How To Know If Your Blood Glucose Is Spiking
If youâre curious to see if and how much your blood sugar levels are spiking after a meal, the best way currently is to wear a continuous glucose monitor , which will show you a chart of your levels across the day. With a CGM, youâll be able to observe just how much different foods impact your glucose levels, as well as how quickly your body reacts to bring them back down to normal levels.
CGMs are available to purchase privately, and not everybody can afford them, so an alternative is using finger prick blood tests. These only tell you your levels at a certain point in time, so if you do use finger prick tests itâs best to try to be as consistent as possibleâfor example, to always do the test the same number of minutes after eating a meal.
Can Sleep Raise Or Lower Glucose Levels
Although it sounds contradictory, sleep can both raise and lower glucose levels. Our bodies experience a cycle of changes every daycalled a circadian rhythmwhich naturally raises blood sugar levels at night and when a person sleeps. These natural blood sugar elevations are not a cause for concern.
Restorative sleep might also lower unhealthy blood sugar levels by promoting healthy systems. levels. Even partial sleep deprivation over one night increases insulin resistance, which can in turn increase blood sugar levels. As a result, a lack of sleep has been associated with diabetes, a blood sugar disorder.
More research is needed to better understand the connection between sleep and blood sugar. So far, the following factors have been found to influence the relationship between sleep and blood sugar levels:
Spice Up Your Life With Cinnamon
A meta-analysis published in the Journal of Medicinal Food that concluded that cinnamon lowers fasting blood glucose by a 3-5%. This is a modest amount, but it is still very interesting and can be helpful!
But dont go too crazy with this spice cinnamon contains coumarin, which can damage the liver when consumed in excessive amounts. According to the daily tolerable intake set by the European Food Safety Authority, the limit for an adult who is sensitive to coumarin is about a teaspoon a day. But if you have liver issues, its best to only use cinnamon sparsely.
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Blood Sugar Targets After Eating
Your blood sugar goals might be different from other patients with diabetes. Your healthcare provider can help you identify your ideal blood sugar range based on factors such as other health conditions, your age, and your risk for low blood sugar.
In general, if your blood sugar levels increase quickly and are higher than 180 mg/dL, it can be considered a blood sugar spike. You might also consider a rapid change in blood sugar as a blood sugar spike, even if it doesnt go as high as 180 mg/dL or higher.
The goal for blood sugar levels after eating are as follows:
- Less than 180 mg/dL one to two hours after starting a meal
- Less than 140 mg/dL two hours after a meal
- For women withgestational diabetes: Less than 140 mg/dL one hour after a meal, and less than 120 mg/dL two hours after a meal
Best Bedtime Snacks For Diabetics
If you have diabetes, you know that it is important to eat the right foods at the right time. Eating unhealthy snacks before bed can cause fluctuations in your blood sugar levels and make it difficult to get a good nights sleep.
Thats why we have compiled a list of five great bedtime snacks for diabetics that will keep your blood sugar levels manageable.
These healthy snacks will help you wind down after a long day and ensure that you get a good nights sleep.
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Manage Your Carb Intake
Your carb intake strongly influences your blood sugar levels .
Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Thats why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need .
Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (
Foods that are high in fiber include:
The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.
When It Comes To Blood Sugar Stable Is Better
Wide swings in your blood sugar levels and extreme highs and lows can cause symptoms or be harmful. People dont usually feel their best when blood sugars are high, Dr. Bridenstine said. You may notice fatigue or headaches.
And a low blood sugar can stop you in your tracks and force you to address it, he said. You may feel dizzy, weak, confused, irritable, nervous, sweaty, shaky, or have a ravenous hunger sensation.
Blood sugar fluctuations are especially dangerous for people with diabetes, who need to monitor their levels. That way, they can modify their behavior and medications in a safe and effective manner, Dr. Bridenstine said.
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Eat Less Red And Processed Meat
If youre cutting down on carbs, you might start to have bigger portions of meat to fill you up. But its not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.
Try swapping red and processed meat for these:
- pulses such as beans and lentils
- poultry like chicken and turkey
Beans, peas and lentils are also very high in fibre and dont affect your blood glucose levels too much making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.
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The Bottom Line: Take A Whole
No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates get regular exercise make sure you’re hydrated and well-rested play around with meal composition and experiment with research-backed superfoods and supplements.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
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Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
34 ).
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Summary
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
How Do Diabetes Medications Work
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Why Does Blood Sugar Rise Exactly
A number of things contribute to rises in blood sugar on a daily basis. Food is chief among those things.
“Simple carbohydrates, like sugary drinks or candy, will be digested and absorbed quickly, which will raise blood sugar more than a mixed meal with protein, high fiber carbohydrates, and fat,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.
Protein, fat, and fiber together will slow digestion and thus create a more blunted rise in blood sugar, with less drastic spikes, or even a steady elevation.
“For example, a bagel with jelly that’s nearly all carbohydrates should increase blood sugar more than an egg with whole-grain toast and berries, even if the calories are the same,” Harris-Pincus explains.
“It’s also important to know that all carbohydrates are not created equal, so certain foods like beans and oats, which contain soluble fiber, can help control blood sugar, and strawberries and wild blueberries have been shown to help with insulin resistance as well,” Harris-Pincus says.
Still, all bodies differ, so keep in mind this is just a general rule of thumb. It’s a good idea to monitor your blood sugar after meals for several weeks to gain a better understanding of how your blood sugar responds to foods.
“Every person has a unique body and will react differently, so it takes trial and error to learn how you respond,” she adds.
Cut Back On Added Sugars
Sugary drinks arent the only sources of added sugar. According to researchers at the University of North Carolina, its estimated that 60% of packaged foods contain added sugar of some form.
Processed foods dont always appear unhealthy yogurt, cereal, bread, and other foods can contain hidden added sugar. Check the nutrition facts label when shopping to help cut back on hidden added sugars.
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Blood Sugar And Exercise
There are a few ways that exercise lowers blood sugar:
- Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity.
- When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.
This is how exercise can help lower blood sugar in the short term. And when you are active on a regular basis, it can also lower your A1C.
Don’t Shortchange Your Sleep
Getting enough sleep at night is crucial for overall health and wellbeing, but especially for blood sugar control. Sure, one night of shortened or interrupted sleep may not have a detrimental effect, but don’t kid yourself that you can get away with too little shut-eye regularly without it causing an imbalance in blood sugar levels.
“It’s recommended that we snooze for seven to nine hours per night, and missing out on quality sleep can trigger stress hormones that increase blood sugar levels,” Harris-Pincus explains.
Plus, stress is unhealthy in general, and it can lead to an increase in cravings, moodiness, physical discomfort, GI distress, and higher risk of disease, among other various concerns.
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Avocados Are Great For Controlling Blood Sugar
Similar to almonds, avocados are rich in blood sugar stabilizing monounsaturated fatty acids. One cup of avocado has 21 grams of fat, 14 of which are healthy monounsaturated fat, 12 grams of carbohydrates, and a small amount of protein . The fat in avocados is digested gradually and does not cause a rapid rise in blood sugar. You can eat a large serving of avocados and you won’t have to worry about it spiking your blood sugar. Also a compound called beta-sitosterol in avocados is effective at reducing inflammation after working out, and lower inflammation levels are associated with lower insulin resistance. Avocado oil is also a great alternative to processed salad dressings for people who are concerned about their blood sugar levels, and you can come up with your own healthy salad dressings by adding natural herbs and spices to the oil.
Eating Your Meal In A Certain Order Could Reduce The Glucose Spike After Eating By As Much As 73%
Save the bread for last
This might sound like an odd one but hear us outâby eating the contents of your meal in a certain order you could reduce the glucose spike after eating by as much as 73% and the insulin spike by 48%. Certainly, research has shown that saving the bread âtill last can help stop your post-meal peak. In fact, the effect it has is comparable to the effects of medications that target post-meal glucose spikes. Now, weâre not saying that you need to give up your meds by any means but itâs another tick in the box for the power of diet. Research into food ordering is still quite limited so work is ongoing but it could help people with type 2 diabetes manage their glucose spikes without getting too tied up by âhow muchâ or âwhat not to eatâ lines of advice.
𥬠Eat your veggies first to coat the lining of the intestine with their fibre, reducing how much glucose is absorbed.
ð§ Follow up with protein and fatâthese will slow down how quickly the food moves from the stomach to the intestine .
ð° Finish your meal with, perhaps quite literally, the cherry on the cake: starch and sugar!
With the intestines lined with fibre and food arriving at a slower rate for absorption, blood glucose levels will rise gradually rather than rush in and cause a spike.
Eat sugar on a full stomach
Stick to whole fruit
Move after your meal
Spike alert! ð
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Hypoglycemia: What Should You Do If Your Child Has Low Blood Sugar
What your child eats, their energy, stress, illness, or even a sunburn all of these can cause changes in your childs blood sugar. Its normal for their blood sugar levels to go up and down throughout the day and night, and if it stays in a healthy range, it may not even be noticeable.
When your childs blood sugar is too low , you need to take action to get their blood sugar levels back to a safe range. Without treatment, your child may be at risk for dangerous symptoms, such as fainting, seizures, or a coma.
Fortunately, you can easily treat your childs blood sugar during the day or at night. Heres what you should know about keeping your childs blood sugar levels in a healthy range.
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Drink Plenty Of Water
Drinking water helps your kidneys flush out excess blood sugar through your urine. One study found that people who drank more water had a lower risk of developing hyperglycemia .
Can’t seem to drink enough? Or is water is just too plain for your taste buds? Try this R.D.’s go-to hydration strategies.
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When Insulin Doesnt Control Diabetes
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