuation of vasopressin-induced antidiuresis in poorly controlled type 2 diabetes. Am J Physiol Endocrinol Metab. 2004;287(6):E1100-E1106. doi:10.1152/ajpendo.00214.2004

9. Palmeira CM, Rolo AP, Berthiaume J, Bjork JA, Wallace KB. Hyperglycemia decreases mitochondrial function: the regulatory role of mitochondrial biogenesis. Toxicol Appl Pharmacol. 2007;225(2):214-220. doi:10.1016/j.taap.2007.07.015

10. de Rekeneire N, Peila R, Ding J, et al. Diabetes, hyperglycemia, and inflammation in older individuals: the health, aging and body composition study. Diabetes Care. 2006;29(8):1902-1908. doi:10.2337/dc05-2327

11. Iranmanesh A, Lawson D, Dunn B, Veldhuis JD. Glucose ingestion selectively amplifies ACTH and cortisol secretory-burst mass and enhances their joint synchrony in healthy men. J Clin Endocrinol Metab. 2011;96(9):2882-2888. doi:10.1210/jc.2011-0682