Introduction
If you’re looking to keep your blood sugar levels in check, it’s important to be mindful of what you eat. Eating the wrong foods can have a negative impact on your blood sugar levels, leading to a host of health issues. To help you stay on track, here are the five worst mistakes you can make when it comes to your blood sugar levels. From sugary drinks to processed snacks, these are the foods you should avoid if you want to keep your blood sugar levels in check.
5 Worst Mistakes For Your Blood Sugar
Managing your blood sugar levels is essential for maintaining your overall health. Unfortunately, many people make mistakes that can have a negative impact on their blood sugar levels. Here are five of the worst mistakes you can make when it comes to your blood sugar.
1. Eating Too Much Sugar
Eating too much sugar can cause your blood sugar levels to spike, leading to a host of health problems. Try to limit your sugar intake and opt for healthier alternatives such as fruits and vegetables.
2. Eating Too Many Processed Foods
Processed foods are often high in sugar, fat, and sodium, all of which can have a negative impact on your blood sugar levels. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.
3. Not Eating Enough Fiber
Fiber is essential for maintaining healthy blood sugar levels. Eating foods that are high in fiber, such as fruits, vegetables, and whole grains, can help keep your blood sugar levels in check.
4. Not Exercising Regularly
Exercise is essential for maintaining healthy blood sugar levels. Try to get at least 30 minutes of exercise each day to help keep your blood sugar levels in check.
5. Not Monitoring Your Blood Sugar Levels
Monitoring your blood sugar levels is essential for managing your diabetes. Make sure to check your blood sugar levels regularly and talk to your doctor if you have any concerns.
Is your blood sugar too high? “It can be very difficult for someone with diabetes to maintain a stable blood sugar level,” says Janet Zappe, RN, CDE. “What you eat, activity level, medication, illness, stress and even fluid intake can play a key role in reducing spikes in your blood glucose.” Here are the five worst mistakes you can make for your blood sugar, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
A healthy, nutritious diet is a non-negotiable to help keep blood sugar under control. “If you have diabetes, in many ways your diet is your medicine,” say Sue Cotey and Andrea Harris, RNs. “As diabetes educators, we help patients understand what food and beverage choices are best to avoid. When foods are high in carbohydrates, fat and sodium, they increase your risk for high blood pressure, high cholesterol, weight gain, heart disease and uncontrolled sugar.”
If you’ve been diagnosed with high or low blood sugar, it’s important to keep track of what your levels might be—and adjust accordingly. “Your healthcare professional will tell you how and when to check your blood glucose level,” says Amy Hess-Fischl, MS, RD, LDN, BC-ADM, CDCES. “In general, people taking insulin, those who are having a hard time controlling blood glucose levels, or have hypoglycemia (low blood sugar) need to monitor their blood glucose levels regularly.”
Lack of exercise can lead to insulin resistance, doctors warn. “Even if you don’t lose weight, exercise will make you stronger and healthier,” says endocrinologist Douglas Zlock, MD, medical director of the diabetes center at John Muir Health. “Healthy habits can definitely postpone the onset of diabetes even if they don’t prevent it.”
Excess belly fat is linked to type 2 diabetes, doctors say. “A person who has a highly inflammatory diet and carries excess adiposity around their central organs is more likely to get type 2 diabetes,” says diabetes and metabolism expert Elena Christofides, MD. “Excess weight and obesity are risk factors for type 2 diabetes, but how your body stores and manages weight can also be an early indicator of risk.”
Poor quality sleep may increase your risk of developing high blood sugar. “Believe it or not, sleep deprivation is a significant, but often overlooked risk factor for type 2 diabetes,” says Mauricio Reinoso, MD. “While it may seem like sacrificing a few hours of sleep each night may not have any lasting effects on your body, it can actually be detrimental to your hormone levels. With ongoing sleep loss, your body secretes more stress hormones, which may help you stay awake, but also makes it harder for insulin to effectively do its job.”
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