These Small Things Can Affect Your Blood Sugar – Pay Attention!

 

In the minds of many people, diabetes is closely linked to a love of eating fruits and sweets, and a lack of exercise. However, did you know that diabetes could be related to these seemingly small things, which many people overlook?

Small Things That Affect Diabetes

Staying Up Late and Sleeping In Increases Diabetes Risk

Studies have shown that people who stay up late and sleep in tend to have a higher risk of developing metabolic syndrome, which includes factors like increased body mass index and larger waistlines. Compared to early sleepers, late sleepers have a 50% higher risk of developing type 2 diabetes.

Why are late sleepers more likely to develop diabetes? Long-term late nights or irregular sleep can disrupt the body’s circadian rhythm, leading to hormonal imbalances that affect insulin sensitivity, increasing the risk of uncontrolled blood sugar and blood pressure.

In addition, late sleepers often have other unhealthy habits, such as eating late-night snacks and lacking physical activity, which further increase the risk of developing the disease.

Eating Whole Grains Incorrectly Can Raise Blood Sugar

Want to control your blood sugar or lose weight by eating whole grains? Be careful — you may be turning "whole grains" into "refined grains"! Eating whole grains the wrong way can actually worsen blood sugar levels.

Whole grain foods that are likely to raise blood sugar include:

• Whole grain porridge
• Sticky whole grains
• Eight-treasure porridge and eight-treasure rice
• Whole wheat bread and whole grain biscuits
• Fried foods and puffed snacks

"Sugar-Free Foods" Can Still Raise Blood Sugar

While "sugar-free foods" do not contain added sucrose, many of them contain high amounts of starch, which can gradually break down into glucose in the body. If people with diabetes consume too many of these foods, their blood sugar will still rise. “Sugar-free foods” can be consumed in moderation, but it’s important not to overeat them.

These Four Food Combinations Can Rapidly Raise Blood Sugar

You may eat whole grains, vegetables, and soy products, yet your blood sugar still won’t come down. The reason could be that your food combinations are wrong! Here are some combinations that can cause blood sugar to rise quickly:

• Potato Strips with Rice: Potatoes are high in starch, and when combined with rice, you’re essentially consuming two servings of starchy foods, which can cause blood sugar levels to spike after meals. Additionally, foods like lotus root, yam, sweet potatoes, and taro are also high in starch. When combined with rice or steamed buns, they can easily lead to blood sugar imbalances.
• Steamed Bun with Congee: Steamed buns have a high glycemic index, and congee is also considered a starchy food. Together, they can cause a rapid rise in blood sugar, comparable to drinking sugary water. Moreover, the longer congee is boiled, the higher the level of starch gelatinization, making it easier to digest and increasing the speed of blood sugar rise. This is especially problematic in the morning when blood sugar-raising hormones are at their peak.
• Soy Milk with Fried Dough Sticks: Soy milk has a low glycemic index, is low in cholesterol, and has a low fat content. It provides nutrients without significant health risks. However, when paired with fried dough sticks, the blood sugar increase is rapid. Moreover, the high-temperature frying process creates harmful substances, including trans fatty acids, which can negatively affect cardiovascular health.
• Instant Noodles with Sausage: Both instant noodles and sausages are high in sodium and salt. Eating them together results in excessive salt intake, which can negatively impact blood pressure and indirectly affect blood sugar. Furthermore, instant noodles are often deep-fried at low temperatures, which speeds up starch gelatinization and leads to a rapid rise in blood sugar, making it harder to control blood sugar after meals.

Psychological Factors Can Also Affect Blood Sugar

In addition to diet, exercise, and medication, psychological factors can also influence blood sugar control. When diabetes is newly diagnosed or blood sugar levels are poorly controlled, many patients experience anger or emotional distress, which can increase blood sugar-raising hormones, decrease insulin function, and lead to hyperglycemia.

 

Tips to Help Stabilize Your Blood Sugar

Adjust Your Meal Timing

Research has found that the timing of meals can significantly impact your health. Eating breakfast before 8:00 AM may significantly reduce the risk of developing type 2 diabetes. Similarly, having your last meal before 7:00 PM can also help lower the risk. It is important to note that skipping breakfast can affect blood sugar and lipid control, as well as insulin levels.

Recommended Meal Times:

• Breakfast: 7:00-8:00 AM – A balanced breakfast should include carbohydrates, protein, lecithin, vitamins, and minerals.
• Lunch: 11:00 AM-1:30 PM – This timing allows for proper digestion and nutrient absorption. The main starch sources should include rice or noodles, with a variety of vegetables (2-3 types), 1-2 types of animal-based proteins (such as fish, shrimp, chicken, or lean pork), 1 type of soy product, and 1 fruit.
• Dinner: 6:00-7:00 PM – Adjust food intake and types based on your breakfast and lunch to ensure balanced nutrition for the day. The cooking methods should be light, such as steaming, boiling, or tossing, and avoid beer and late-night snacks like barbecue.

Adjust the Order of Eating

Eating in the right order can help control blood sugar more effectively. For people with diabetes, consider eating in this sequence:

• Start with soup (e.g., vegetable soup).
• Then, eat cold or stir-fried vegetables.
• Next, eat meat or fish.
• Finish with starchy foods, ideally a mix of refined and whole grains.

Control Portion Sizes

Use your fist as a reference for portion size. The recommended portions for a balanced meal are:

• 2/3 of your fist-sized portion for starch (main carbs).
• 2 fist-sized portions for vegetables.
• 1/3 of your fist-sized portion for protein (meat).

In total, aim for 3 fist-sized portions of food.

Regular Exercise

Exercise is one of the most effective treatments for diabetes. Studies show that exercising in the afternoon or evening is particularly beneficial for improving insulin resistance.

Exercise Guidelines for Diabetes:

• Best time: 1 hour after lunch or before 9 PM in the evening.
• People with hypertension or heart disease should avoid morning exercise.
• For diabetes patients: Aim for 30 minutes of exercise, at least 5 days a week.

Exercise Methods: Aerobic exercises, such as running, square dancing, and swimming, are particularly recommended.

Exercise Frequency: Aim for at least 5 days a week, for a total of around 150 minutes per week.

 

FAQs About Blood Sugar

Can Cheese Help Lower Blood Sugar​?

Cheese can potentially help lower blood sugar by providing a good source of protein, which plays a key role in balancing blood sugar levels. When consumed alongside carbohydrates, the protein in cheese slows down the digestion and absorption of sugars, preventing rapid spikes in blood glucose. This combined effect helps to regulate blood sugar levels more effectively. Additionally, the protein in cheese helps promote satiety, which can reduce hunger and cravings for unhealthy, high-sugar foods, further supporting better blood sugar management.

Can Coffee Raise Blood Sugar​?

Caffeine itself doesn't appear to have a significant or direct impact on blood sugar levels for most people. While some studies suggest that caffeine may cause a slight increase in insulin resistance, which could theoretically affect blood sugar regulation, the effect is usually minimal in healthy individuals. In general, drinking coffee in moderation does not noticeably raise blood sugar levels. However, it's important to note that adding sugar, syrups, or cream to coffee can lead to an increase in blood sugar, especially for those with diabetes or insulin sensitivity.

Can High Blood Sugar Cause High Blood Pressure​?

Yes, chronic high blood sugar can contribute to high blood pressure. When blood sugar levels remain elevated over time, the body responds by producing higher levels of insulin, a hormone that helps regulate blood sugar. Persistent high insulin levels can have several effects that raise blood pressure. Insulin can promote sodium retention by the kidneys, which leads to fluid retention and an increase in blood volume, both of which can elevate blood pressure. Additionally, insulin can stimulate the sympathetic nervous system, increasing heart rate and constricting blood vessels, which also contributes to higher blood pressure. Over time, these combined effects can lead to the development of hypertension.

Can I Drink Water for Fasting Blood Sugar Test?

Yes, you can drink water during a fasting blood sugar test. In fact, it is often encouraged to stay hydrated by drinking water before the test, as dehydration can affect the accuracy of the results. However, it is important to avoid any drinks that contain calories, sugar, or caffeine, such as coffee, tea, or juice, as they can interfere with the test. Simply drinking plain water will not impact your blood sugar levels and ensures that the test results are accurate.

Can Protein Raise Low Blood Sugar​?

Protein itself has a minimal direct effect on blood glucose levels when insulin is adequately present in the body. Under normal conditions, insulin helps regulate blood sugar by promoting glucose uptake into cells and inhibiting excess glucose production. However, in cases of insulin deficiency (such as in diabetes), the body compensates by increasing gluconeogenesis, a process where proteins are converted into glucose by the liver. This results in higher blood glucose levels, even though protein consumption itself does not significantly raise blood sugar.