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If you've ever eaten dessert on an empty stomach, you may have experienced what's called a blood sugar “crash.” Because the cells in your body don't have enough energy, you often feel tired, irritable, dizzy, and hungry, and you may also experience tremors and light-headedness.
This happens because the body responds to the sudden influx of sugar into the system by releasing too much of the hormone insulin, causing blood sugar levels, also known as glucose, to plummet below normal levels. Events like this aren't usually something to worry about too much unless they happen often, but they're a good reminder that what we eat affects our mood.
Who needs to lower their blood sugar levels?
Some people need to monitor their blood sugar levels much more than others. For example, people with diabetes should constantly check their blood sugar levels and be especially careful about what they eat. “People with type 2 diabetes have insulin resistance, which means their tissues don't respond well to insulin,” explains Dr. Darish Mozaffarian, a cardiologist and professor of nutritional medicine at Tufts University. do. Because of this, he says, “when the tissues are starved for energy, blood sugar levels can become very high.”
Even people without diabetes may want to prevent blood sugar levels from rising too quickly. David Sinclair, a professor of genetics and longevity researcher at Harvard Medical School, says, “Occasional spikes in blood sugar levels are not particularly harmful in the long term, especially if your body is young and resilient.'' Yes,” he says. “But if your blood sugar levels keep spiking by eating foods with excess sugar, it can cause brain fog and hunger when your sugar levels plummet.”
In addition to these short-term effects, if you regularly eat poorly and don't allow enough time for glucose to be absorbed between meals, you can “accumulate further problems over time.” Mozaffarian says. These may include cardiovascular and kidney-related problems.
Then read this:Glucose, insulin, and why managing their levels is important. Here's why:
What should the blood sugar level be 2 hours after a meal?
Because the food we eat is broken down into blood sugar, it is normal for blood sugar levels to rise (also called a spike) for a period of time after eating. This shows that food is being converted into energy and the pancreas is working. Blood sugar levels rise briefly and then begin to fall again. Premeal blood sugar levels typically range from 80 to 130 milligrams (mg) per deciliter (dL); Centers for Disease Control and Prevention (CDC) points out that this digestion-related increase allows blood sugar levels to rise to 180 mg/dL about 2 hours after a meal.
Blood sugar levels should then drop as the body's insulin helps absorb the glucose. However, if your blood sugar levels don't come down, you may have diabetes or pre-diabetes.
important:How to test blood sugar levels and why they are important for some people
How to lower blood sugar levels
People with diabetes or prediabetes should be especially diligent about managing their blood sugar levels. They do it primarily by injecting them with insulin and watching what they eat.
People without diabetes can similarly watch what they eat and do other things to avoid the effects of too much sugar in their bloodstream. Healthy weight management and regular exercise are proven Maximizes insulin sensitivity and keeps blood sugar levels within normal range.
It's also important to minimize your intake of refined carbohydrates such as ultra-processed foods, pasta, white rice, and white bread, and avoid foods with too much added sugar. In addition to avoiding the wrong foods, it's also important to eat foods that are known to support healthy blood sugar management. “Eat more fiber-rich foods, such as fruits, vegetables, nuts, and seeds,” Mozaffarian advises. He also recommends “getting more healthy fats, protein, and carbohydrates from foods like vegetable oils, fish, and yogurt.”
