Maintaining a healthy blood sugar level is critical for preventing diabetes, staving off disease and maintaining heart health.
And both extremely low and high levels of blood sugar can have negative and sometimes life-threatening consequences to your health.
Following an overnight fast, blood sugar readings under 100 milligrams of sugar per deciliter of blood are considered to be normal, while those above 126 milligrams suggest a patient may have prediabetes or diabetes, according to the American Heart Association, leaving them at an increased risk of heart disease or stroke.
People can ensure their levels are in a normal range by cutting back on sugar in their diet and eating healthier sources of sugar. But which is more important to focus on, sugar or caloric intake?
Cutting back or upping your sugar intake is important in the short-term while calories have more long-term significance, registered dietitian Brittany Poulson explained Monday in VeryWell Health.
“It is not an either-or situation,” she said.
“Sugar affects your blood sugar in the short-term, while calories influence your metabolic health over time. Focusing on only one can lead to missed opportunities for better control,” said Poulson.
To best protect their health people should pay attention to what they eat and when.
High blood sugar
High blood sugar may be caused by eating more than usual, not taking enough insulin, being stressed or being too sick, according to the U.S. Centers for Disease Control and Prevention.
If left untreated, it can lead to kidney disease, heart disease and nerve damage.
Symptoms may include blurred vision, frequent urination, thirstiness, headaches and feeling tired, the National Library of Medicine says.
If you already know you may suffer from high blood sugar forgo sources of added sugars such as soda, cakes, sweetened cereals and white breads.
Pairing carbohydrates with protein or healthy fats can also slow down how fast the body absorbs sugar. That can mean adding a side of egg whites with toast or peanut butter with apple slices.
Carbohydrates that are high in fiber act similarly, so eating more sweet potatoes, oats and beans can help.
But overall eating patterns matter more than any single food, said Poulson.
So be mindful of portion sizes and fine-tune in a way that works for you. If need be, check your blood sugar levels using a glucose meter.
“Over time, small adjustments can lead to more stable blood sugar and greater confidence in your food choices,” she said.
Low blood sugar
Low blood sugar can be caused by missing a meal, being more physically active than normal, drinking alcohol and taking too much insulin or other diabetes medication, according to the CDC.
That can lead to shaking, sweating, dizziness, hunger and confusion, the National Library of Medicine explains.
To raise blood sugar levels, the agency recommends eating 15 grams of fast-acting carbohydrates – such as jelly beans and maple syrup – and waiting 15 minutes to recheck your blood sugar levels. It’s known as the 15-15 rule.
“If it’s still less than 70 milligrams per deciliter, repeat this process,” the agency says.
If blood sugar levels drop below 55 milligrams per deciliter, they are considered to be severely low and leave people at risk of seizures.
“You may not be able to treat it using the 15-15 rule. You also may not be able to check your own blood sugar or treat it by yourself, depending on your symptoms. Injectable glucagon is the best way to treat severely low blood sugar,” the CDC says.
A two-minute fix
But it’s not just diet that can mess with blood sugar.
Be aware that some peoples’ blood sugar may rise when not getting the recommended seven hours of sleep a night, when dehydrated, when drinking caffeine, when skipping a meal or when sunburned, according to the CDC.
Even the time of day can be a factor.
An early-morning surge in hormones can lead to a blood sugar spike and it can be harder to control blood sugar later in the day.
If you want a quick way to regulate blood sugar at any time of the day, just two minutes of walking is enough, European researchers say.
Getting regular exercise can lower blood sugar up to 24 hours or more after your workout by making your body more sensitive to insulin, according to the American Diabetes Association.
