What you eat and when you eat determines how much sugar goes into your bloodstream and how quickly it gets there
Millions of people across the world have type-2 diabetes, which leads to many other ailments and diseases that can be detrimental to your overall health. According to experts, the key to diabetes management is awareness—and so, keeping blood sugar levels within the recommended range is important.
Doctors say there are many factors that make your blood sugar levels change—sometimes quickly. So, focus on five key changes that can successfully enhance your diabetes management journey.
Understanding the second-meal effect
According to experts, the second-meal effect is a concept first announced in 1982 by the developer of the low-glycemic index diet, Dr. David J. Jenkins. The second meal effect is described as the effect the first meal has on the blood sugar level after eating the second meal.
Foods that are packed with fibre-rich legumes like soybeans and lentils keep postprandial blood sugar levels increased to a minimum, as the viscous substances slow down digestion and absorption. And so, you must eat GI foods so that you do not feel hungry or gain weight easily.
Prioritize meal timing and planning
What you eat and when you eat determines how much sugar goes into your bloodstream and how quickly it gets there. If you consume more carbohydrates, like bread and potatoes, they will have the biggest and fastest impact.
If you eat the same amount of food at the same time daily, it will also help your blood sugar stay on an even keel. Doctors suggest that well-planned meals at regular times can help you eat right.
The Mayo Clinic suggests for most people with diabetes, mealtimes should space out through the day like this:
- Have breakfast within an hour and a half of waking up
- Eat a meal every 4 to 5 hours after that
- Have a snack between meals if you get hungry
- A snack before bedtime can also help you
Exercise
It is extremely important to prioritise exercise and workouts, which are an important part of managing diabetes. When you move and get active, your muscles use blood sugar or energy and your body can use insulin better.
These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities can improve your blood sugar level. Light activities include housework, gardening, and walking. Along with your doctors, you can formulate your exercise schedule, which can be aligned with your meal and medicine schedules.
Manage stress
It is extremely important to take care of your stress if you have diabetes. Doctors say the hormones your body makes in response to prolonged stress can lead to your blood sugar rising. It can also be harder to closely follow your usual routine to manage diabetes if you're under a lot of extra pressure.
So, experts recommend you make healthy changes in your life by learning relaxation techniques. Rank tasks in order of importance, set limits and stay away from things that cause stress. Ask your mental health provider to give you techniques that help lower your stress and blood sugar.
Get regular check-ups
It is important to regularly check your blood sugar levels and see your doctor at least twice a year. Diabetes raises your odds of heart disease, so you also need to manage your cholesterol, blood pressure, and A1c levels regularly.
Get a full eye exam every year. Visit a foot doctor to check for problems like foot ulcers and nerve damage.
Limit sugary drinks and beverages
Many times, drinks that you may take may have hidden sugars, which can instantly spike your blood sugar levels. These drinks are high in calories and low in nutrition and can also cause blood sugar to rise quickly.
So, it is best to limit these types of drinks if you have diabetes. The exception is if you have a low blood sugar level. Sugary drinks can be used to quickly raise blood sugar that is too low. These drinks include regular soda, juice, and sports drinks.
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