Keeping them in a daily pill sorter instead of a bottle makes this simple. It’s a healthy habit for everyone, but if you have diabetes, it’s also a good way to burn extra glucose from a meal. Fiber is one component of carbohydrates that isn’t converted into sugar. Unlike the dawn phenomenon that can affect people with otherwise well-controlled diabetes, the Somogyi effect often occurs in people whose diabetes is poorly controlled. When looking at what to eat for breakfast, turn to items that require little to no preparation, especially if you are on the run. We spoke with Sonya Khan, M.D., a specialist in endocrine disorders, about ways to lower your blood sugar and why managing blood sugar is so important.
When you are sleep-deprived, hormones aren’t released during the early morning hours as they should and blood sugar levels tend to rise precipitously. At the same time, for reasons that are not entirely understood, cells don’t respond as well to insulin as well as they are meant to (a condition known as insulin resistance). Foods that have what’s known as a high glycemic index (white bread, sugary and starchy foods) are rapidly digested and can cause your blood sugar to rise quickly. Foods with a lower glycemic index, and those with fats and protein, are digested more slowly and lead to a more gradual rise in your blood sugar levels.
High blood sugar levels can be a concern for individuals with diabetes or those at risk of developing the condition. Managing blood sugar levels is crucial for overall health and well-being. If you find yourself experiencing high blood sugar after eating, there are several methods you can try to help bring your levels back down.
Eating several smaller meals throughout the day rather than two or three big meals may help. Low-calorie and low-sugar drinks can help you to stay hydrated. Checking your blood sugar may also be important if you are pregnant and either have or are at risk of gestational diabetes.
Exercise
Physical activity can help lower blood sugar levels by increasing the body’s sensitivity to insulin. Try taking a brisk walk after meals or incorporating regular exercise into your daily routine to help regulate blood sugar levels.
Everything in moderation is fine, but make your most-of-the-time choices the nonstarchy variety, like lettuce, cauliflower, spinach, kale and Brussels sprouts. Routine check-ups with your doctor including blood work are imperative for preventing and treating high blood sugar. As mentioned, because many symptoms of prediabetes may go unnoticed, a medical exam including blood work is the best way to detect high blood sugar. “Smoking is like adding fuel to the fire for people [living] with diabetes,” says Dr. Nazareth.
If you’re still working from home, try having an earlier dinner on the days that you have easier access to your kitchen. By Angela Ryan Lee, MDAngela Ryan Lee, MD, is board-certified in cardiovascular diseases and internal medicine. She is a fellow of the American College of Cardiology and holds board certifications from the American Society of Nuclear Cardiology and the National Board of Echocardiography.
Apple cider vinegar does not “treat” diabetes but may provide short-term blood sugar control. Children and teenagers may have different post-prandial goals compared to a nonpregnant adult, whereas someone older who deals with hypoglycemia may also have varying targets after eating. You should consult with your diabetes and healthcare team to discuss your preferred post-prandial blood sugars and what may be best for you. The foods and drinks you consume can make your glucose levels rise quickly or more gradually at time. People with diabetes must juggle those fluctuations along with many other issues, including how much insulin they may need for food and beverages. The good news is prediabetes can be reversed, and it doesn’t have to lead to a type 2 diabetes diagnosis, says the CDC.
Stay hydrated
Drinking water can help flush out excess sugar from your bloodstream. Aim to stay hydrated throughout the day to help manage blood sugar levels.
Some examples include deficiencies in the minerals chromium and magnesium (41). A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. Beyond that, a common cause for a rise in blood sugar is a missed insulin dose, but it’s not always a matter of forgetting an injection.
Choose the right foods
Eating a balanced diet that is low in refined carbohydrates and sugars can help prevent spikes in blood sugar levels. Opt for whole grains, lean proteins, and plenty of fruits and vegetables to help keep your blood sugar in check.
Manage stress
Stress can cause blood sugar levels to rise, so finding ways to relax and unwind can help regulate your levels. Try practicing mindfulness, deep breathing exercises, or yoga to help manage stress and lower blood sugar.
FAQs
- Q: Can certain medications help lower blood sugar after eating?
- A: Yes, some medications can help lower blood sugar levels after meals. Consult with your healthcare provider to see if medication is a suitable option for you.
