Many people believe that simply reducing carbohydrate and sugar intake is enough to effectively control blood sugar. However, in reality, blood sugar levels depend not only on carbohydrates from food but are also influenced by many other factors.
Here are some habits that cause blood sugar to rise even when eating low-carbohydrate foods.
Lack of sleep
Sleep plays a crucial role in regulating blood sugar. When you don't get enough sleep, the hormone cortisol increases, which in turn stimulates the liver to release glucose into the bloodstream, leading to higher blood sugar levels, according to the health website Healthline (USA).
Drinking coffee on an empty stomach can cause a temporary increase in blood sugar, especially in the morning.
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Drink coffee on an empty stomach.
Many people have a habit of drinking coffee in the morning. However, drinking coffee on an empty stomach can affect blood sugar levels in some people. The key component of coffee is caffeine, a central nervous system stimulant.
When caffeine enters the body, it increases the secretion of the hormone cortisol. In the morning, cortisol is already naturally elevated. If you drink coffee right after waking up, the cortisol response can be stronger, leading the liver to release more glucose into the bloodstream.
That doesn't mean you have to give up coffee entirely. Many nutritionists recommend drinking coffee after a light meal.
Sitting for too long and lack of exercise
Muscles help the body use glucose in the blood to produce energy. Therefore, regular exercise helps control blood sugar better. Conversely, when sitting for long periods and being inactive, muscles absorb significantly less glucose. This makes it easier for glucose to accumulate in the blood and increases blood sugar levels.
A sedentary lifestyle, such as sitting for long hours in front of a computer or not moving around much during the day, can make it difficult for the body to control blood sugar. Simply getting up and walking for a few minutes every hour or taking a light walk after meals can help the body burn sugar more effectively, thereby stabilizing blood sugar levels.
Skipping breakfast
Skipping breakfast is a fairly common habit among people who want to lose weight or fast regularly. However, for some people, this habit can cause blood sugar levels to rise higher at subsequent meals. After a night's sleep, the body needs energy to start the day. If breakfast is skipped, the body may create its own sugar and release it into the bloodstream to maintain energy.
Furthermore, skipping breakfast often leaves many people hungrier at lunch and more likely to overeat. This can lead to higher blood sugar levels after the meal compared to when a full breakfast is eaten.
To stabilize blood sugar, people should eat breakfast with sufficient protein, fiber, and healthy fats. These components not only reduce feelings of hunger throughout the day but also help to stabilize blood sugar, according to Healthline .