You’ve read a celebrity interview, heard a neighbour spill their diet secrets, or taken inspiration from a social media post and finally ditched refined sugar. But why, then, is your glucometer reading still skyrocketing? According to Edwina Raj, head of services – clinical nutrition & dietetics, Aster CMI Hospital, Bangaluru, your blood sugar levels can be high even after cutting out refined sugar for the following reasons.
1. What kind of carbs do you consume?
Firstly, carbohydrates, even unrefined ones, can increase glucose levels. While healthier, foods such as whole grains and fruits can impact blood sugar if consumed in large quantities.
Dr Archana Juneja, consultant, endocrinologist, Kokilaben Dhirubhai Ambani Hospital Mumbai, added that foods like white rice, bread, packaged cereals, fruit juices, and starchy vegetables contain hidden or high-glycemic carbohydrates that break down into glucose and spike blood sugar. “Jaggery and honey can also contribute to this issue,” she added.
Complex carbs are your best friend in this regard, she said, recommending using a continuous glucose monitor (CGM) or a glucometer to track how your body reacts to different foods.
2. Are you stressed all the time?
Secondly, stress and lack of sleep can significantly affect insulin sensitivity, making it harder for the body to regulate blood sugar effectively. “Stress triggers the release of cortisol and adrenaline, hormones that raise blood sugar levels,” explained Dr Juneja.
Ditched sugar and shift to complex carbs (Source: Freepik)
3. Do you have health problems?
Lastly, underlying health conditions, such as insulin resistance or hormonal imbalances, may contribute to high blood sugar levels.
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According to Dr Juneja, in Type 2 Diabetes, your body may not respond well to insulin even if sugar intake is low. Alternatively, skipping or incorrectly timing your medication can lead to elevated levels.
“Alcohol consumption and obesity, defined as a BMI over 23 or a waist circumference greater than 80 cm in females and 90 cm in males, can also impair the body’s ability to respond to insulin effectively,” she added.
What to do now
To combat these issues, Raj said it is essential to monitor carbohydrate intake and focus on portion control, ensuring that even healthy foods are consumed in moderation. Regular physical activity can enhance insulin sensitivity, helping to lower blood sugar levels. “Take your prescribed medication and insulin regularly and on time,” she said.
Also, managing stress through techniques such as mindfulness or yoga and prioritising adequate sleep can further support blood sugar regulation. “Aim for 7–8 hours of quality sleep every night, keep a routine sleep schedule, and avoid caffeine or screens before bed,” suggested Dr Juneja.
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Experts recommend consulting a doctor for personalised strategies tailored to individual health needs. They may recommend specific dietary adjustments or medications to help manage blood sugar levels more effectively. By addressing these factors holistically, better control over blood sugar levels is possible.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
