ЕLimited refined sugar from your diet is a commendable step to improving metabolic and reducing type 2 diabetes, obesity and cardiovascular disease. However, many people are surprised to find that blood sugar remains high, despite the fact that sugar treats are cut down. The reason? Sugar solved is just one part of a wide metabolic picture. According to expert recommendations of leading medical institutions, such as the Centers for the Control and Prevention of Diseases (CDC), the National Institute of Health (NIH) and the American Diabetes Association (Ada), blood glucose levels affect various dietary, hormonal and lifestyle.Although eliminating refined sugar is a great first step, it’s not a silver bullet. Blood sugar control depends on the combination of factors, including total carbohydrate consumption, physical activity, stress, sleep quality and major medical conditions. For those who fight for blood sugar stabilization, it is important to use a holistic approach and seek recommendations from a certified healthcare provider or a registered nutritionist.
The key reasons why your blood sugar may remain high after leaving sugar
Hidden sugar in “healthy” products
Even if you eliminate desktop sugar, you can still unconsciously consume sugar through the treated or packaged food designated as “natural” or “organic”.General guilty:
- Granolo and protein
- Yogurt with fruit
- Salads bandages and ketchup
- Cereal
According to CDC, these products may contain alternatives to sugar such as honey, agave or brown rice syrup, which still increase blood glucose. According to CDC, even “natural” sweeteners are considered sugar and can fill the sugar in the blood.
Exquisite carbohydrates act like sugar
Exquisite grains such as white rice, white bread and pasta are quickly digested into blood glucose. This leads to a glycemic thorns similar to what is caused by sugar. According to Niddk, these products lack fiber, which slows down glucose absorption. According to the National Institute of Diabetes and Digestive and Kidney (NIDDK), high consumption of refined carbohydrates can significantly affect the post -advised (after eating) blood glucose.
Physical activity reduces insulin sensitivity
Exercise plays a crucial role in the help of cells to absorb glucose from the blood. Without regular physical activity, your insulin sensitivity falls, and sugar stays in the blood longer if your diet is “without sugar”. CDC recommends at least 150 minutes of medium intensity aerobic exercise to maintain blood sugar control.
Stress can cause blood sugar
Stress hormones, such as cortisol and adrenaline, cause the liver to release glucose into the blood, preparing the body for a “fight or flight” reaction. Chronic stress can lead to a sustainable level of high -posit glucose.The American Diabetes Association (ADA) recognizes stress as a major contribution to poor blood sugar control and recommends stress reduction strategies, including deep breathing, yoga and magazines.
Bad sleep and sort of blood sugar
Not enough recovery sleep can interfere with insulin function and glucose metabolism. Studies of the National Institute of Health (NIH) show that sleep deprivation leads to an increase in insulin resistance, even in healthy people.Signing at 7 to 9 hours of high -quality sleep is crucial to maintain a healthy blood glucose level.
Excessive consumption of natural sugars (eg, fruit juices)
Fruits – a healthy source of fiber and antioxidants, but the use of fruit juices or the use of a large amount of dried fruits can lead to a rapid thorns of blood sugar. Unlike whole fruits, the juices do not have fiber and are quickly digested. The World Health Organization (WHO) recommends limiting the consumption of fruit juice and select whole fruits.
Medical conditions and medicines
According to Niddk, basic medical conditions and some medicines can also contribute to high blood sugar:
- Polycystic ovaries (PCOS) syndrome
- Thyroid dysfunction
- Cushing’s syndrome
- Steroid medicines
- Beta-blockers and some antidepressants
If your blood sugar remains high, despite your diet change, consult your healthcare provider for medical screening and medication.
You may have prediabetes or insulin resistance
Even without the consumption of refined sugar, if your body is resistant to insulin, your cells will not absorb glucose, leaving the sugar for blood accumulation. According to CDC, more than 1 of the 3 adults in the US have prediabetes, and most do not know about it. A simple HBA1C blood test or fasting glucose test can help determine your risk.
What you can do to drive a high blood sugar after abandoning refined sugar
Now that you know the reasons, here’s how to take control of blood sugar holistic:
- Read the power labels carefully
Check the presence of sugar, even in the products marked as “natural” or “organic”.
- Choose whole carbohydrates with high fibers
Change the sophisticated grains for solid grains such as swans, oats or brown rice.Try to at least 30 minutes of moderate exercises, 5 days a week – walking after eating helps.Practice with deep breathing, yoga, magazines or care.Get 7-9 hours of quiet sleep consistently. Reduce the impact of blue light to sleep.Eat whole fruits instead of juices or dried fruits, and combine them with protein or fat.Ask tests such as HBA1C or fasting panel if the level remains high. Review any medicines you take.
- Address of basic conditions
If you have conditions such as PCOS or thyroid problems, manage them with glucose levels.*Refusal: This article is designed only for educational purposes and is not a replacement for professional medical advice. Please consult with a qualified healthcare provider or registered nutritionist if your blood sugar remains elevated, despite lifestyles, especially if you have diabetes, prediabetes or chronic health.Also Read Jack Dorshai launches the Sun Day app to track the impact of ultraviolet radiation and vitamin D levels using ultraviolet and skin data; That’s how it can benefit you
