Introduction
If you have diabetes, managing your blood sugar levels is essential for your health and wellbeing. Eating the right foods and avoiding the wrong ones can be a challenge, but it’s important to get it right. In this article, we’ll look at some of the most common blood sugar mistakes you should never make, and provide some tips on how to eat the right foods to keep your blood sugar levels in check. We’ll also provide some “eat this, not that” advice to help you make the best food choices for your health.
Blood Sugar Mistakes You Should Never Make
Maintaining healthy blood sugar levels is essential for overall health and well-being. Unfortunately, many people make mistakes that can lead to unhealthy blood sugar levels. Here are some of the most common mistakes to avoid 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 to no more than 25 grams per day. Instead of sugary snacks and drinks, opt for healthier options like fruits, vegetables, and whole grains.
2. Skipping Meals
Skipping meals can cause your blood sugar levels to drop too low. This can lead to fatigue, dizziness, and other symptoms. Try to eat regular meals throughout the day to keep your blood sugar levels stable.
3. Not Exercising Enough
Exercise helps to regulate your blood sugar levels. Aim for at least 30 minutes of physical activity per day. This can include walking, jogging, swimming, or any other type of exercise that gets your heart rate up.
4. Not Monitoring Your Blood Sugar
Monitoring your blood sugar levels is essential for managing your diabetes. Make sure to check your blood sugar levels regularly and keep track of any changes. This will help you to make any necessary adjustments to your diet or lifestyle.
5. Eating Too Much Processed Food
Processed foods are often high in sugar and unhealthy fats, which can cause your blood sugar levels to spike. Try to limit your intake of processed foods and opt for healthier options like fresh fruits and vegetables.
Conclusion
Maintaining healthy blood sugar levels is essential for overall health and well-being. Avoiding these common mistakes can help you to keep your blood sugar levels in check. Remember to eat a balanced diet, exercise regularly, and monitor your blood sugar levels.
High blood sugar—known as hyperglycemia—is a potentially dangerous health condition commonly linked to diabetes. “If you have high blood sugar levels for a long time, you’re going to be prone to infections — eyes, heart, kidneys, nerves — in all of those things,” says endocrinologist and obesity specialist Marcio Griebeler, MD. “If you have well-controlled diabetes, you decrease the risk of having complications from COVID-19. So yes, if you have diabetes, you are at an increased risk. But if you have well-controlled diabetes, you are in a much better position.” Here are five blood sugar mistakes you should never make. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Regular exercise plays a huge part in helping manage blood sugar. “For people who have diabetes—or almost any other disease, for that matter—the benefits of exercise can’t be overstated,” says Harvard Health. “Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. There are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance.”
People who carry extra weight around the abdomen are at higher risk of experiencing blood sugar issues. “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.”
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If you’re not regularly testing your blood sugar, it can be difficult to know when you veer off track. “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. Older people with diabetes are at higher risk of hypoglycemia (low blood sugar) when taking diabetes medications, making it especially important to check your glucose levels. Symptoms of hypoglycemia include confusion, dizziness, hunger, and sweating.”
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Staying on top of prescription medication is crucial in managing your blood sugar. “It is easy to forget if you have taken your diabetes medication,” says Hess-Fischl. “Luckily, there are a variety of ways to organize your medicines (such as a pill box) and alarms that you can use on your phone, computer, watch, clock, as a reminder to take your medication. You can also use a chart to check off when you take your medicine each day. In addition, if you have a smart phone or tablet computer, mobile prescription therapy products are available to help you manage diabetes. If your blood glucose level is too low, for example, the program will tell you how to treat the problem and will prompt you to recheck your blood glucose levels shortly after to make sure your blood glucose is at a safe level.”
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“The best way to keep blood sugar levels balanced is to adjust your macronutrient ratio in each meal,” says Beatriz Mendez del Rio, FDN-P and health coach, who recommends speaking to a health professional to devise a meal plan. “Everyone’s different,” Mendez del Rio says. “So, one person’s capacity for metabolizing a sweet potato, for example, might differ from another’s — and might cause you a sugar spike while it won’t do anything to the person next to you.”