Table of Contents
1 What is blood sugar?
Blood sugar, also known as blood glucose, is produced by the digestion of carbohydrates. Blood sugar is produced by your body as a result of the digestion of food, which results in the formation of sugar in your bloodstream. That’s why we need to know How blood sugar works.
Glucose in the blood is converted to energy. All of the sugar that your body doesn’t use to fuel itself immediately is stored in your cells for later use.
A high level of sugar in the bloodstream can be harmful. Type 2 diabetes is a condition characterized by elevated levels of blood glucose that are higher than what is considered normal for one’s age and gender.
Diabetes that is not properly managed can cause problems with your heart, kidneys, eyes, and blood vessels.
The more you understand how food affects blood sugar levels, the better equipped you will be to protect yourself against diabetes. If you already have diabetes, it’s critical to understand how food affects your blood sugar levels.
2 What happens when you eat?
Everything you eat is broken down by your body, which then absorbs the food through its various organs. These components are as follows:
- carbohydrates
- proteins
- fats
- vitamins and other nutrients
Vitamins and other nutrients are essential.
The carbohydrates you consume are converted into glucose in your bloodstream. The greater the number of carbohydrates you consume, the greater the amount of sugar you’ll have released as a result of digestion and absorption of your food.
Liquid carbohydrates, when consumed by themselves, are absorbed more quickly than carbohydrate sources found in solid food. As a result, drinking a soda will cause your blood sugar levels to rise more quickly than eating a slice of pizza.
Fiber is a carbohydrate component that does not break down into sugar when digested. This is due to the fact that it cannot be digested. Fiber, on the other hand, is essential for good health.
Neither protein nor fat nor water nor vitamins nor minerals contain carbohydrate molecules. Carbohydrates are the nutrients that have the greatest impact on insulin levels.
Carbohydrate intake is the most important part of your diet to consider if you have diabetes because it is the most important factor in controlling your blood sugar levels.
3 High-carbohydrate foods
These are the foods that cause the greatest spike in your blood sugar levels: those that are high in refined carbohydrates and sugar. These foods are among them:
- Products made from white grains, such as pasta and rice
- cookies
- cereals that have been cold processed (white bread)
- beverages with added sugar
It is not necessary to avoid these foods if your carbohydrate intake is being closely monitored. You’ll need to watch your portion sizes and try to substitute whole grains whenever possible, rather than refined grains. The greater the amount of food you consume, the greater the amount of sugar you will absorb.
Eating a variety of meals is beneficial. Carbohydrate digestion is slowed by the presence of protein, fat, and fiber in the diet. This will assist in reducing the spikes in blood sugar that occur after meals.
It is also important to consider how frequently you eat throughout the day. Attempt to maintain consistent blood sugar levels by eating every 3 to 5 hours, if possible. Three nutritious meals and a couple of healthy snacks per day should be sufficient to keep your blood sugar levels stable.
You may be prescribed a specific amount of carbohydrates for meals and snacks if you have diabetes, which your doctor will prescribe for you. You may also choose to work with a dietitian who is familiar with diabetes and who can assist you in meal planning.
Your overall health, age, and level of physical activity all play a role in determining your dietary needs.
4 Exercise and blood sugar
Because blood sugar is used for energy during exercise, it can have a significant impact on your blood sugar levels. When you exercise your muscles, your cells take up sugar from the blood to use as an energy source.
Physical activity, depending on the intensity and duration of the activity, can help lower your blood sugar levels for several hours after you stop moving around.
If you engage in regular physical activity, it is possible that the cells in your body will become more sensitive to insulin. Blood sugar levels will be kept within normal ranges as a result of this.
5 Insulin and blood sugar
Insulin is a hormone that is critical in the regulation of blood sugar levels in the body. Insulin is produced by the pancreas. When you have diabetes, it can help you maintain control over your blood sugar levels by assisting the cells that absorb sugar from the bloodstream.
Type 1 diabetes is characterized by the absence of insulin production by the body. This means that you must inject insulin on a daily basis.
If diet and exercise aren’t enough to keep blood sugar levels within target ranges, people with type 2 diabetes may be prescribed medications to help them stay within those limits.
It is possible that you have type 2 diabetes because your body produces insulin but does not use it correctly or produces insufficient amounts. Because your cells do not respond to insulin, more sugar is allowed to circulate in the bloodstream.
Exercise can improve the cells’ ability to respond to insulin and make them more sensitive to it. A healthy diet can also help you avoid dangerous spikes in your blood sugar levels. Because high blood sugar levels impair pancreatic function, doing so can help to keep your pancreas in good working condition.
6 Knowing blood sugar levels
If you have diabetes, the frequency with which you test your blood glucose level is determined by your treatment plan; therefore, follow your doctor’s recommendations for the most appropriate testing times for you.
In the morning, before and after meals, before and after exercise, before bedtime, and if you are feeling sick are all good times to check your blood sugar levels. Some people may not require checking their blood sugar levels on a daily basis.
What you eat and how much physical activity you get have an impact on your blood sugar. However, there is no way to know what effect they are having on you unless you test your blood glucose levels.
Blood glucose meters are used to test blood sugar levels in order to determine whether or not they are within the target range for diabetes. Your doctor will also work with you to develop a range that is unique to you.
7 Watch what you eat
Carbohydrates are the component of food that has the greatest impact on blood sugar levels. It is not the only component that contributes to caloric intake. Proteins and fats are also found in foods, and both of these nutrients provide calories.
If you consume more calories in a day than you expend, the excess calories will be converted to fat and stored in your body’s fat stores.
The greater the amount of weight you gain, the less sensitive your body becomes to the hormone insulin. Consequently, your blood glucose levels may rise.
As a general rule, you should avoid or limit your consumption of sweetened beverages and foods that are highly processed, high in carbohydrates and unhealthy fat, and low in beneficial nutrients.
Even though a brownie contains the same amount of carbohydrates as a banana, the fruit contains additional nutrients like fiber, potassium, and vitamins that your body requires. Brownies, on the other hand, do not have these advantages.
If you have diabetes or have been told that you have high blood sugar levels, talk to your doctor or a dietitian about what you can do to eat more intelligently and more healthfully.
