This Is the #1 Worst Habit for Blood Sugar, According to an Endocrinologist
An endocrinologist explains exactly what you should avoid.
If you have issues managing your blood sugar, it can impact so many aspects of your health. Whether you have insulin resistance, are pre-diabetic, or dealing with a Type 1 or Type 2 diabetes diagnosis, maintaining healthy blood sugar levels is crucial.
But understanding blood sugar can be tricky because it’s a complicated system.
How Blood Sugar Levels Work
“Our body uses glucose (or blood sugar) for energy. Glucose is taken up from the bloodstream and enters the cells of the body and is used to make energy,” explains Dr. Mary Vouyiouklis Kellis, MD, an endocrinologist at Cleveland Clinic. “Glucose is stored in skeletal muscle and liver cells in the form of glycogen that can be transported to different tissues in the body via the bloodstream. Insulin is a hormone secreted by the pancreas, which helps to bring glucose from the bloodstream and into the cells of the body.”
Got that? Your blood sugar levels rise and fall throughout the day depending on many factors.
Dr. Vouyiouklis Kellis notes that blood sugar can rise after eating (especially meals after eating meals that are rich in carbohydrates), and can also rise due to stress and sometimes with exercise. A high blood glucose level is known as hyperglycemia.
Related: How To Lower Blood Sugar Levels Naturally
On the flip side, low blood glucose is known as hypoglycemia. This is usually when your blood glucose drops below 70 mg/dL.
“When your blood glucose falls, symptoms can include feeling shaky, sweaty, nervous, rapid heartbeat, confusion, nausea, hunger and blurred vision,” says Dr. Vouyiouklis Kellis. “Prolonged, untreated low blood glucose can even increase the risk for seizure.”
When the blood glucose drops, Dr. Vouyiouklis Kellis explains that your pancreas releases the hormone glucagon, which converts glycogen (stored glucose) into glucose which is released into the bloodstream. When your blood glucose is high, your pancreas secretes the hormone insulin, which helps to get the glucose into the bloodstream to be taken up by the cells in the body.
However, when the blood glucose remains high despite the pancreas releasing insulin, this can result in diabetes.
“In Type 2 diabetes, there is insulin resistance where the body is unable to effectively respond to the increased insulin levels and as a result, the blood glucose stays high,” says Dr. Vouyiouklis Kellis. “In Type 1 diabetes, the pancreas no longer makes enough insulin and as a result, the blood glucose remains high in the bloodstream.”
The #1 Worst Habit for Blood Sugar
The goal is to keep your blood sugar stable, so the #1 worst habit for blood sugar is eating refined sugars.
“This may lead to weight gain,” explains Dr. Vouyiouklis Kellis. “Weight gain can lead to increased risk of insulin resistance, elevated blood pressure, abnormal cholesterol as well as obesity. These can in turn increase the risk of developing type 2 diabetes.”
Related: Honey Might Lower Blood Sugar, According to New Study
But eating refined sugars can also cause spikes in blood glucose levels, which can cause a stress response in the body, furthering a snowball of side effects from poor sleep, anxiety and more.
To avoid this, Dr. Vouyiouklis Kellis suggests that you should avoid desserts, white bread, white flour, white rice, sugary beverages, coffees with syrups or sugar, and high fructose corn syrup.
“Look for hidden sugars by looking at food labels,” adds Dr. Vouyiouklis Kellis.
Related: 6 Best Free Apps for Managing Diabetes and Blood Sugar
She adds that it’s also important to eat a balanced diet, which includes: pairing protein and healthy fat with complex carbohydrates, increasing fiber intake, eating whole grains (and avoiding refined grains), limiting alcohol intake and staying hydrated.
Besides diet, implementing regular exercise and stress management techniques is also important for blood sugar management.
“Both resistance training and cardio are helpful with blood glucose in those with insulin resistance and who have type 2 diabetes,” says Dr. Vouyiouklis Kellis. “Try meditation to help combat stress, as high-stress states can increase blood glucose.”
Next up: What Are Normal Blood Sugar Levels?
Source
Mary Vouyiouklis Kellis, MD, an endocrinologist at Cleveland Clinic.
