Blood sugar spikes rather than simple hunger may be a sign of diabetes
Eat three regular meals a day… Eat enough dietary fiber
Anyone can experience falling asleep after a meal, but ‘blood sugar spikes’, which are caused by unstable blood sugar levels, can be harmful to your health, so you need to be careful.
According to the food and nutrition industry on the 15th, blood sugar spike is not an official diagnosis, but refers to a phenomenon in which blood sugar levels rise and fall rapidly after a meal.
Representative symptoms include lack of appetite, hunger after a meal, and dizziness after a meal, and the symptoms are especially severe when carbohydrates or sugar are consumed.
The reason why blood sugar spikes are dangerous is because the pancreas secretes excessive insulin, which can eventually lead to insulin resistance. This is because if insulin resistance develops, the effect of insulin needed to control blood sugar is reduced, and blood sugar levels continue to rise, which can lead to diabetes.
A rise in blood sugar after a meal is a natural phenomenon of gaining energy from food. However, even in healthy people, if blood sugar level after a meal is excessively high, if hyperglycemia occurs frequently in a short period of time, or if blood sugar levels fluctuate greatly throughout the day, it can increase the risk of developing type 2 diabetes and cardiovascular disease in the long term.
The normal postprandial blood sugar level is set to less than 140 (mg/dL) from the time the first spoonful is taken to 2 hours after the meal when blood sugar is the highest. In case of diabetes, the goal is to control the blood sugar level to be less than 180 (mg/dL).
Causes of blood sugar spikes can be found in diets centered on simple sugars, lack of exercise and sleep, and stress. For prevention, improving lifestyle habits is most desirable.
The first way to prevent blood sugar spikes is to eat three meals regularly and slowly. If meal times are irregular, blood sugar levels also become irregular. In particular, if you skip a meal and then eat, sugar absorption speeds up, which can cause your blood sugar level to rise more rapidly. It is best to eat regularly, eating three meals a day, spaced 4 to 6 hours apart. For snacks, choose foods that are naturally rich in nutrients, such as dairy products or fruit.
Second, it is important to avoid overeating and consume adequate calories and carbohydrates. For adult men, 2500 kcal is appropriate, and for adult women, 2000 kcal is appropriate. The appropriate intake of carbohydrates is about 50-60% of the daily calories needed.
However, excessive carbohydrate restriction can lead to hypoglycemia, and if the amount of food consumed is consistently low, the body produces sugar and blood sugar levels may rise, so unconditional carbohydrate restriction should be avoided.
The third is to limit simple sugar intake. Simple sugars include sugar and glucose. Consuming simple sugars rapidly raises blood sugar levels, and our body secretes excessive amounts of insulin to lower the raised blood sugar levels, causing blood sugar levels to drop quickly and causing hunger, which can lead to overeating.
Fourth is to consume enough dietary fiber. Consuming dietary fiber helps control blood sugar by slowing down the rate at which blood sugar rises. It is better to consume carbohydrates through mixed grain rice and whole grain bread rather than white rice or bread. It is good to eat plenty of vegetables and seaweed.
An official from the food and nutrition industry said, “It is important to follow the eating habits described above. However, the exact eating habits to prevent blood sugar spikes may vary from person to person depending on underlying disease, eating habits, etc., so consultation with an expert is necessary.”
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