1. Swapping Sugar with Honey or Jaggery
Many people replace sugar with honey or jaggery, assuming they’re healthier alternatives. But this switch may not help much in diabetes control. Both honey and jaggery still contain sugars, and excessive consumption can lead to blood sugar spikes. Portion control is crucial; consuming these in moderation can be beneficial but may still impact blood sugar if overused.
2. Excess Intake of Simple Carbohydrates
Simple carbohydrates, like white bread, pasta, and pastries, are quickly digested, leading to rapid increases in blood sugar levels. For those with diabetes, balancing simple and complex carbs is essential. Complex carbs like oats, quinoa, and brown rice release glucose slowly, promoting steadier blood sugar levels and helping prevent spikes. By reducing simple carbs and replacing them with complex alternatives, you can manage your blood sugar more effectively.
3. Lack of Protein in Meals
Protein is a powerful ally in diabetes management because it slows the breakdown of glucose, helping maintain stable blood sugar levels. If your meals mainly consist of carbs without sufficient protein, consider adding protein-rich foods like legumes, lean meats, and dairy. Protein’s gradual glucose release prevents drastic blood sugar fluctuations, making it essential to include in every meal.
4. Starting Meals Without Fiber
Fiber is a secret weapon for blood sugar control, and experts recommend starting meals with a fiber-rich option like a salad or a vegetable soup. Fiber slows down digestion and glucose absorption, helping regulate blood sugar more effectively. When your meal begins with fiber, it sets a steady foundation for better glycemic control throughout the day. Skipping fiber can lead to sharp increases and drops in blood sugar.
5. Lack of Physical Activity
Even with the perfect diet, managing diabetes without physical activity is challenging. Regular physical activity boosts insulin sensitivity and helps the body use glucose more efficiently, aiding in blood sugar control. Include daily activities like brisk walking, light stretching, or strength training in your routine to improve your body’s ability to manage blood sugar.
