If you have been diagnosed with type 2 diabetes, likely, your doctor has already told you that you need to learn how to maintain your blood sugar levels. There are several important reasons why it is crucial to control your blood sugar levels. First, keeping your blood sugar levels in check will help you to feel better on a day-to-day basis.
Additionally, keeping your blood sugar levels in check will help stave off complications from the disease in the future. These complications can include kidney disease, nerve damage, eye damage, stroke, high blood pressure, skin disorders, and more.
A diet rich in carbohydrates can lead to high blood sugar levels. Unfortunately, many hidden contributors can cause a spike in blood sugar. Here are 8 foods and lifestyle habits that may be to blame.
1. Artificial Sweeteners
If you have type 2 diabetes, you know that regular soda is a no-no. But did you know that diet soda and other drinks with artificial sweeteners can raise your blood sugar levels? That’s right – research has shown that consuming these sweeteners can cause glucose intolerance and make your blood sugar spike. So next time you’re reaching for a diet soda, think again – it might not be as harmless as you thought.
The verdict is still out on artificial sweeteners and whether or not they are safe for human consumption. Some research suggests that they could increase the risk of developing type 2 diabetes. Since there has not been a lot of definitive research conducted on these artificial sweeteners and the effect that they have on the body, it is probably a good idea to err on the side of caution and avoid them as much as possible.
The ADA recommends avoiding sweeteners of any kind, especially if you have been diagnosed with diabetes.
2. Fatty Foods
When people think about diabetes, they often think about carbohydrates and sugar as foods they need to avoid. However, carbs are not the only foods that people with type 2 diabetes should watch closely. Though high-fat foods may not have an immediate impact on blood sugar levels, over time they can cause insulin resistance in the body.
Since fatty foods take longer to digest, they can also affect the timing of spikes in blood sugar levels. Although it might be okay to eat high-fat meals in moderation, people who have been diagnosed with diabetes need to be aware that eating large amounts of fat can make it more difficult to control their blood sugar levels. Paying attention to what you eat and how it affects you is important to maintain control of your blood sugar levels.
3. Skipping Breakfast
Skipping breakfast can have a big impact on blood sugar levels, even if the food you eat doesn’t necessarily spike blood sugar levels. Many people have heard someone say that breakfast is the most important meal of the day. This could be especially true for those who suffer from diabetes.
The Tel Aviv University researchers found that blood sugar spikes occurred throughout the day when breakfast was skipped. Eating breakfast is not enough to control blood sugar levels by itself. It is what you eat for your morning meal that counts the most. Breakfast should consist of nutrient-rich foods that are low in carbohydrates.
Eggs are a great way to start your day off right – they’re packed with protein and full of healthy nutrients. For a filling and nutritious breakfast, try scrambling some eggs with tomatoes, mushrooms, and spinach. You’ll get all the benefits of a healthy breakfast without all the carbs!
4. Overeating in the Evening
The body is more efficient at processing and tolerating glucose in the morning than in the evening. This is because the natural body clock influences the levels of blood sugar. Our biological clocks have a big impact on how our bodies process all foods, including sugars.
The timing of your meals is just as important as what you’re eating if you have diabetes. One study showed that consuming meals late in the evening caused participants to see an average of a 17 percent hike in blood sugar levels in the morning.
One important thing to remember is that blood sugar levels often surge in the early morning, typically between four and five am. Eating dinner earlier in the evening could help people with diabetes avoid this surge.
Did you know that your menstrual cycle can also affect your blood sugar levels? Most women will tell you that their mood and eating habits are different during their menstrual cycle, but what most women don’t realize is that menstruation can also affect blood sugar levels.
The changes in hormone levels that happen before and during a woman’s menstrual cycle can cause her to become temporarily insulin resistant. This can lead to fluctuations in her blood sugar levels. Many women report higher blood sugar levels before their periods, but it is also possible to experience a drop in blood sugar levels.
During menopause, some women may find that their blood sugar levels become quite unpredictable. If you notice changes in your blood sugar levels during your period, discuss it with your doctor to adjust your treatment as necessary during these times.
6. White Rice
If you have been diagnosed with type 2 diabetes, you should limit your intake of white rice. Although many people believe that rice is a healthy food, white rice is not particularly good for people with diabetes. The rice that you should be eating is whole grain brown rice or wild rice. Research has shown that people who eat several servings of white rice each week are more likely to develop type 2 diabetes.
If you’re looking to reduce your risk of developing type 2 diabetes, simply replacing white rice with brown rice can be a big help. The main reason for this is that white rice contains very little fiber, while brown rice contains a much larger amount of fiber.
This is important because fiber helps to keep blood sugar levels stable. So if you’ve been diagnosed with type 2 diabetes, avoid eating white rice and make the switch to brown rice instead. Just be sure to eat it in moderate amounts.
7. White Bread
Although white bread is a staple food for many people, it can increase a person’s chances of developing type two diabetes. The reason for this is that the body digests products that are made using refined flours quite quickly. When the body digests something quickly it can cause the levels of blood sugar to rise.
Whole grains have been shown to reduce the risk of both type 2 diabetes and heart disease, while refined grains like those used in white bread can increase the risk of these conditions. So if you’re looking to lower your chances of developing either of these diseases, it’s best to avoid white bread and stick to whole grains instead.
Eating white bread can dramatically increase a person’s chances of developing type two diabetes. The body digests products made with refined flour quickly, causing blood sugar levels to rise. Whole grains have been shown to reduce the risk of both type 2 diabetes and heart disease, while refined grains like those used in white bread can increase the risk of these conditions. So if you’re looking to lower your chances of developing either of these diseases, it’s best to avoid white bread and other refined grains.
8. Fast Food
People eat fast food for many reasons. It’s quick and convenient when you’re in a hurry, and it can make life easier by not having to cook a meal. However, the problem with eating a lot of fast food is that it’s high in calories, fat, and salt.
These things can all increase your risk of developing type 2 diabetes. Eating a lot of fast food also reduces your chances of being able to lose weight and can send your blood sugar through the roof. The salt found in most fast food can also increase blood pressure, which can be especially dangerous for those suffering from diabetes. A person with diabetes is up to four times more likely to die from heart disease.