What Else Can I Do To Help Manage My Blood Sugar Levels
Eating a healthy diet with plenty of fruit and vegetables, maintaining a healthy weight, and getting regular physical activity can all help. Other tips include:
- Keep track of your blood sugar levels to see what makes them go up or down.
- Eat at regular times, and dont skip meals.
- Choose foods lower in calories, saturated fat, trans fat, sugar, and salt.
- Track your food, drink, and physical activity.
- Drink water instead of juice or soda.
- Limit alcoholic drinks.
- For a sweet treat, choose fruit.
- Control your food portions .
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.
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Understanding The Difference Between Starches Fiber And Sugars
Like fiber, starches are complex carbs, but our bodies can break these complex carbs down and turn them into glucose.
Fiber is a complex carb that our guts are unable to break down as easily as sugar. Fiber is made of long chains of carb molecules that come from plants. It holds things in the gut, such as cholesterol, simple carbs and water. Holding cholesterol in the gut makes fiber heart healthy, helping to fight atherosclerosis, which leads to plaque build-up in the arteries.
Keeping simple carbs from being digested also helps dull a spike in blood sugar. This is why consuming fruit juices isnt as healthy as real fruit. Juicing removes the pulp, which contains all of the fiber, and this leads to blood glucose spikes. Keeping water in the gut also allows for the smooth passage of stool and can help prevent colon cancer and diverticulosis, a condition that occurs when pouches form in the colon or large intestine. The recommended amount of fiber varies according to age and sex, but the average 2,000 daily calorie diet should include at least 28 grams of fiber per day.
Similar to fiber, sugar alcohols are a form of carbohydrates that are not readily digested. They are small molecules that have an alcohol added to them . Sugar alcohols often are used in sugar-free foods. They do contain calories, but much less than sugar and with less of an effect on insulin levels.
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High Calorie Foods May Or May Not Cause The Blood Sugar Level To Rise
Many people think that all high-calorie foods raise blood sugar level, but this is not always the case.
In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods. However, even though carbohydrates affect blood sugar levels, if you don’t eat them your diet will be unbalanced and you won’t feel satisfied after your meal, which can lead to excessive consumption of foods rich in protein and fat.
Food containing three major nutrients
| Carbohydrates |
|---|
What Happens If My Blood Glucose Level Becomes Too Low
Sometimes blood glucose levels drop below where they should be, which is called hypoglycemia. For most people with diabetes, the blood glucose level is too low when it is below 70 mg/dL.
Hypoglycemia can be life threatening and needs to be treated right away. Learn more about how to recognize and treat hypoglycemia.
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Question: How Do I Know Which Foods Are Best For Me To Eat
Keep a food journal to track meals and snacks as well as post meal blood sugar levels. This can be an insightful tool to learn how different foods and different quantities of foods affect your blood sugar so that adjustments can be made at future meals or snacks. For example, you may notice that when you eat a meal rich in vegetables, you see healthier blood sugar results.
Foods Fried In Hydrogenated Oils Or Trans Fats
Whether its fast food, French fries or anything fried in hydrogenated oils or trans fats, these foods increase inflammatory markers, mess up the good bacteria balance in the gut, and increase fat tissue, while altering the way that the liver and other detox organs work. Trans fats also alter the way that insulin works in the body, leading to further problems.
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Whats Considered Low Blood Sugar
Your blood sugar tends to fluctuate throughout the day. Itll be lower when you first wake up, especially if you havent eaten for the past 8 to 10 hours.
Your blood sugar will go up once you eat. Depending on when you last ate, heres whats considered to be a normal blood sugar range:
| Fasting | 2 hours after a meal |
| 7099 mg/dL | Less than 140 mg/dL |
Low blood sugar, also known as hypoglycemia, is when your blood sugar levels fall below 70 mg/dL.
The point at which low blood sugar symptoms become noticeable is different from one person to the next.
Some people may feel jittery, irritable, or lightheaded when their blood sugar level falls to 70 mg/dL. Other people may not feel any symptoms until well below that mark.
A quick, simple blood test can measure your blood sugar level. If you have diabetes or another medical condition that sometimes causes episodes of low blood sugar, its important to regularly check your blood sugar with a home test.
If a test shows that your blood sugar is below normal, you can take steps to adjust it quickly.
Symptoms of low blood sugar vary from person to person and can even be different from one episode to the next. You may experience specific symptoms the first time your blood sugar dips, and different symptoms the next time.
The most common mild to moderate symptoms of low blood sugar include:
- jitters or shaking
More severe symptoms of hypoglycemia include:
- inability to eat or drink
- unconsciousness
Hormonal Changes In Menstruation Tend To Mess With Blood Sugar Levels
Widely known menstruation symptoms include low mood and certain food cravings, but did you know that the menstrual cycle can also cause blood sugar level swings? Blood sugar spikes during the ovulatory phase for a few days and then increases again in the last week of the cycle the days prior to the onset of a period, explains Dodell. This is due to peak levels of estrogen and progesterone. Also worth noting: Women in perimenopause, when hormone levels and menstrual periods are often irregular, are likely to find their blood sugar levels to be unpredictable, says Grieger.
If your menstrual cycle seems to affect your blood sugar levels, you may find it helpful to look for a monthly pattern in your blood sugar readings, the Mayo Clinic recommends. A pattern would allow you to predict changes in your blood sugar and to work with your doctor to adjust your treatment approach as needed throughout your cycle.
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How Can I Check My Blood Sugar
Use a blood sugar meter or a continuous glucose monitor to check your blood sugar. A blood sugar meter measures the amount of sugar in a small sample of blood, usually from your fingertip. A CGM uses a sensor inserted under the skin to measure your blood sugar every few minutes. If you use a CGM, youll still need to test daily with a blood sugar meter to make sure your CGM readings are accurate.
Healthy Foods That Can Still Mess With Your Blood Sugar
Watching your sugar intake? Heres how to keep things balanced.
Keeping blood sugar stable isnt just about preventing type 2 diabetes. Blood sugar, also known as glucose, is an important energy source for your body. When you dont have enough it can cause pesky symptoms like brain fog, mood swings, and junk food cravings, all of which can put a damper on your energy level and productivity.
You might assume that simply steering clear of foods with a high glycemic index is all it takes to keep your glucose from going haywirebut food-based blood sugar fluctuations are actually completely unique to the individual, says Monica Auslander Moreno, R.D., Florida-based registered dietitian and nutrition consultant for RSP Nutrition. The index is a good jumping off point, but even foods that are lower on the index can cause blood sugar shakeups in certain people.
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The Importance Of Balanced Blood Sugar Levels
Elevated blood sugar levels have several adverse effects that people need to take into consideration. Long-term uncontrolled blood sugar causes a person to experience an increased risk of developing type 2 diabetes.
Diabetes, in turn, causes many serious problems with a personâs health. Several complications have been linked to diabetes. Some of these include:
- Alzheimerâs disease
Many people also find that problems develop with their lower extremities when they have diabetes. This can lead to foot damage. Blood circulation is reduced in the feet.
There may also be nerve damage due to the development of neuropathy in diabetic patients. This can cause long-term complications.
Blisters and cuts will take longer to heal. There is a high risk of infection when the personâs feet are affected by cuts or blisters too.
Diabetes is also a significant cause of lower-extremity amputations. When an infection develops in a cut or blister, it may cause serious complications. As a last resort, sometimes the toe, foot, or part of the leg needs to be amputated.
The condition can also affect a personâs hearing function. This can lead to hearing impairment.
Additionally, there is also a link between depression and diabetes. People with diabetes are more likely to suffer from depression. It has also been found that the presence of depression may interfere with the personâs ability to manage their diabetes effectively.
What Foods Should I Eat If I Have Diabetes
Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:
- Fruits and vegetables
- Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
- Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
- Nonfat or low-fat dairy, such as milk, yogurt, and cheese
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People With Diabetes Must Regularly Monitor Their Blood Glucose Levels And Diet Plays A Fundamental Role In This
For people with diabetes, regular control of their blood glucose levels is essential, to avoid episodes of hyperglycemia or hypoglycemia . And in this aspect, food plays a fundamental role.
Hyperglycemia is something that tends to occur more easily in people with type 2 diabetes. This occurs because many people make mistakes when eating and cause an involuntary increase in blood glucose levels.
Therefore, people with diabetes should know which foods contain a higher glycemic index. This is an aspect that is also beneficial for the entire population since the constant accumulation of glucose in the blood can be detrimental to health.
Sugar Starch And Fiber Are All Carbs
Carbohydrates come in three forms: sugar, starch, and fiber. Getting the right balance of sugars, starches, and fiber is key to keeping blood sugars in a healthy range. It helps to know that:
- Added sugars raise the blood sugar quickly. Foods with added sugar make blood sugars spike. You might see sugar, corn syrup, dextrose, sucrose, or fructose listed on the food label. Foods that naturally contain sugar dont cause blood sugar to rise as quickly as added sugars and are more nutritious.
- Some starches raise the blood sugar slowly. In general, starches that are less processed tend to raise the blood sugar more slowly. These include foods like brown rice, lentils, and oatmeal. Foods that are processed a lot, like white rice and white bread, raise the blood sugar quickly.
- Fiber helps slow down sugar absorption. A diet with plenty of fiber can help people with diabetes keep blood sugar levels in a healthy range. The fiber in foods helps carbs break into sugar slower. So there’s less of a peak when blood sugar spikes. Good sources are whole fruits and vegetables, nuts and seeds, and whole grains. Fiber also helps you feel full, and it keeps the digestive system running smoothly.
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What Is Continuous Glucose Monitoring
Continuous glucose monitoring is another way to check your glucose levels. Most CGM systems use a tiny sensor that you insert under your skin. The sensor measures glucose levels in the fluids between your bodys cells every few minutes and can show changes in your glucose level throughout the day and night. If the CGM system shows that your glucose is too high or too low, you should check your glucose with a blood glucose meter before making any changes to your eating plan, physical activity, or medicines. A CGM system is especially useful for people who use insulin and have problems with low blood glucose.
Are There Diabetic Diet Guidelines
There is no single diabetic diet that is appropriate for all people with type 2, gestational, or type 1 diabetes just as there is no single medication regimen that is appropriate for everyone with this disease. Dietary choices depend upon many factors including your age and gender, overall exercise and activity level, any medications you may be taking , and whether or not you are trying to lose weight, among other factors.
Some meal planning tools and guidelines include:
- The plate method
- Counting carbohydrates
Most doctors and health care professionals agree that patients with diabetes can eat most of the same foods and meals as the rest of the family with some added attention to timing of meals and portion sizes. As in any healthy diet, it is best to consume a variety of foods. There are numerous recipes and apps if you need ideas for healthy foods to eat.
Healthy eating includes eating a wide variety of foods including:
- Lean meats, poultry, and fish
One example of a diabetic meal plan for people who also have elevated cholesterol levels is known as the TLC plan. This meal plan is designed to help you manage your disease and by lowering your cholesterol level and helping you lose weight. The TLC diet is defined as follows:
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Fruit Which Can Send Blood Sugar Soaring When Overeaten
Yes, its true that fruit can spike blood sugar levels, but thats no reason to strip it from your diet entirely. After all, fruit is rich in vitamins, minerals, antioxidants, and fiber, all of which are great for your health and management of type 2 diabetes, Thomas says.
Your approach: Make sure that you count any fruit consumed as a carb, with one tennis-ball-sized piece of fruit counting as one serving, she says. Opt for whole fresh or frozen options when possible because theyre unprocessed and dont come with the addition of any sugars. If you prefer canned, make sure the fruit is packed in water, not sugary syrup. Last, even if you do manage to find dried fruits that dont contain added sugar, know they will still drastically spike your blood sugar. Thats because these fruits have been dehydrated, meaning they contain just as much sugar as a whole fruit, but in a single bite, she says. For example, according to the USDA, while a whole apricot has just over 3 g of sugar, only 2 tbsp of dried apricots has that same amount.
List Of Foods That Will Quickly Raise Blood Sugars
Hypoglycemia, or low blood sugar levels, can make you feel weak or tired. You can often prevent or treat the condition and restore your blood sugar to normal levels by eating high-glycemic foods, which are carbohydrate-containing foods that quickly raise your blood sugar levels. Contact your doctor if you suspect that you have a serious underlying condition.
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Glycemic Index And Glycemic Load
When it comes to assessing foods based on how they increase your blood sugar, there is a tool for that called the glycemic index. The glycemic index assigns a number value to foods based on how quickly and how high they raise your blood sugar. Foods with a high glycemic index increase blood sugar quickly.
Glycemic load accounts for both the glycemic index and the quantity of carbohydrates in a serving. While it is generally best to eat low-glycemic foods to manage blood sugar, glycemic load might be a better indicator when making food choices. For example, while watermelon is considered a high-glycemic food, it is low on glycemic load.
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Importance Of Diet In Diabetes
Much of the food you eat is broken down into sugar , which gets released into the bloodstream. When blood sugar increases, the pancreas, an organ responsible for digestion and blood sugar regulation, releases the hormone insulin. Insulin then helps cells absorb the sugar to be used for energy or stored.
In diabetes, the body does not produce enough insulin to enable the cells to absorb enough sugar from the blood. Or the body might have enough insulin, but the cells do not respond to it. In both cases, this leads to there being too much sugar in the blood, which, over time can lead to serious health issues, such as vision loss, heart disease, and kidney disease.
Reducing sugar and other simple carbohydrates in your diet plays an important role in keeping blood sugar levels down, which can slow the progression of the disease and stave off such complications.
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