How The Body Manages Blood Sugar Levels
People who tend to experience fluctuating, abnormal blood sugar levels include:
- anyone with prediabetes or diabetes
- those eating a poor diet, high in sugar, refined grains, artificial ingredients and packaged foods
- people who skip meals, dont eat enough or who fad diet
- anyone who doesnt eat around the time of exercising, before or after workouts, to help refuel
- people who dont get enough sleep and live with high amounts of chronic stress
- pregnant women
- people with a history of insulin resistance/diabetes in their families
Your diet is the single most influential factor when it comes to your blood sugar levels. The foods that we eat fall into one of three categories: carbohydrates , proteins and fats. Fats dont affect blood sugar, while carbohydrates and to a small extend proteins do. Carbohydrates in our diets along with a portion of the protein we eat are turned into glucose, which is what gives cells most of their energy and helps fuel the majority of the bodys many functions.
Glucose requires insulin in order to be brought into cells, which is the hormone secreted by the pancreas thats most important for blood sugar control. When we eat carbohydrates or proteins, blood sugar rises, which alerts the body to produce more insulin in order to bring levels back to normal by ushering sugar to cells. Insulin levels rise and fall in accordance with our diets and are also impacted by levels of other hormones, such as cortisol.
Eat More Fibre On A Morning
Like protein, fiber is a great way to lower blood sugar levels in a morning /natural way to lower blood sugar. This can be difficult to get, especially without added sugar. Think about the way you eat your oats. There are high chances that you pile on sugar refined or natural or bake it into a bar with dried fruits and other ingredients.
Its time to get your fiber in natural forms and consider low-GI options. That can mean cutting back on the fruit, especially first thing in a morning. Look for fruits that are lower on the glycaemic index to eat with your breakfast, such as apples and pears.
You should also look at enjoying oats with more savoury ingredients. Nuts and seeds are the perfect alternatives, packing your breakfast full of protein and fats, as well as fiber.
When you have these three ingredients working together, they will break down in the body slowly. You will find that they reduce the amount of glucose released into the body, so you dont have the same insulin response.
The extra fiber will also help you feel fuller for longer. This is important in the long term, as it will help you lose weight.
Recommended Reading: Sugar Tablet Before Or After Food
The Lifestyle Cures Plate #2 Method:
- 4 main food groups Vegetables, fruits, healthy fats, protein
- 4 helpful & healthy additions to your plate water, dairy and dairy alternatives, herbs and spices, & supplements
Veggies and Fruits
½ Plate portion of vegetables and fruit, where the majority is made up of veggies and the rest is of fruit.
On your plate ¼ portion should consist healthy fats, oils, nuts, seeds, cheese, pasteurized eggs, fatty fish , grass-fed animals
On your plate ¼ plate portion should also consist of organic, grass-fed meat, pasteurized eggs, fermented foods, cheese, fatty fish and tuna, shellfish, legumes, greek yogurt, nuts and seeds.
Have as much as you want before, during and after meals.
Herbs & spices
You can use as much or as little of these that you want there is no restriction as to how much you are allowed to use.
Dairy & dairy alternatives
There should not be an emphasis on dairy or its alternatives. And if you can, try and have more plant-based milk instead whenever the option is available.
However, before taking these supplements please talk to your doctor and see if they are right for you. Certain supplements can interact with your medication or be affected by other conditions you may have.
Read Also: How To Reduce High Sugar Level Immediately
Glycaemic Index Is A Poor Predictor Of How Foods Raise Blood Sugar
A study of people with prediabetes shows that the same foods affect blood sugar levels very differently. The findings add to a growing body of evidence undermining the idea of a standard glycaemic index
Many food labels include information on glycaemic index score
People with prediabetes who eat the exact same foods can have very different blood sugar levels.
These findings, which were presented at the online American Society for Nutrition conference last week, are the latest to suggest that the glycaemic index is an unreliable predictor of how foods affect blood sugar levels.
The idea behind GI is simple: foods are scored based on how quickly they increase glucose levels in the blood. Those above 70 are high GI foods, meaning they
Best Foods For Low Blood Sugar
For patients with diabetes, monitoring blood sugar levels is a part of daily life.
Low blood sugar, or hypoglycemia, can occur for many people with diabetes who are on certain medications, including insulin and sulfonylureas. It can occur for a variety of reasons including skipping a meal, exercising strenuously, taking too much insulin or consuming alcohol, especially on an empty stomach.
Low blood sugar can be as minor as a slight inconvenience or as serious as a life-threatening emergency. Thats why it is important to boost blood sugar before it becomes problematic.
Angela Norton, a diabetes educator at Sharp Chula Vista Medical Center, has diabetes herself, so she knows firsthand the tips and tricks of keeping blood sugar on track. Although blood glucose is considered normal if above 70 mg/dL, Norton says patients with diabetes should not wait until they reach below that threshold to take action.
Treat when you feel the symptoms, even if your blood sugar is not below 70, because as long as it is less than 100, it may be dropping fast, she says.
When it comes to treatment, Norton shares these five foods to help boost low blood sugar.
1. CandyWhen hypoglycemia occurs, patients should follow the 15-15 rule. Consume 15 grams of carbohydrates to raise blood glucose and check your levels again after 15 minutes. When the numbers return to normal, eat a snack to stay on track.
Gummy candies contain carbohydrates, which have a large impact on blood sugar levels.
Read Also: Sugar In Low Blood Pressure
First Check Your Ketones
In people with type 1 diabetes, high blood sugars can put you at risk of developing ketones. Blood sugar levels over 250 mg/dL with too little insulin can quickly turn into diabetic ketoacidosis if it continues to rise.
Test your urine for ketones, and contact your doctor or visit an urgent care facility if you measure with moderate to large ketones. When large ketones are present, correcting a high blood sugar with insulin via pump or injection wont be effective. Instead, youll likely need intravenous fluids for a few hours to restabilize.
If you only have moderate ketones or less, you may be able to correct with insulin at home but youll likely need a larger dose than normal. Contact your healthcare team if you test positive for ketones and are unsure of how to safely manage the situation.
Recommended Reading: Sugar Increase Symptoms
Eat More Low Glycemic Foods
Food with a low glycemic index wont spike your blood sugar. Even though they contain carbs, theyre high in fiber, so they take longer to digest. Some of my favorite low glycemic foods also happen to be packed with vitamins and antioxidants that can support a healthy immune system. These include:
- All berries
- Leafy green vegetables
- Orange vegetables and fruits
- Nuts and seeds
Lean proteins like chicken and fish actually score a big fat zero on the glycemic index scale. That means they have no carbohydrates, so they wont raise your blood sugar. They also provide amino acids that your body needs to build the proteins in your immune system. Poultry, fish, and eggs are all great choices.
You May Like: Sugar Increase Symptoms
How To Raise Blood Sugar
For optimal body function it is necessary to maintain a certain blood sugar level, when the blood sugar levels drops below the cut off point of 3.35 mmol/l the condition is known as hypoglycaemia or low blood sugar level.
Hypoglycaemia mainly occurs in people with glucose metabolism defects and can lead to dizziness, sweating, tremor, hunger, loss of energy and other symptoms. If you suffer from hypoglycaemia you need to know how to raise your blood sugar levels in case they drop.
Glucose acts as the main fuel for the body and all the food consumed is eventually converted into glucose. Insulin helps to convert glucose into energy. Carbohydrates, fruit, vegetables, juices and sweets are instant sources of glucose.
Honey Agave Nectar And Maple Syrup
People with diabetes often try to minimize their intake of white table sugar, as well as treats like candy, cookies, and pie.
However, other forms of sugar can also cause blood sugar spikes. These include brown sugar and natural sugars such as honey, agave nectar, and maple syrup.
Although these sweeteners arent highly processed, they contain at least as many carbs as white sugar. In fact, most contain even more.
Below are the carb counts of a 1-tablespoon serving of popular sweeteners:
- white sugar: 12.6 grams (
- 40 )
In one study, people with prediabetes experienced similar increases in blood sugar, insulin, and inflammatory markers regardless of whether they consumed 1.7 ounces of white sugar or honey .
Your best strategy is to avoid all forms of sugar and use natural low carb sweeteners instead.
Honey, agave nectar, and maple syrup arent as processed as white table sugar, but they may have similar effects on blood sugar, insulin, and inflammatory markers.
Recommended Reading: How To Bring Down Sugar Level Quickly
Treating And Managing Hyperglycaemia
If your blood sugar level is slightly high for a short time, emergency treatment wont be necessary. But if it continues to rise you may need to act fast to avoid developing diabetic ketoacidosis .
If your blood sugar level is 15 mmol/l or more, you should check your blood or urine for ketones. If ketones are present, it is likely that you do not have enough insulin in your body. This means you may need to increase your dose or give yourself an extra dose. Talk to your diabetes team about how to do this if you are unsure.
You should also try to drink plenty of sugar-free fluids to prevent dehydration. And if you are feeling unwell, especially if you are vomiting, you should follow any sick day rules you have been given and contact your diabetes healthcare team for advice.
Can You Raise Blood Sugar Without Food
Two products glucose gel and chewable glucose tablets are also effective at quickly raising blood sugar. Theyre available without a prescription and are recommended for people who experience frequent episodes of low blood sugar.
If youve had severe low blood sugar symptoms in the past, speak with your doctor about whether a glucagon kit is right for you. Glucagon is a hormone that triggers your liver to release glucose into the bloodstream.
These kits are only available by prescription. Theyre used to raise your blood sugar when youre not able to eat or drink, such as in a state of unconsciousness. Therefore, someone else, like a friend or family member, typically administers this medication for you.
An episode of low blood sugar that necessitates assistance from another person is by definition severe hypoglycemia. The kits come with a syringe and needle that can be used to inject glucagon into your arm, thigh, or buttocks.
Be sure to ask your doctor when and how to use a glucagon kit. Also, let your family and friends know how to use it and how to recognize a hypoglycemic emergency.
There are many different factors that can cause a dip in your blood sugar levels. Here are some of the most common causes.
Also Check: How To Reduce Sugar Level Immediately
The 17 Best Foods To Lower Your Blood Sugar
For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.
Although factors like body weight, activity, stress, and genetics also play a role in blood sugar maintenance, following a healthy diet is critical for blood sugar control .
While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health (
Diet Is A Major Influence On Many Other Heart Health Factors
What you eat makes a major difference in how healthy your heart is, and your odds of developing cardiovascular problems such as heart disease, research shows.
Many Americans scored poorly on heart-heat hly diets, according to the AHA.
While no single foods can make or break your health, patterns of eating common in the standard American diet, like processed foods and sugary drinks, are linked to worse heart health.
Evidence suggests eating more whole, plant-based foods like vegetables, fruits, nuts, seeds, and whole grains can help you get enough nutrients like fiber for a heart healthy diet.
Too much saturated fat is also linked to worse heart health, so cardiologists also recommend balancing foods like red meat and full-fat dairy with healthy, unsaturated fat sources like seafood, nuts, and seeds, and protein from lean meats such as poultry.
Also Check: When To Take Sugar Tablet
Foods Unlikely To Spike Your Blood Sugar
We all have unique glucose responses to food, so there’s no perfect metabolic ingredient list. But these low-glycemic foods are a great place to start.
3 min read
Theres no one-size-fits-all for a metabolically healthy diet. How we each respond to food goes beyond the macronutrient content of the food itself. You might respond well to bananas and have a big spike when you eat rice, while someone else may have the opposite response.
Individual differences, such as the composition of our gut microbiome, our micronutrient status, how well we sleep, exposure to stress, physical activity, and our genetics, can all contribute to those unique reactions.
In addition, how we consume a food can impact its metabolic response: For example, if we pair it with fat, protein, or fiber. The order in which we eat things matters, toohaving fat or protein before carbs can help blunt a spike. Consuming vinegar or cinnamon before or with a meal can also lower the glucose response.
Many diet approaches can support metabolically healthy eating. We dont endorse any particular diet because we recognize that each of us reacts differently to food, and that many factors influence what we eat.
Uncontrolled High Blood Sugar Can Damage Your Cardiovascular System
Blood sugar can be another important factor in preventing heart health issues like heart attack or stroke.
When you eat or drink, your body breaks down carbohydrates into glucose, a simple sugar which enters the bloodstream as the body’s main form of energy.
But sometimes, blood sugar levels can build up over time, particularly if you have issues with insulin, a hormone your body uses to control blood sugar levels.
Type 2 diabetes occurs when someone becomes less sensitive to insulin over time, resulting in chronically elevated blood sugar .
Exercise can also help lower blood sugar levels, including casual activity like walking and doing household chores.
You May Like: Can We Control Sugar Without Medicine
Can Drinking A Lot Of Water Lower Your Blood Sugar Levels
Although feeling very thirsty is a symptom of a hyper, drinking a lot of water will not bring your blood sugar levels down. It will only help to reduce your risk of dehydration.
Its important that you take your diabetes medication to bring your blood sugar levels down. If you have consistently high blood sugar levels, you will need to follow the advice below and speak to your diabetes healthcare team.
How To Treat Someone Whos Unconscious Or Very Sleepy
Follow these steps:
They may need to go to hospital if theyre being sick , or their blood sugar level drops again.
Tell your diabetes care team if you ever have a severe hypo that caused you to lose consciousness.
You May Like: How To Control Pp Sugar
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.