What To Eat and Not Eat When Dealing With Blood Sugar

Dealing with health issues like diabetes, involves many considerations, such as learning the dos and don’ts, tracking medications, and even being extra careful with the food you should consume and avoid. In the Philippines, around four million adults are diagnosed with diabetes, along with common comorbidities and complications associated with type 2 diabetes. This statistic highlights the widespread impact of diabetes on Filipinos, emphasizing the importance of managing blood sugar levels effectively to maintain health and prevent further complications.

Managing blood sugar levels is essential for maintaining overall health, especially for those dealing with diabetes or prediabetes. When you understand which foods help stabilize blood sugar and which foods to avoid, it becomes easier to make better choices for long-term wellness. This article will guide you through food choices for keeping blood sugar levels stable, helping you enjoy a balanced diet!

The Importance of Stable Blood Sugar Levels

After meals, a spike in blood sugar is normal, but keeping those levels within a healthy range is essential to prevent complications over time. Stable blood sugar can boost your energy, improve mood, and reduce the risk of complications related to diabetes, such as nerve and kidney damage. Generally, your normal blood sugar after eating should be around 140 to 180 mg/dL, though factors like the type of food consumed can influence these levels.

All in all, stabilizing or managing blood sugar levels poses benefits to your overall health, even for those who are not diagnosed with diabetes. Below are the benefits of constantly looking out for your blood sugar levels:

Short-term benefits:

• Sustained, stable energy

• Improve mood and manage mood swings

• Fewer cravings

• Better skin health

Long-term benefits:

• Reverse insulin resistance

• Increased healthspan

• Improve hormone health

• Manage weight effectively

Pagkain Para sa Diabetes: Foods to Eat for Better Blood Sugar Control

One of the easiest and most low-maintenance things you can do to look after our sugar level is to pay attention to diet. Here are some foods that can help maintain normal blood sugar after eating, naturally keeping levels in check:

1. Focus on High-fiber Foods

The main role of fiber in our digestive system is to slow down digestion and the absorption of sugar, helping keep blood sugar levels steady. Apart from helping manage blood sugar, fiber is also great for weight management. Foods high in fiber include:

• Vegetables: Leafy greens, broccoli, carrots, and bell peppers are low in calories and high in fiber.

• Whole grains: Opt for whole grains like oats, whole wheat pasta and bread, barley, quinoa, and brown rice.

• Fruits: Apples, pears, and berries are good sources of fiber. Enjoy these in moderation due to natural sugars, but their fiber content helps mitigate spikes.

2. Opt for Lean Proteins

For individuals with diabetes, adequate protein intake can support blood sugar stability, increase fullness, and help maintain lean body mass. The recommended protein range is typically 20% to 35% of total energy intake, though needs vary based on factors like body weight, age, and kidney health.

• Lean meats: Foods like chicken breast and fish provide high-quality protein without adding too much fat.

• Eggs: A fantastic protein source, eggs have minimal impact on blood sugar. Enjoy them boiled, poached, or scrambled with minimal oil.

• Tofu: A great plant-based option, tofus or tokwa are packed with protein and can be added to various dishes.

3. Healthy Fats are your friend too

Fats slow down digestion, which can prevent sharp blood sugar spikes. Look for healthy fats, like monounsaturated and polyunsaturated fats, which offer heart-healthy benefits as well.

• Avocado: This fruit is loaded with fiber and healthy monounsaturated fats, making it a great option.

• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are low-carb, high-fat snacks with fiber.

• Olive oil: Use olive oil as a dressing or drizzle on vegetables and salads.

4. Foods Low in Sugar

It is crucial to cut or at least control our blood sugar intake, especially if we are managing our blood sugar levels. Foods low in sugar are digested more slowly, leading to gradual blood sugar changes:

• Non-starchy vegetables: Broccoli, spinach, and cauliflower are excellent low-carb, low-GI foods that help fill you up without impacting blood sugar.

• Berries: Berries like strawberries, blueberries, and raspberries are lower in sugar than other fruits and rich in antioxidants.

• Sweet potatoes: Lower on the glycemic index than white potatoes, sweet potatoes have fiber that helps control blood sugar.

Pagkaing Dapat Iwasan: Foods to Avoid for Better Blood Sugar Control

On the other hand, certain foods can spike blood sugar quickly. Save yourself from blood sugar spikes by learning these trigger foods:

1. Avoid Sugary Foods and Beverages

Foods like snacks and drinks are high in sugar and have a high glycemic index, which is used to measure how quickly a food causes blood sugar levels to rise after eating. This causes blood sugar to spike quickly. In addition, eating sugary foods frequently can contribute to weight gain over time.

• Sugary drinks: Sodas, sweetened iced teas, and energy drinks are only some of the beverages that contain large amounts of added sugars.

• Desserts: Cookies, cakes, and candies made with refined sugars can cause immediate blood sugar spikes.

• Sugary breakfast cereals: Many breakfast cereals are loaded with sugar and processed ingredients. Opt for sugar-free options if possible.

2. Stay Away from Refined Carbohydrates

Processed and refined grains lose fiber, meaning they are digested quickly and can spike blood sugar. A study claims that refined carbohydrates lead to quick increases in blood sugar and insulin, and only make you feel full for a short time. This tends to be followed by a decrease in blood sugar, making you feel hungry and crave more.

• White bread and pastries: These processed foods are digested quickly, which can lead to blood sugar peaks.

• White rice and pasta: Opt for whole-grain varieties instead to get more fiber.

• Potato chips and crackers: Made with refined flour and often fried, these snacks are a no-go when managing blood sugar levels.

3. Processed Meats and High-Fat Animal Products

Generally, processed meats contain harmful chemicals that cannot be found in fresh meats. Saturated and trans fats may contribute to insulin resistance, making blood sugar control more challenging.

• Bacon and sausages: These meats are high in saturated fats, which can negatively affect blood sugar over time.

• Fast food: Burgers, fried foods, and processed cheese are typically high in unhealthy fats and carbs, making them unsuitable for those looking to maintain normal blood sugar levels.

How to Lower Blood Sugar Naturally

In addition to choosing the right foods, there are other strategies to help lower blood sugar, which can be done naturally:

1. Staying hydrated

Drinking water is a no-brainer! Staying hydrated offers many benefits in one’s health, including helping kidneys flush out excess sugar. Additionally, water does not contain any carbohydrate, calories, and glucose, which makes it an ideal drink for those who are managing their blood sugar.

2. Exercising regularly

Physical activity increases insulin sensitivity, helping to lower blood sugar levels. Apart from this, the benefits of regular physical activities includes weight loss management, better sleep quality, and help with managing cholesterol levels.

3. Managing stress

High-stress levels can raise blood sugar and affect your ability to manage your blood sugar levels. Your lifestyle can be disrupted if you experience too much stress as well. You can manage stress by trying out techniques like deep breathing, meditation, or yoga.

When managing blood sugar, understanding which foods help or harm is key to better health and well-being. Always remember to choose a balanced diet rich in high-fiber foods, lean proteins, and healthy fats. Sugar free foods can also help manage blood sugar but make sure to always check labels before consuming them.

Avoid refined carbohydrates, processed food, and sugary treats to keep your blood sugar steady and support overall health. It’s also important to note that it’s okay to give in to your sweet cravings once in a while, but remember that moderation is key to keeping blood sugar steady. So, make sure to track your sugar intake!

Remember, taking control of your blood sugar through diet and lifestyle choices can make a lasting positive impact on your health. Stay healthy, Kapitbahay, and remember that the right food choices can make a big difference in maintaining your energy every day. — (MyPharma)

References:

1. https://www.pna.gov.ph/articles/1139440
2. https://www.knowdiabetes.org.uk/blog/those-bothersome-blood-sugar-spikes-after-meals/
3. https://www.healthline.com/health/diabetes/normal-glucose-level-after-eating
4. https://www.veri.co/learn/7-benefits-of-stable-blood-sugar
5. https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
6. https://www.eatingwell.com/article/8001055/best-proteins-to-eat-for-diabetes-according-to-a-dietitian/
7. https://diabetes.org/food-nutrition/reading-food-labels/fats
8. https://www.mcehospital.com/health-library/322
9. https://health.clevelandclinic.org/glycemic-index
10. https://www.healthline.com/nutrition/why-refined-carbs-are-bad
11. https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/10-foods-to-avoid-if-you-have-diabetes/
12. https://www.gradyhealth.org/blog/8-ways-to-lower-your-blood-sugar/