The #1 Worst Thing to Do For Your Blood Sugar — Eat This Not That

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By Ghuman

Introduction

Welcome to the ultimate guide to eating for better blood sugar control. Eating the right foods can help you manage your blood sugar levels and reduce your risk of developing diabetes. In this guide, we’ll discuss the #1 worst thing to do for your blood sugar: eating the wrong foods. We’ll look at which foods to avoid and which foods to include in your diet to help you maintain healthy blood sugar levels. We’ll also provide tips and tricks to make sure you’re eating the right foods and avoiding the wrong ones. So let’s get started!

The #1 Worst Thing to Do For Your Blood Sugar — Eat This Not That

When it comes to managing your blood sugar, what you eat is just as important as what you don’t eat. Eating the wrong foods can cause your blood sugar to spike, leading to a host of health problems. To keep your blood sugar in check, it’s important to know which foods to avoid.

The #1 worst thing you can do for your blood sugar is to eat processed foods. Processed foods are high in sugar, sodium, and unhealthy fats, all of which can cause your blood sugar to spike. Processed foods also lack the essential vitamins and minerals that your body needs to stay healthy. Instead of processed foods, opt for whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.

Another food to avoid is sugary drinks. Sodas, energy drinks, and other sugary beverages can cause your blood sugar to spike quickly. Instead, opt for water or unsweetened tea or coffee. If you need a little flavor, try adding a splash of 100% fruit juice or a few slices of fresh fruit.

Finally, it’s important to limit your intake of refined carbohydrates. Refined carbohydrates, such as white bread, white rice, and white pasta, are quickly broken down into sugar, causing your blood sugar to spike. Instead, opt for whole grain versions of these foods, which are digested more slowly and won’t cause your blood sugar to spike.

By avoiding processed foods, sugary drinks, and refined carbohydrates, you can help keep your blood sugar in check. Eating a balanced diet of whole, unprocessed foods is the best way to keep your blood sugar levels stable.

It’s important to keep your blood sugar in a healthy range. When it’s too low, your body doesn’t have enough energy to function properly, while chronically high blood sugar levels can lead to diabetes. The key to maintaining healthy blood sugar levels is to avoid habits that encourage the body to become resistant to insulin, a hormone that a helps the body produce sugar (or glucose) for energy. Insulin resistance can cause blood sugar levels to rise uncontrollably. These are the worst things you can do for your blood sugar, according to experts. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

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Stress doesn’t just cause headaches. Chronic stress can be destructive to the body in wide-ranging ways, including messing with your blood sugar. “Hormones from stress increase your blood pressure, raise your heart rate, and can cause blood sugar to rise,” says the Cleveland Clinic. When you’re stressed, your body produces more of the stress hormone cortisol. It makes muscle and fat less sensitive to insulin, meaning higher blood sugar isn’t processed. If that situation becomes chronic, it can lead to diabetes.  

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Not getting enough sleep stresses the body, which can cause it to produce more cortisol. “Decreased sleep is a risk factor for increased blood sugar levels,” says the National Sleep Foundation. “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.” Experts recommend getting seven to nine of hours of quality sleep a night.

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Being sedentary increases your risk of obesity, which increases your risk of blood sugar-related conditions like diabetes and metabolic syndrome. Exercise lowers blood sugar by increasing insulin sensitivity, so muscle cells are better able to take up glucose instead of allowing it to build up in the blood: When muscles contract during exercise, they’re better able to process glucose. “Regular exercise can help keep your blood sugar levels on track,” says the CDC. Aim for 150 minutes a week.

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“Some scientists think there is a connection between body fat and hormones that regulate appetite and insulin levels,” says Johns Hopkins Medicine. Losing weight and reducing body fat can keep your blood sugar from reaching unhealthy levels. Just losing five to ten percent of your body weight can improve your blood sugar levels.

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Simple carbs, refined grains, processed and fast foods, and foods high in added sugar like sugar-sweetened beverages make it hard to control your blood sugar. Once consumed, those foods quickly converted into glucose, which causes blood sugar levels to spike and crash. The American Diabetes Association recommends focusing your diet on fruits, vegetables, whole grains, legumes, and low-fat dairy products. “Vegetables, fruits, and whole grains provide more nutrition per calorie than refined carbohydrates and tend to be rich in fiber,” says Harvard Medical School. “Your body digests high-fiber foods more slowly — which means a more moderate rise in blood sugar.”

And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.

Michael Martin

Michael Martin is a New York City-based writer and editor whose health and lifestyle content has also been published on Beachbody and Openfit. A contributing writer for Eat This, Not That!, he has also been published in New York, Architectural Digest, Interview, and many others. Read more

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