Diabetes is quite common than most people care to admit and that has made it important for almost everyone to watch their blood sugar closely. If you’re trying to lower blood sugar and stay healthy, make sure you aren’t committing these eating mistakes.
You Don’t Eat Balanced Meals
Eating too much of one thing (like carbs) and not enough of another (like veggies and lean proteins) could cause blood sugar levels to spike. Balanced meals help with satiety and provide you with all the nutrients you need.
Pairing a lean protein like a boneless, skinless chicken breast with high carbohydrate food like brown rice may slow digestion, and help you feel full longer while having a minimal impact on blood glucose levels after the meal.
You Forget To Eat
If you let yourself get too busy and then realize it’s been hours since your last meal, you might be putting yourself in danger. Waiting too long between meals can also result in hypoglycemia for individuals with diabetes, especially if they’re taking particular diabetes medications.
Left untreated, hypoglycemia can get worse and cause confusion, clumsiness, or fainting. Severe hypoglycemia can lead to seizures, coma, and even death. Consistency with meal intake can also help with other habits that should be consistent like monitoring blood glucose regularly (for those who monitor before they eat) and taking medications as prescribed. If you have diabetes, make sure you have some candies, juice boxes, or milk on hand to raise your blood glucose levels up quickly if they’ve dipped too low.
You Skip Breakfast
You probably would have heard that breakfast is the most important meal of the day, but this may be particularly true for people with diabetes. Waiting too long to eat in the morning might result in hypoglycemia or low blood glucose.
Even if you’re not a typical ‘breakfast eater,’ it is best you incorporate small snacks like a Greek yogurt with some berries or a hard-boiled egg and slice of whole grain toast into your morning routine. Just make sure you have something healthy in your body in the morning so you don’t crash.
Having Wrong Fats In Your Diet
Research suggests that excessive fat intake (more than 30 percent of total calories) may worsen insulin resistance. As such, it is best you stay away from meals that tend to contain high amounts of saturated fat, like those from fast food restaurants.
Some research has found a modest benefit in monounsaturated fatty acids (MUFAs) on insulin resistance, as well as decreasing liver fat. MUFAs are fats that are good for you and they can be found in avocados, olive oil, nut butters, and seeds.
A diet that is high in MUFAs and lower in saturated fats is also associated with improvements in cardiovascular health, lower LDL cholesterol, and reduced triglycerides and blood pressure.
Eating Too Much Meat
Taking too much protein could impact your blood glucose levels, especially if that protein is from red meat, which may have an adverse impact on insulin sensitivity. Increased consumption of red meat has been associated with an increased risk of type 2 diabetes in research. It’s also not a bad idea to limit intake of red meats to improve cardiovascular health.