What Are Blood Sugar Targets
A blood sugar target is the range you try to reach as much as possible. These are typical targets:
- Before a meal: 80 to 130 mg/dL.
- Two hours after the start of a meal: Less than 180 mg/dL.
Your blood sugar targets may be different depending on your age, any additional health problems you have, and other factors. Be sure to talk to your health care team about which targets are best for you.
Have A Protein/fat Snack
This is something to try the night before, but you can do it first thing in a morning if youre not going to eat your breakfast right away. Protein and healthy fats break down slowly in the body. This means the length of time you will fast is technically shorter: since it takes more time to get rid of the food and create the empty space.
Youll hear that cheese before bed is bad for you. It gives you nightmares because your digestive system is still working while you sleep. Well, sometimes its worth putting up with the initial nightmares to keep your glucose levels to a minimum on a morning.
So, what can you do on a morning instead? Start your day with a tablespoon of apple cider vinegar and eat a slice of cheese. The two working together will help to balance out the hormones and get your digestive system working sooner than if you waited for breakfast.
Cheese is the protein/fat element, but the apple cider vinegar will have a direct effect on the blood sugar levels. Scientists havent worked out why it is so effective, but it has been proven. Check out more info on what kind of cheese can a diabetic eat here
You can also have a handful of nuts to get the same benefit. The nuts will also give you the selenium that your body needs to help balance out some of your hormones. You can keep nuts in your draw beside your bed to grab a handful before you get up!
Maintain A Healthy Weight
Losing weight helps control blood sugar levels. Being overweight is linked to increased incidents of diabetes and greater occurrences of insulin resistance.
Studies show that reducing weight by even only 7 percent can reduce the chances of developing diabetes by 58 percent.
It is important to note that a person does not need to achieve ideal body weight to benefit from losing 1020 pounds and keeping it off. Doing so will also improve cholesterol, reduce the risk of complications, and improve a persons general sense of well-being.
Eating a healthful diet full of fruits and vegetables and getting enough exercise can help a person lose weight or maintain their currently healthy weight.
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Manage Your Carb Intake
Your body breaks carbs down into sugars , and then insulin helps your body use and store sugar for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
However, there are several things you can do about this.
The American Diabetes Association recommends managing carb intake by counting carbs and being aware of how many you need .
Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management (
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.
Choose Low Glycemic Index Foods
The glycemic index measures and ranks various foods by how much they cause blood sugar levels to rise. Research shows that following a low glycemic index diet decreases fasting blood sugar levels.
Low glycemic index foods are those that score below 55 on the glycemic index. Examples of low glycemic foods include:
- sweet potatoes
- fruit
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When To Go To The Er
High blood sugar can be very concerning because your body can start burning fat for energy instead of blood glucose.
This can cause conditions such as DKA and hyperglycemic hyperosmolar syndrome . These conditions are medical emergencies and can be fatal if left untreated.
DKA is a serious complication of type 1 diabetes. Its rare in people with type 2 diabetes, but can occur.
Symptoms that can indicate you should go to the emergency room include:
- ketones in your urine, as diagnosed using a urine dipstick test
- confusion
- stomach pain
- vomiting
High blood sugar levels can cause a fluid imbalance in the body and can cause the blood to become acidic in a manner that doesnt support life.
Medical treatments for these conditions include administering intravenous insulin on a continuous basis and IV fluids to correct dehydration.
Summary
High blood sugar can become a medical emergency. Go to the ER if you suspect DKA or HHS.
Maintain Good Eating Habits
A healthy diet is important for people with diabetes. A healthy diet can help control blood sugar levels and reduce the risk of complications from diabetes, such as heart disease, stroke, kidney disease, and blindness.
A healthy diet means eating a variety of foods that provide the nutrients your body needs to function properly. Your diet should include foods from all the food groups, including fruits, vegetables, grains , dairy products , protein foods , fats , and oils.
You may need to adjust your diet if you have diabetes. For example, if you take insulin, you may need to adjust your diet so that it does not affect the way your body uses insulin.
You should eat a healthy breakfast every day and keep a food diary for 2 weeks to find out what foods cause high blood sugar levels. If you have diabetes, talk to your doctor about how much food and what types of foods you should eat.
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Caution: Birth Control Pills
Estrogen in birth control pills can affect the way a person with diabetes may respond to insulin. The American Diabetes Association advises women with diabetes to use a birth control pill containing norgestimate and a synthetic estrogen. The ADA also says birth control injections and implants are safe for women with diabetes, but suggests they still have some effect on blood sugars. If women elect to use these birth control methods, they should monitor their blood sugar levels, especially for several weeks when these agents are first administered. Women with diabetes should discuss their birth control options with their doctor.
Never Skip Eating Breakfast
Cameron Whitman/Stocksy
Weve all heard that breakfast is the days most important meal. This is especially true for those who have diabetes. I think eating breakfast is important, especially with potential risk for hypoglycemia and avoiding potential highs related to fasting for too long a period of time, Crandall Snyder says.
A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from The University of Missouri-Columbia. In the research, women ages 18 to 55 consumed meals with similar calories, fat, and fiber contents but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants blood for four hours after they ate breakfast. The best breakfasts contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registry who maintained at least a 30-pound weight loss for at least one year, 78 percent said they eat breakfast daily.
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Broccoli And Broccoli Sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli .
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress .
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (
11 ).
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli (
Take Your Insulin As Prescribed
High blood sugar occurs when your body has too little insulin, or your body cant use insulin properly. Administering insulin can bring your blood sugar levels down.
Talk to your doctor about how much rapid-acting insulin you should administer when your blood sugar is high.
You may want to check your blood sugar about 1530 minutes after taking insulin to make sure your blood sugar is going down and that its not dropping too low.
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What Foods Will Help Regulate My Blood Sugar
Some foods that will help regulate your blood sugar include:
Protein e.g Meat, fish, eggs, and dairy products are good sources of protein.
Fruits and vegetables. These contain fiber which slows down the absorption of sugar into your bloodstream. Also, fruits and vegetables have a low glycemic index, which means they release energy slowly into your bloodstream.
Whole grains. These contain fiber and complex carbohydrates that help slow down the absorption of sugar into your bloodstream. High-fiber foods may also lower blood pressure, cholesterol levels, and triglyceride levels .
Dairy products. These contain calcium, which helps to keep your bones strong and prevent them from breaking down . Calcium also helps to regulate your blood sugar levels.
Nuts and seeds. The healthy fats found in nuts and seeds slow down the absorption of sugar into your bloodstream.
Healthy oils. These contain essential fatty acids, which help to regulate blood sugar levels. Healthy oils include olive oil, canola oil, flaxseed oil, safflower oil , and walnut oil.
Berries. These contain antioxidants, which help to regulate blood sugar levels by preventing the build-up of fat in your arteries . They also have a low glycemic index, which means they release energy slowly into your bloodstream.
What Is The Dawn Phenomenon
Your body uses glucose for energy and it is important to have enough extra energy to be able to wake up in the morning. So for a period of time in the early morning hours, usually between 3 a.m. and 8 a.m., your body starts churning out stored glucose to prepare for the upcoming day.
At the same time, your body releases hormones that reduce your sensitivity to insulin. In addition, these events may be happening while your diabetes medication doses taken the day before are wearing off.
These events cause your body’s blood sugar levels to rise in the morning .
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How Fast Can I Lower My Blood Sugar
It may be faster than you think! Researchers at UCLA tracked over 650 men and women with type 2 diabetes who had attended the Pritikin Longevity Center to determine the effects of the healthy lifestyle change on their health. They found that in you can lower your blood sugar quickly. Of the adults who were new diabetics, their blood sugar levels fell from an average of 164mg/dL to 124 mg/dL within 3 weeks.
Better yet, many cases, adopting a healthy lifestyle is effective at reversing diabetes! The majority of the diabetics taking oral medication lowered their blood sugar to a point in which mediation was no longer needed. Those with advanced stages of diabetes noticed improvements as well. At the Pritikin Center, trained experts, including board certified physicians, registered dieticians and exercise physiologists, work with the adults to help them better understand their health, and how to eat, move, and live healthier.
What is a dangerous level of blood sugar?
Pre-diabetes is defined as having a fasting glucose between 100 and 125. Diabetes is a fasting glucose of 126 or higher. There is significant scientific evidence showing that a healthy lifestyle, such as the Pritikin Plan, can prevent pre-diabetes from developing into full-blown diabetes.
How Common Is Low Blood Glucose
Low blood glucose is common among people with type 1 diabetes and among people with type 2 diabetes who take insulin or some other diabetes medicines. In a large global study of people with diabetes who take insulin, 4 in 5 people with type 1 diabetes and nearly half of those with type 2 diabetes reported a low blood sugar event at least once over a 4-week period.2
Severely low blood glucose, defined as when your blood glucose level drops so low you cant treat it yourself, is less common. Among U.S. adults with diabetes who take insulin or some diabetes medicines that help the pancreas release insulin into the blood, 2 in 100 may develop severely low blood glucose each year.3
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What If I Have Severe Low Blood Glucose And Cant Treat Myself
Glucagona hormone that raises blood glucose levelsis the best way to treat severely low blood glucose. Available as an injection or a nasal spray, glucagon will quickly raise your blood glucose level. Your doctor can prescribe you a glucagon kit for use in case of an emergency.
If your blood glucose level drops very low, you wont be able to treat it by yourself. Be prepared to address severely low blood glucose by
- talking with your doctor or health care team about when and how to use a glucagon emergency kit. If you have an emergency kit, regularly check the date on the package to make sure it hasnt expired.
- teaching your family, friends, and coworkers when and how to give you glucagon. Tell them to call 911 right away after giving you glucagon or if you dont have a glucagon emergency kit with you.
- wearing a medical alert identification bracelet or pendant. A medical alert ID tells other people that you have diabetes and need care right away. Getting prompt care can help prevent the serious problems that low blood glucose levels can cause.
When To See A Healthcare Provider
Getting professional medical advice from a healthcare provider like an endocrinologist is the best way to learn more about whether your blood sugar levels are where they should be. Not getting proper treatment for low or high blood sugar levels can be serious and lead to health complications, especially for those with diabetes. Diabetes complications include nerve damage, kidney disease, heart disease, or heart attacks.
If you see a healthcare provider about your blood sugar levels, be prepared to answer questions about risk factors like what you eat, how much you exercise, and about your family history. Some healthcare providers may want to take a blood sample to test your blood sugar levels. They may also order an A1C test, which is a blood test that measures blood sugar levels over several months. You may have to fast eight hours beforehand to get accurate test results, so its always a good idea to check before your appointment.
If your blood sugar level goes above 250 mg/dL, you should go to the ER for immediate medical attention, says Dr. Tarugu. Emergency rooms are equipped to handle high blood sugar levels and can administer treatments like insulin therapy and fluid or electrolyte replacement.
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What Are Target Blood Sugar Levels For People With Diabetes
A target is something that you aim for or try to reach. Your health care team may also use the term goal. People with diabetes have blood sugar targets that they try to reach at different times of the day. These targets are:
- Right before your meal: 80 to 130
- Two hours after the start of the meal: Below 180
Talk with your health care team about what blood sugar numbers are right for you.
Complications Of High Blood Sugar
can include:
DKA. This is a serious condition in which your blood sugar level gets very high. It can cause seizures, coma, and death if not treated quickly with insulin or glucose injection.
Kidney damage . High blood sugar can damage your kidneys. If this happens, you may need dialysis or a kidney transplant to keep your blood sugar under control.
Cataracts and retinopathy . These problems can happen in people with diabetes who have high blood sugar levels for long periods of time.
Heart disease. People with diabetes are at an increased risk of heart disease and stroke. This is because high blood sugar can damage your blood vessels, leading to the buildup of fatty deposits in your arteries .
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Other Ways To Lower Blood Sugar Levels
include:
Following a healthy eating plan. A healthy diet can help you manage your blood sugar levels and prevent or treat diabetes-related complications such as heart disease, nerve damage, kidney problems, and eye problems.
Managing stress. Stress is associated with increased blood sugar levels in both people with diabetes and those without.
Avoiding high-fat foods. High-fat foods, such as fatty meats, trans fats, refined grains, fried food, and desserts cause a rise in blood sugar levels because they are digested quickly.
Following a healthy lifestyle that includes regular exercise, getting enough sleep, and avoiding alcohol.
Using insulin or other medications as prescribed by your doctor. It is important to follow the instructions on these medications so that you can get the most benefit from them.
Limiting sugar intake at night if you have diabetes since high blood sugar levels at night can lead to an increased risk of hypoglycemia.
Eating meals slowly and chewing food thoroughly. This helps you feel full, which may help prevent hunger pangs that can cause you to eat more than you need.
Monitoring your blood sugar levels often, especially if you have diabetes. Regular monitoring can help you identify problems early and take steps to address them before they become serious.
Not smoking, as it increases the risk of heart disease, stroke, and other complications associated with diabetes.