If you have diabetes, you probably know the difference your body feels after a meal. You may be familiar with the strange dizziness, extreme fatigue, and constant thirst that you feel shortly after eating. Sometimes you may get a headache. This is what we call a sudden increase in blood sugar, or glucose, levels after eating.
Why is this sudden rise in sugar dangerous?
This sudden spike in blood sugar levels can cause you to lose consciousness. That's only a short-term risk. However, long-term high blood sugar levels are much more dangerous. Because it greatly increases your risk of serious, long-term complications, such as heart disease, kidney disease, and nerve damage .
True, this condition can be controlled with the right medication and diet prescribed by your doctor. (If you are having trouble controlling your medication, talk to your doctor about it immediately .) But, that's not all we can do. Today, we are going to talk about some very simple, yet very effective habits that you can add to your lifestyle.
How to plan meals properly?
The best way to control post-meal sugar levels is to be mindful of what you eat and when you eat.
Start the day with a great breakfast!
A common mistake people make is skipping breakfast. If you skip breakfast and then eat later in the day or at night, your blood sugar levels will likely spike uncontrollably. But don't just eat something high in carbohydrates like bread or buns for breakfast. One study found that people who ate a high-protein breakfast had better control of their blood sugar levels throughout the day than those who ate a high-carbohydrate breakfast.
Simply put, protein is something that slows down the digestion of the food we eat. This slows down the release of sugar into the blood. So don't forget to add something like an egg, some chickpeas, or green beans to your breakfast.
Be especially careful about dinner.
Blood sugar levels are usually the hardest to control later in the day. That's why many experts recommend choosing a low-carb meal or snack for dinner. Avoid processed carbohydrates in particular. Fat and protein don't spike your blood sugar as quickly as carbohydrates. If you're having trouble figuring out how to balance your meals, ask your doctor for a referral to a dietitian who specializes in diabetes.
Keep a gap between meals.
If you have diabetes or prediabetes, it's not a good idea to skip meals. This is because your body needs time to use up the sugar from the previous meal and reduce its levels. So try to keep a gap of 4 to 5 hours between main meals . If you must have a snack, eat it 2 to 3 hours after the previous meal.
You can get a clearer idea about this from the table below.
| Fact | What to do and its importance |
|---|---|
| Breakfast | Be sure to eat plenty of protein (e.g. eggs, chickpeas, green beans). This slows down digestion and releases sugar into the bloodstream slowly. |
| Dinner | Carbohydrates should be reduced . Avoid processed carbs in particular. This is important for controlling blood sugar levels at the end of the day. |
| Meal Timing | 4-5 hours between main meals. Snacks after 2-3 hours. This gives the body time to reduce blood sugar levels again. |
Your lifestyle can make a big difference!
Like food and drink, your daily habits also have a big impact on your blood sugar levels.
- Take a short walk after dinner: Research has shown that a 15-minute walk after dinner can lower blood sugar levels. What's even better is that this little exercise can maintain those lowered levels for up to 3 hours. When you exercise, your body pumps more sugar into your muscles. This means that the sugar in your blood is being used.
- Good sleep is essential: If you don't get enough sleep for even one night, your body won't be able to use the hormone insulin properly, which can cause your blood sugar levels to spike unnecessarily.
- Consider your dental health: If you have gum disease (gingivitis), your blood sugar levels may be higher than those of someone with healthy gums. Think of it this way: when you have a gum infection, it's like a little battle going on inside your body. This can cause your body's immune system to become overactive, which can interfere with the way insulin works. So, see your dentist regularly and have your teeth checked.
- Drink plenty of water: When your body is dehydrated, meaning it doesn't have enough water, your blood glucose concentration increases. Therefore, it's very important to drink plenty of water throughout the day.
- Manage stress: When you are under a lot of stress, your body releases hormones like cortisol and adrenaline. These are called the "fight or flight" hormones. These hormones can make your body less sensitive to insulin and cause your blood sugar levels to rise. While you can't completely eliminate stress from your life, finding ways to relax can be good for your blood sugar levels and your overall health.
Take-Home Message
- Make sure to start your day with a protein-rich breakfast . This will help control blood sugar throughout the day.
- Keep a gap of 4-5 hours between main meals. This gives the body time to rebalance its sugar levels.
- Make it a habit to walk for 15 minutes after a meal, especially after dinner. This is very effective in lowering blood sugar levels.
- Getting enough sleep, managing stress, and taking care of dental health also directly affect sugar control.
- Above all, never miss any medication or instructions given by your doctor and follow them exactly.
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