Blood Sugar Level Rises Every Time You Eat
Your blood sugar level rises immediately after eating a meal or snack . In a healthy person, insulin then starts working, and the blood sugar level returns to the pre-meal level 2 hours after eating. In untreated diabetes patients, the blood sugar level does not return to the pre-meal level of its own accord. Some people’s blood sugar level remains high two hours after eating, even though on an empty stomach it would be at a normal level. As a result, the risk of developing diabetes increases as insulin is not properly secreted, or does not work properly in the body. In order to make sure insulin works properly, it is important not to overeat and to avoid becoming obese. Knowing which foods will not cause a sudden and extreme spike in blood sugar level and using this knowledge in your daily life will help you to prevent obesity and diabetes, and maintain good health.
Is It True That Sweeter Fruits Tend To Raise Blood Sugar Easily
It is not exactly the case! Sweetness does not truly reflect the carbohydrate content of a fruit. The sweetness is mainly contributed by its natural sugars i.e. glucose and fructose. These sugars are derived from starches in fruits as it get ripened. Both the natural sugars and starches are part of carbohydrates and hence could have an impact on your blood sugar. Sweeter fruits could have higher proportion of natural sugars whereas those with minimal sweetness could have fewer sugars but higher proportion of starches. One serving of any fruit, regardless of its sweetness, should contain about 15 g carbohydrates and the effect on blood sugar is about the same among all fruits in one serving.
Diabetes And Your Immune System
When your blood sugar is higher than it should be, that defense system starts to break down. One effect is increased inflammation throughout your body and especially in your blood vessels, which can lead to cardiovascular disease.
A weakened immune system also means you have an increased risk of contracting common infections like colds, flu, skin infections or pneumonia, and more serious ones like bone, joint, or heart infections. In fact, a study published in the journal Diabetes Care, found that people with diabetes are twice as likely to be hospitalized or die from a serious infection compared to those without diabetes.
Thats an important reason to manage your blood sugar. The closer to normal it stays throughout the day, the easier it is for your immune system to do its job. Heres what to aim for:
- If you have prediabetes, try to keep your fasting sugar below 100 mg/dL, and your A1c below 5.7%. Those numbers are considered normal no diabetes.
- If you have diabetes, the American Diabetes Association recommends working to keep your fasting or premeal blood sugar under 130 mg/dL, and your A1c under 7.0%.
Luckily, there are a few natural ways to improve your blood sugar and support your immune system at the same time. And hey, anything that kills two birds with one stone is good in my book!
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Staying Low On The Glycemic Index:
Most diabetics are very familiar with the Glycemic index, which is a ranking of the carbohydrates content in foods on a scale from 0 to 100, rating the extent and speed at which they raise blood sugar after consumption. Foods that have a glycemic index or 55 or below are considered low. Foods with a high glycemic index are those which are digested and absorbed quickly which results in extreme fluctuations in blood sugar levels. On the other hand, foods with a low-GI take much longer to digest and absorb, which help to produce gradual rises in levels of blood sugar and insulin rather than spikes.
This is known to have benefits for health, especially for those afflicted with diabetes. Diets that maintain a rich array of low GI foods have been shown to encourage lower glucose and blood lipid levels in diabetics. Low GI foods are beneficial for weight because they help to control appetite and delay sensations of hunger, also known to help consumers avoid insulin resistance.
Reach For A Whole Juicy Orange For Vitamin C
An orange is an excellent source of pectin, a soluble fiber that has been shown to lower LDL cholesterol levels, Smithson says. Although they’re sweet, oranges are actually low on the glycemic index , according to the American Diabetes Association . And the lower a food’s GI, the less it affects blood sugar and insulin levels. Do factor in that one medium-size orange has 15 grams of carbohydrates, Smithson notes.
Oranges provide other key nutrients, including vitamin C. Opt for the whole fruit instead of juice for more fiber and antioxidants that may help prevent cell damage, she adds, as well as decrease any effect on blood sugar.
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Why Is Fruit Beneficial For Blood Sugar Management
CuraLife explains: Fruit contains fructose, a natural sugar, so eating it as a snack or dessert will satisfy your sweet tooth while still providing beneficial nutrients.
It adds: Fruits contain vitamins, phytochemicals, and other nutrients that are beneficial for your health.
Dr Sarah Brewer, GP and diabetes specialist, advised incorporating fruit into a plant-based diet.
She said: Following a healthy, more plant-based diet can help with managing type 2 diabetes.
Dr Brewer also recommends the 100 percent natural diabetes supplement CuraLin to her patients: If you are being managed by diet and lifestyle, you may benefit from the Ayurvedic herbal remedy, CuraLin a blend of 10 traditional medicinal herbs including Bitter Melon, Fenugreek, Amla fruit, Gymnema and Turmeric.
In addition to eating low GI foods, exercise can help you to keep blood sugar levels under control.
How? Exercise draws on reserve sugar stored in your muscles and liver. As your body rebuilds these stores, it takes sugar from your blood, explains the Mayo Clinic.
According to the health body, the more strenuous your workout, the longer your blood sugar will be affected.
The Impact Of Natures Sugar On Blood Sugar
While fruits are an important part of any healthy diet, diabetics must be careful about the kinds and amounts of fruits that they ingest.
Carbohydrates are the bodys most important source of energy, with fruit serving as one of the healthiest forms of carbs. All carbohydrate-containing foods have some form of sugar, which is converted into glucose during digestion and becomes energy for your cells. As fruit is a source of natural sugars, fructose, eating fruits can cause fluctuations in blood sugar levels, which can be extremely dangerous in diabetics as it may require extra insulin. Some people are skeptical of diabetics incorporating fruits into their diets, fearing that sugar in the fruit will have an equally harmful effect as other kinds of sugary foods.
While diabetics should steer clear of many sugary desserts, considering the options, fruit is highly encouraged in the diabetic diet to obtain nutrients and increase satiety. Compared to any other kind of snack you may have eaten as an alternative, fruits take the gold in having low levels of bad sugars and calories, while being high in fiber, nutrients and flavonoid compounds.
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Diabetes Management: Eat Whole Don’t Juice It
Make sure you have the fruit raw and whole for maximum benefits. Drinking its juice may cost you some healthy fibres and shoot up the blood sugar levels. A study published in the journal Diabetes Care, revealed that eating citrus fruits could lower the risk of diabetes in women, but drinking the fruit juice may prove detrimental to their blood sugar levels. The GI score of unsweetened orange juice is also around 50, as compared to the GI score of whole orange .
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
The Blood Sugar Level Regulation Mechanism
When you eat rice, bread, or any other typical food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body.
Figure 1: Absorption of glucose
When glucose enters the bloodstream, insulin facilitates its uptake into the body’s cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.
Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.
What is BMI?
What is a healthy blood sugar level
- Fasting blood sugar level 99mg/dL
- Postprandial blood sugar level 7.8mmol/L
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Orange Juice And Blood Glucose Levels
In recent years, studies around100% orange juice and blood glucose levels have demonstrated a decreased fasting glucose following consumption,19 or no effect on blood glucose or insulin.20,21,31 A recent study in overweight and obese adults at risk for diabetes showed that 100% orange juice was not different than water on blood glucose or insulin responses when consumed with a meal, even though the orange juice group consumed higher total carbohydrates.32 Even adults drinking high amounts of 100% orange juice beyond what is recommended for two to three months had no changes in markers of glucose metabolism.22,23 Furthermore, in a cross-over intervention study, consumption of soda resulted in a higher daylong glycemia, higher blood glucose variability, and lower insulin secretion compared to 100% orange juice even though the beverages were matched for sugar content. This study suggests glucose metabolism is different with added-sugar beverages than with 100% orange juice.33 A small acute study in healthy young women reported no difference in glucose or insulin response when comparing consumption of raw oranges with 100% orange juice or 100% orange juice sweetened naturally with nectar , suggesting that orange juice had no differential glucose or insulin response compared to whole fruit.34
Treating Low Blood Glucose If You Take Medicines That Slow Down Digestion
Some diabetes medicines slow down the digestion of carbohydrates to keep blood glucose levels from rising too high after you eat. If you develop low blood glucose while taking these medicines, you will need to take glucose tablets or glucose gel right away. Eating or drinking other sources of carbohydrates wont raise your blood glucose level quickly enough.
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How Much Fruit Should I Eat
Most guidelines recommend that adults and children eat five servings of fruits and vegetables each day. This does not change for people with diabetes.
The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.
People with diabetes should focus on non-starchy vegetables for 50 percent of the meal, rather than depending on fruit. The remaining half of the meal should be protein and high-fiber starches like beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage feeling full and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. Smaller fruits, such as berries, have one-cup as the serving size.
A half-cup is also the serving size for processed fruit products, such as applesauce and fruit juice. The serving for fried fruits like raisins and cherries is 2 tablespoons per serving size.
Like vegetables, itâs great for people to eat a variety of fruits to get their needed nutrients, as well as to enjoy their varied flavors.
To achieve the desired five servings of fruits and vegetables per day, people should aim to have fruit or vegetables throughout the day.
Here are a few ideas to help with menu planning:
What Is Bad About Grape Juice
Some people may need to be especially careful with the beverage and only drink it in moderation. Grape juice contains natural sugars, not the artificial sweeteners or refined sugar found in soda. However, one cup of grape juice contains 36 grams of sugar and almost no fiber, so it can cause your blood sugar to spike.
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A High Glycemic Index
The glycemic index is used to measure the effect of carbohydrate-containing foods on blood sugar levels. The higher the glycemic index, the more a particular food affects blood sugar levels. Orange juice has a glycemic index rating of between 66 and 76 on a scale of 100, depending on the type of juice. Many factors can influence the glycemic index of orange juice, including the freshness of the fruit used to make the juice, whether it is fresh or made from concentrate and whether it has pulp.
How To Support Your Immune System When You Have Diabetes
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If you have diabetes, you may have noticed that your health care provider keeps a closer eye on your health. Theres a good reason for that. Diabetes affects your immune system, and your your immune system regulates your health and well-being. Its like a military defense system that protects your body from foreign invaders.
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Drink Herbaly Wellness Collection Tea Each Day
I recently discovered Herbaly Teas Wellness Collectionand its like a secret wellness weapon especially if you want to improve your blood sugar and support your immune system. I cold-brew a pitcher, keep it in my refrigerator, and sip it throughout the day.
Its a tasty and refreshing organic herbal blend thats formulated to support healthier blood sugar. The herbs and ingredients in Herbaly Wellness Collection tea may also strengthen your immune system and reduce inflammation. They include:
- Ginger which is rich in antioxidants, vitamins and minerals to naturally enhance the immune system. Theres research that shows some compounds in ginger have antibacterial properties.
- Fennel seeds which contain vitamin C and antioxidants. They also have antimicrobial properties.
- Dandelion root which can help fight inflammation. Some research on compounds in dandelion root suggests it can lower blood sugar levels.
- Sencha a type of green tea which contains powerful antioxidant compounds called catechins. Theyve been shown to reduce inflammation, maintain insulin sensitivity and support healthy blood glucose levels.
- Turmeric root, a source of curcumin. Its the compound with a wide range of superpowers including anti-inflammatory and immune system supporting benefits. Research suggests it may both reduce inflammatory damage caused by high blood sugar and also help to lower glucose levels.
What About Other Orange Products
All the same, you may need to limit your intake of other orange products if you have diabetes.
Orange juice
Although 100% orange juice provides several vitamins and minerals, its lacking fiber which is essential for blood sugar regulation .
Plus, orange juice has a high GI and is usually paired with other carb-rich foods, which may increase your risk of high blood sugar levels. Thus, people with diabetes should limit their intake.
All the same, if your blood sugars fall too low a condition known as hypoglycemia a 4-ounce serving of orange juice may bring them back to normal levels.
Canned mandarin oranges
The ADA recommends buying canned oranges in juice rather than syrup to limit your intake of added sugar.
You should also look for phrases on the can, such as no added sugars or unsweetened, to help you make the best choice .
Summary
If you have diabetes, its best to limit your intake of orange juice and only buy canned oranges that are packaged in juice. In general, whole oranges are a better choice because of their fiber content.
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What Are The Complications Of Low Blood Glucose
Mild-to-moderate low blood glucose can be easily treated. But severely low blood glucose can cause serious complications, including passing out, coma, or death.
Repeated episodes of low blood glucose can lead to
- high blood glucose levels, if worry or fear of low blood glucose keeps you from taking the medicines you need to manage your diabetes8
- hypoglycemia unawareness, a condition in which you dont notice any symptoms of low blood glucose until your blood glucose level has dropped very low
I Heard That Some Fruits Eg Watermelon Raise Blood Sugar More Than The Others Do I Have To Avoid These Fruits
You do not need to limit your options in the type of fruits that you can consume even though there are some evidences showing that certain fruits tend to raise blood sugar more than the others. Glycaemic Index is the system used to classify carbohydrate-containing food according to its potential in raising blood sugar. Food with a high GI raises blood sugar more than food with low and medium GI. However, the same type of food can have different GI values as many factors such as ripeness, processing, food combination, soluble fiber, and acidity, can alter the GI value. In addition, there is still lack of consistent and convincing evidence showing the efficacy of applying GI in blood sugar control. Instead, monitoring total carbohydrate intake remains as the key strategy in the dietary management of diabetes. Yet, GI may be helpful for you in fine-tuning your diet plan.
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