Keep An Eye On Your Carb Intake
Paying attention to carbohydrates is important for people with type 2 diabetes. Carbs are what cause your blood sugars to potentially fluctuate, Crandall Snyder says.
How many carbs per meal is ideal? Its tailored to each individual, says Weisenberger. How much you exercise, your weight, and your age can all affect how long sugars stay in your system, according to the CDC. A typical starting point for people with diabetes is to limit carb intake to 200 to 245 grams per day, which amounts to about one-half of your daily calories coming from carbs, according to the CDC. From there, make adjustments according to your blood glucose readings or as recommended by a dietitian, Crandall Snyder says.
And keep in mind that carbs arent only found in the usual culprits, like bread, potatoes, and pasta. They are also in fruits, vegetables, sweets, and dairy, so you have to take all of those into consideration as well, Crandall Snyder says.
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Preventing High Blood Sugars
Everyone with diabetes experiences high blood sugars sometimes there are simply too many variables in the human body out of your control to prevent them altogether.
That being said, there are a few guidelines we can all follow to minimize the frequency of high blood sugars:
- Avoid full-sugar beverages including soda, juice, coffee drinks, iced tea, etc.
- Choose your carbohydrates carefully starchy carbs from pasta, candy, bread, desserts, etc. will spike your blood sugar the most
- Take your medications as prescribed and contact your healthcare team if you miss a dose to determine if you can take it late
- Exercise daily even a 20-minute walk makes a big difference on a daily basis
- Drink plenty of water to prevent dehydration
And of course, if youre experiencing high blood sugars are a daily basis and youre unsure of the cause, talk to your healthcare team about making adjustments in your diabetes management regimen. A slight increase in your medications can have a big impact!
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Start All Meals With A Glass Of Water
Drinking a glass of water up to 30 minutes before a meal will naturally aid portion control.
Filling up on water will make you feel less hungry. Being well hydrated also helps you distinguish between hunger and thirst.
One study in middle-aged and older adults observed that drinking 17 ounces of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced food intake .
Similarly, when overweight and obese older adults drank 17 ounces of water 30 minutes before a meal, they consumed 13% fewer calories without trying to make any changes .
In another study in young normal-weight men, drinking a similar amount of water immediately before a meal resulted in greater feelings of fullness and reduced food intake .
Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.
For example, people ate 129% more candies when served from a large container than a small one .
In another study, participants consumed over 180 fewer grams of snacks per week when given 100-gram snack packs than when given snacks in standard-sized packages .
Rather than eating snacks from the original packaging, empty them into a small bowl to prevent eating more than you need.
Summary Eating food from larger packages or containers encourages increased intake. Try re-portioning snacks into individual portions and serving family meals from plates to prevent overeating.
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How Can High Blood Sugar Levels In The Morning Be Controlled
Once you and your doctor determine how your blood sugar levels are behaving at night, he or she can advise you about the changes you need to make to better control them. Options that your doctor may discuss depend on the cause of the morning high blood sugars.
For dawn phenomenon:
- Changing the timing or type of your diabetes medications
- Eating a lighter breakfast
- Increasing your morning dose of diabetes medication
- If you take insulin, switching to an insulin pump and programming it to release additional insulin in the morning
For Somogyi effect:
- Diabetes Forecast. Why Is My Blood Glucose So High in the Morning? Accessed 8/8/2018.
- American Diabetes Association. Somogyi effect, also called rebound hyperglycemia Accessed 8/8/2018.
- National Center for Biotechnology Information. Dawn Phenomenon. Accessed 8/8/2018.
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Who Should Do The Test
According to the American Diabetes Association, screening for diabetes is recommended in people over 45 , or at any age if you have certain risk factors, including :
- Being overweight, obese, or physically inactive
- Having a close relative with diabetes
- Belonging to a certain race/ethnic group
- Having signs of insulin resistance or conditions associated with insulin resistance, such as high blood pressure , low good cholesterol and/or high triglycerides , and polycystic ovary syndrome
- Having had diabetes in pregnancy
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What Is The Dawn Phenomenon
Your body uses glucose for energy and it is important to have enough extra energy to be able to wake up in the morning. So for a period of time in the early morning hours, usually between 3 a.m. and 8 a.m., your body starts churning out stored glucose to prepare for the upcoming day.
At the same time, your body releases hormones that reduce your sensitivity to insulin. In addition, these events may be happening while your diabetes medication doses taken the day before are wearing off.
These events cause your body’s blood sugar levels to rise in the morning .
Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
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How Do Carbs Affect Blood Sugar
Carbs in food make your blood sugar levels go higher after you eat them than when you eat proteins or fats. You can still eat carbs if you have diabetes. The amount you can have and stay in your target blood sugar range depends on your age, weight, activity level, and other factors. Counting carbs in foods and drinks is an important tool for managing blood sugar levels. Make sure to talk to your health care team about the best carb goals for you.
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Intermittent Fasting Reduces Blood Sugar
The benefits of intermittent fasting extend far beyond weight loss. Studies show it can reduce your risk for type 2 diabetes and heart disease because it improves the regulation of your blood sugar, increases your resistance to stress, and suppresses inflammation.
A case study published in the US National Library of Medicine showed patients with type 2 diabetes who participated in an intermittent fasting protocol lost weight and managed to stop insulin therapy. In studies where weight loss didnt occur, fasting still improved the glucose levels of participants.
This latter finding is significant because it confirms that a reduction in bloodstream glucose is not a secondary benefit of weight loss, but a direct result of intermittent fasting. This reduction in blood sugar could be due to the changes in signaling pathways and metabolic rhythm that fasting invokes, as well as an increase in ketones.
Improvements in blood sugar tend to be dependent on fasting. Your blood sugar will typically improve after 2-4 weeks of compliance with a fasting protocol, and it dissipates if you return to eating three meals or more per day.
You may be able to maintain your weight loss after you stop fasting, but long-term fasting is recommended if you need to continue to regulate your blood sugar.
How To Control Fasting Blood Sugar During Pregnancy
This article was medically reviewed by Erik Kramer, DO, MPH and by wikiHow staff writer, Jessica Gibson. Dr. Erik Kramer is a Primary Care Physician at the University of Colorado, specializing in internal medicine, diabetes, and weight management. He received his Doctorate in Osteopathic Medicine from the Touro University Nevada College of Osteopathic Medicine in 2012. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified.There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 37,242 times.
If you have gestational diabetes or are at risk for developing it, your doctor will monitor your blood sugar. To determine how effectively your body processes sugar, they’ll check your blood sugar levels before you eat. If it’s above 95 milligrams per deciliter , you may need to make changes to your diet and everyday habits. Although this might seem overwhelming, there are lots of things you can do and medications you can take to control your blood sugar levels.
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How To Lower Morning Blood Sugar
Trying to learn how to lower morning blood sugar? Heres why your glucose levels rise in the morning and a few things you can try to keep them in range.
Waking up with high glucose levels may feel like it doesn’t make sense. You spend several hours asleep, not consuming any carbs, and yet somehow your glucose levels are still high when you wake up in the morning.
Why does this happen? What can you do to make sure your glucose levels are safely in range in the morning? Learn more about some tips on avoiding high morning blood sugar levels so you can start your day off right.
Symptoms Of High Fasting Glucose Levels
High fasting blood sugar levels suggest that the body cannot lower blood sugar levels. The reason for this may be insulin resistance or inadequate insulin production, or in some cases, both. Recognising the signs and symptoms of hyperglycemia can help you manage your diabetes. Some patients with diabetes have symptoms of elevated blood sugar right away. In contrast, others go undetected for years due to mild or ambiguous symptoms. Early symptoms include:
- Frequent urination
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