How to Control Your Glucose Levels ( SOURCE;- medicine.com)
Upswing: Caffeine
There are many different
ways blood sugar (glucose levels in the blood) can be affected and cause
problems with sugar control in people with diabetes. Each person reacts
differently to various items that influence blood sugars. There are some
compounds individuals with diabetes may want to examine to see how they
influence their own blood sugar levels. For example, blood sugar levels can
rise after drinking coffee, black tea, and some energy drinks due to the
presence of caffeine. There are other compounds that may alter blood glucose
levels and methods people with diabetes can use to see what compounds and
actions influence their own blood sugar levels.
Upswing: Sugar-Free Foods
A number of
foods claim to be "sugar-free," but these foods raise blood sugar levels
because many of them contain carbohydrates in starches, fats, and even fiber.
Sugar alcohols such as sorbitol and xylitol add sweetness to foods but still
may have enough associated carbohydrates to raise blood sugar levels. Foods
with high levels of carbohydrates are likely to raise blood sugar levels very
high, and eventually may cause organ damage over time in people with diabetes.
Upswing: Chinese Food
Foods high in
fat can cause blood sugar to stay higher for longer periods of time. Pizza,
French fries, and most fried foods are high in carbohydrates and fat. It’s a
good idea to check your blood sugar about two hours after you eat such foods to
see how your blood sugar levels are affected.
Upswing: A Bad Cold
Dehydration can
elevate your blood sugar so it is wise to stay well hydrated. If you are sick,
diarrhea and vomiting for more than two hours, or illness longer than a few
days may alter your blood sugar. Moreover, blood sugar rises as your body tries
to fight any type of illness. Medications such as antibiotics and decongestants
may alter your blood sugar. Check your blood sugar levels during these
intermittent special situations so you can help determine how your body will
react to these illnesses and treatments.
Upswing: Job Stress
Stress may cause
your body to release hormones that can cause rises in your blood sugar.
Although this is more common in people with type 2 diabetes, practice
relaxation techniques with deep breathing and exercise, if possible, to reduce
stress.
Upswing: Bagels
Are bagels
better than bread? The answer is that bagels are better at increasing sugar
levels in the blood than bread because bagels are packed with carbohydrates and
calories. If you've just got to have a bagel, choose a mini bagel.
Alternatively, you may be able to find healthy alternatives by discussing your
diet preferences with a health care professional or dietician.
Upswing: Sports Drinks
Although the
main design for sports drinks is to help individuals replenish fluids quickly,
many of them contain large amounts of sugar. For moderate workouts of less than
an hour, plain water should do to replenish your fluids. For more intense
workouts, a sports drink may be appropriate, but people with diabetes should
check with their doctor to see which particular sports drinks would be best for
them to use.
Upswing: Dried Fruits
Although fruit
is a healthy choice for most individuals, people with diabetes should be aware
dried fruits contain a large amount of carbohydrates in a small serving size.
For example, two tablespoons of dried raisins, cranberries, or cherries have
the same amount of carbohydrates as a small piece of fresh fruit. Three dried
dates contain 15 g of carbohydrates so eating a handful or two of dried fruits
may cause high spikes in blood glucose levels in many individuals.
Upswing: Steroids and Water Pills
Steroids,
commonly used to treat rashes, arthritis, asthma, and other medical conditions,
can cause blood sugar levels to rise. Corticosteroids such as prednisone may
trigger the development of diabetes in otherwise healthy individuals. Diuretics
(water pills) may raise blood sugar levels, while antidepressants may either
raise or lower them. If you need to take these medications and have diabetes,
carefully monitor your blood glucose levels to see how these medications affect
you.
Upswing: Cold Medicines
Cold medicines
often contain the decongestants pseudoephedrine or phenylephrine; they also may
contain sugar and/or alcohol. These components may raise your blood sugar
levels. Antihistamines don’t cause a problem with blood sugar levels. If you
decide to purchase over-the-counter cold medicines, ask the pharmacist about
the possible effects it may have on your blood glucose levels.
Caution: Birth Control Pills
Estrogen in
birth control pills can affect the way a person with diabetes may respond to
insulin. The American Diabetes Association (ADA) advises women with diabetes to
use a birth control pill containing norgestimate and a synthetic estrogen. The
ADA also suggests birth control injections and implants are safe for women with
diabetes, but suggest they still have some effects on blood sugars levels. If
women elect to use these birth control methods, they should monitor their blood
sugar levels, especially for several weeks when these agents are first
administered. Women with diabetes should discuss their birth control options
with their doctor.
Lower: Household Chores
Normal
activities such as mowing the lawn or cleaning the house count as moderate
physical activity for a person with diabetes (and for other people, too!). This
type of activity may help lower the blood sugar in a person with diabetes.
People with diabetes should participate in mild to moderate physical activity
because the activity may lower blood glucose and increase overall fitness.
Lower: Yogurt
Probiotic foods
may help people with diabetes by improving digestion. Yogurt, for example, is
reported to contain "healthy" bacteria that may help protect against
gastrointestinal problems. The best yogurt choice is plain yogurt or
"light yogurt" with no added sugar or fruit.
Lower: Vegan Diet
People with
diabetes who switched to a vegan diet (no meat or animal products such as dairy
or egg consumed) or entirely plant–based diet, according to some researchers,
had a much better blood sugar control and required less insulin. Although the
mechanism is not entirely clear, whole grains, fiber, and beans may function by
slowing down carbohydrate digestion, thereby producing sugars at a lower rate.
People with diabetes should check with their doctor before they make any major
changes to their diet.
Promising: Cinnamon
Some studies
suggest sprinkling your food with cinnamon may lower blood sugar in individuals
with type II diabetes. Study investigators suggest cinnamon can add flavor
without adding salt, carbohydrates, or calories. Moreover, cinnamon may improve
the body’s ability to use insulin. People with diabetes should discuss use of
cinnamon with their health care professional before making any dietary changes.
Caution: Sleep
Regular testing
of your blood sugar is important to determine how it fluctuates during a
typical 24-hour period. Blood sugar can fall low during sleep for some people
with type I diabetes; these people may benefit from a small snack just before
bedtime. For other people, blood sugar can rise in the morning even before
eating breakfast – this is due in part to changes in hormones or a drop in
insulin levels. A good way to determine how your body utilizes glucose is to
use a continuous blood glucose monitor on occasion. It can help you determine
the blood glucose fluctuations that are normal for you.
Rollercoaster: Exercise
Most clinicians
agree that physical activity almost always can improve an individual’s health,
whether they have diabetes or have normal blood glucose levels. Unfortunately,
when people with diabetes do intense or endurance type exercises, their blood
sugars may spike up and then drop for as long as 24 hours. People with diabetes
should check their blood sugar before, during, and after exercises to be sure
their blood sugar levels don’t go too high or too low. Good blood glucose
monitoring, coupled with appropriate treatments, can avoid this blood glucose
roller coaster effect of highs and lows.
Rollercoaster: Alcohol
The same roller
coaster effect of high and low blood sugar that occurs with exercise can occur
when people with diabetes drink alcohol. At first, glucose levels may rise, but
then they can fall and remain low as long as 12 hours after drinking. The
roller coaster effect can be reduced if the person eats food when drinking
alcohol. Alcoholic drinks can also contain a lot of carbohydrates. The American
Diabetes Association (ADA) suggests a woman should drink only one alcoholic
beverage per day, and two per day for men. One alcoholic drink is equal to 5
ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor (whiskey or vodka).
Rollercoaster: Heat
Being overly
hot or sweating makes your blood sugar more difficult to control. Going in and
out of air conditioning can have a roller coaster-like effect on your blood
glucose levels. Staying in air-conditioned environments during the heat of the
day and drinking plenty of water to avoid dehydration is a good way to avoid
heat–related problems in controlling your blood sugar. In addition, people with
diabetes should know that their medications, the glucose meter, and test strips
could be affected by high heat such as the type of heat that can occur in a hot
car or on a windowsill in the sun. Keep these items at room temperature.
Rollercoaster: Female Hormones
Another roller
coaster effect of high and low blood sugar occurs due to hormone changes.
Female’s blood glucose levels fluctuate during the menstrual cycle and during
menopause. Frequent blood sugar level determinations can help people with
diabetes manage this roller coaster effect due to hormonal changes. Your
physician may provide hormone replacement therapy, but should discuss with you
the risks and benefits of this therapy and how it may interact with your blood
sugar levels.
Is Sugar Bad for You?
If you are a
chocoholic and/or have a huge sweet tooth and have diabetes, you do not have to
give these items up forever. The key is to understand that sugar compounds will
increase your blood sugar levels more quickly than other carbohydrates, but the
total amount of carbohydrate intake is most important. Consequently, if people
with diabetes can keep a serving size small, they can enjoy their favorite
foods as long as they take into account that the overall total carbohydrate
intake and calories do not exceed their usual dietary levels. This means a
small serving of sweets should be offset by eating other foods that contain no
"sweets."
What About the Glycemic Index?
The glycemic
index (GI) of foods is a rating of how individual foods raise blood sugar. The
daily carbohydrate total is one way to manage blood glucose levels.
Consequently, eating beans and whole grains that have a lower glycemic index
than white bread or pasta can help keep blood sugars lower. So, if you want a
small amount of high glycemic index foods (a small piece of pie, for example),
it would be better to have the rest of the daily carbohydrate total made from
low glycemic index foods. The ADA has glycemic index ratings and offers diet
suggestions for people with diabetes.
Reviewed by Avrom Simon, MD on Wednesday, May 11, 2016
Blood Sugar Swings: Tips
for Managing Diabetes & Glucose Levels
This tool does not
provide medical advice.
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