EP273: Rava Masala Dosa & My Blood Sugar | South Indian Food Series [29448e]

Understanding Your Ideal Blood Sugar Range

Maintaining a healthy blood sugar range is crucial for optimal health, but what exactly does that mean? A normal blood sugar level varies depending on several factors such as age, fitness level, and diet. Generally, for adults without diabetes or any medical conditions, the American Diabetes Association (ADA) recommends a fasting glucose level of 72-99 mg/dL and an after-meal glucose level less than 180 mg/dL.

Fluctuations in Blood Sugar: Causes and Consequences

Blood sugar levels fluctuate throughout the day due to various factors such as diet, exercise, stress, sleep deprivation, and certain medications. Understanding these fluctuations is essential for maintaining a healthy blood sugar range. Spikes in blood sugar can lead to an insulin surge followed by fatigue, hunger pangs, and weight gain if not managed properly.

Managing Your Blood Sugar Range Through Diet

Diet plays a vital role in regulating your body's glucose levels. Consuming whole, unprocessed foods such as fruits, vegetables, lean proteins like chicken or fish, healthy fats including nuts or seeds can help maintain stable blood sugar ranges. However, some foods are what food to eat to lower blood sugar more likely to cause fluctuations than others – refined carbohydrates and added sugars found in sweets and sweetened beverages being the most significant culprits.

The Impact of Exercise on Blood Sugar Regulation

Regular exercise is crucial for maintaining a healthy blood sugar range by improving insulin sensitivity allowing glucose from food to enter cells with ease. Even moderate-intensity exercises, like brisk walking or cycling for at least 30 minutes daily, can significantly contribute towards bettering your body's ability to manage its own levels.

The Importance of Monitoring Your Blood Sugar Range

Monitoring and tracking your blood sugar level is essential in maintaining a healthy range as it allows you to identify any fluctuations early on making timely adjustments before they lead into problems like diabetic complications. Use glucometers for instant results – especially during fasting times blood pressure and blood sugar levels or post-meal checks, giving insights necessary maintain blood sugar levels in the morning before eating balance with diet adjustments accordingly.

Maintaining Your Blood Sugar Range: Tips and Tricks

In order to avoid a rise in blood sugar levels try combining high-fiber foods rich fiber content which helps absorb glucose effectively like leafy greens whole grains cereals so that the body can use natural insulin efficiency without external supplements help control range naturally maintain better health overall lifestyle adjustment towards balanced diet including essential nutrients proper hydration alongside regular monitoring always stays ahead maintaining healthy level balance!

We all love South Indian food and have it regularly and the purpose is to see which one of these classic dishes give the highest & lowest sugar spikes so I know what to order. After this series, I will do a meal improvement series as well for South Indian food! . South Indian Food Series Schedule: 1. Rice Idli: +31mg 2. Rava Idli: +40mg 3. Medu Vada: +21mg 4. Plain Dosa: +32mg 5. Masala Dosa: +31mg 6. Rava Masala Dosa: **TODAY** 7. Uttapam (Tomato Onion) Note: Readings will be different recipe to recipe. I’m hoping for a general trend to emerge so I know before ordering! . The Sugar Spike Show is a micro series on reels & shorts, where I show the impact of popular foods & drinks on my blood sugar and find ways to reduce the spike. Disclaimer: I’m not a diabetic. Results are different for each person, especially for diabetics & can change from recipe to recipe. My own results vary a little day to day. Ideally, each person should tests on themselves. Glycemic load, calories, quality & quantity of food, all of these matter. Finally, I am not a doctor & this is not medical advice. . How to see my results: Best is to get an idea of which foods spike more and which ones spike less, and develop an intuition based on ingredients. Don’t focus on absolute numbers. . Why I’m doing this if I’m not a diabetic: I’ve noticed that having steady glucose levels makes me feel good & I get lesser food cravings. Plus, prevention is the best medicine. Research today shows that high blood sugar variability over time can lead to diabetes, heart disease & obesity. Please see the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder & Jessie Inchauspé. . My personal aim: 1. Blood sugar increase after eating = 30-40mg/dl or lower 2. Return to baseline = Within 3 hours 3. Range = Be within 70-120mg/dl for 80% of the day