For many people with diabetes, managing blood sugar levels is a constant challenge. It’s well known that sugar is the primary culprit when it comes to spiking blood glucose levels. As a result, many diabetics work diligently to reduce or eliminate sugar from their diet. However, even with sugar largely removed, some individuals still find themselves struggling to keep their blood sugar levels under control. The reason? Sugar isn’t the only factor affecting blood glucose.
Nutritionist Shweta J Panchal recently shared key insights into some often-overlooked habits and lifestyle choices that may be making diabetes more difficult to manage. In this article, we’ll explore five surprising factors that could be affecting your diabetes management, and how addressing these can help improve your overall health.
1. Replacing Sugar with Jaggery or Honey
One of the most common mistakes diabetics make is substituting refined sugar with jaggery or honey, assuming these are healthier alternatives. While these natural sweeteners may contain trace amounts of vitamins and minerals, they are still forms of sugar and can have similar effects on blood glucose levels.
Both jaggery and honey are high in carbohydrates, which means they can cause a rapid increase in blood sugar when consumed in large quantities. The key to incorporating these sweeteners into a diabetes-friendly diet is moderation. According to Shweta J Panchal, portion control is essential. Even healthier alternatives need to be consumed carefully to avoid destabilizing your blood sugar levels.
Tip: Use natural sweeteners sparingly and limit them to special occasions. Focus on replacing them with other low-glycemic options like stevia or monk fruit for daily use.
2. Eating Too Many Simple Carbohydrates
Another major dietary pitfall for people with diabetes is the overconsumption of simple carbohydrates. Foods high in simple carbs, such as white bread, pastries, and sugary snacks, are digested quickly by the body, causing a rapid spike in blood sugar levels. This can lead to a rollercoaster effect where blood glucose spikes and crashes, making diabetes management more difficult.
Simple carbohydrates are often devoid of essential nutrients and cause erratic changes in energy levels. On the other hand, complex carbohydrates, found in whole grains, legumes, and vegetables, take longer to break down, releasing glucose into the bloodstream gradually and helping to maintain stable blood sugar levels.
Shweta suggests that diabetics should aim to strike a balance between simple and complex carbohydrates in their diet. This balance will allow for better control over blood sugar levels while still providing the necessary energy and nutrients.
Tip: Replace simple carbs with whole grains like quinoa, brown rice, or oats, and incorporate fiber-rich vegetables to slow down the digestion process.
3. Lack of Protein in Meals
Protein is an essential macronutrient that plays a critical role in stabilizing blood sugar levels. Without adequate protein, your meals may cause rapid spikes in glucose due to the lack of nutrients that help slow digestion. Many people with diabetes focus heavily on limiting carbs but forget to add enough protein to their diet, leading to unbalanced meals that can worsen blood sugar management.
Protein breaks down into glucose more slowly than carbohydrates, meaning it can help prevent large fluctuations in blood sugar levels after meals. Shweta emphasizes that people with diabetes should make an effort to include protein in every meal throughout the day. This can come from lean sources such as chicken, fish, eggs, tofu, and legumes.
Tip: Add a serving of protein to each meal. For breakfast, include eggs or Greek yogurt; for lunch, opt for grilled chicken or lentil salad; and for dinner, try fish or tofu stir-fry.
4. Skipping Fiber at the Beginning of Your Meal
Fiber is another essential component in the diet for diabetes management. It helps slow down the absorption of sugar into the bloodstream, preventing sudden spikes in blood glucose. According to Shweta, one of the best ways to control your blood sugar is to start your meal with a fiber-rich dish, such as a salad or soup.
Consuming fiber before your main meal works by creating a protective barrier in the gut, slowing the absorption of sugars and carbohydrates. This can make a significant difference in controlling post-meal glucose levels. On the other hand, starting your meal without fiber can lead to a quick rise and fall in blood sugar, making it harder to manage diabetes.
Tip: Begin each meal with a fiber-rich appetizer. Try a vegetable salad, lentil soup, or even a small bowl of steamed vegetables. This will help you stay full longer and prevent blood sugar spikes.
5. Physical Inactivity
A crucial yet often neglected factor in diabetes management is physical activity. Exercise helps improve insulin sensitivity, allowing your body to use insulin more effectively and keep blood sugar levels in check. Even if you're diligent with your diet, a sedentary lifestyle can undermine your efforts to control diabetes.
Shweta emphasizes that daily physical activity is essential for those managing diabetes. Regular exercise, whether it’s walking, swimming, or even light weightlifting, can significantly improve your body’s ability to manage glucose. In fact, physical activity can help lower blood sugar levels for up to 24 hours after your workout.
In addition to improving insulin sensitivity, regular exercise can help reduce stress, lower blood pressure, and improve cardiovascular health—all factors that are essential for people with diabetes.
Tip: Aim for at least 30 minutes of moderate physical activity most days of the week. This could be a brisk walk, a yoga session, or even dancing. Find an activity you enjoy, and make it a regular part of your routine.
Managing diabetes isn’t just about cutting out sugar—it requires a well-rounded approach that includes dietary choices, portion control, and lifestyle habits. As Shweta J Panchal points out, small changes in your eating habits and daily routine can have a big impact on your blood sugar control.
By avoiding common pitfalls like replacing sugar with jaggery or honey, overloading on simple carbs, neglecting protein, skipping fiber, and living a sedentary lifestyle, you can take proactive steps toward better managing your diabetes.
Incorporating these five strategies—moderation of natural sweeteners, a balance of carbs, more protein, fiber-first meals, and regular physical activity—can make a significant difference in stabilizing your blood sugar levels. Remember, diabetes management is a lifelong commitment, but with the right knowledge and habits, you can lead a healthy and active life.
Now that you’re aware of the factors that may be hindering your diabetes control, it’s time to make small, actionable changes that can help you take charge of your health!