EP120: Tea With Gur (Jaggery) & My Blood Sugar Levels | Sweetener Series - The Sugar Spike Show [44e449]

Understanding Your Blood Sugar Levels After Eating

When you eat, your body's primary goal is to break down the food into energy. normal ranges for blood sugar This process involves a complex interplay between blood sugar 94 mg dl insulin, glucose, and other hormones that regulate blood sugar levels. In this article, we will explore what happens to your blood sugar levels after eating and provide valuable insights on how to maintain healthy ranges.

The Initial Spike: What Happens After Eating

After consuming food, especially those high in carbohydrates or added sugars, your body experiences an initial spike in blood glucose levels. This is because the pancreas releases insulin to facilitate the entry of glucose into cells for energy production (1). However, if this process goes awry due to factors like insulin resistance or dietary choices, it can lead to fluctuations and increased risk of chronic diseases.

The Role of Glycemic Index in Blood Sugar Regulation

Understanding glycemic index (GI) is crucial in managing blood sugar levels after eating. Foods with a high GI cause a rapid increase in glucose high blood sugar nausea release into the bloodstream, while those with low GI do so more gradually (20). Incorporating foods with lower GIs can help stabilize your diet and maintain healthier blood sugar ranges.

Dietary Strategies for Maintaining Blood Sugar Balance

While certain diets might promise miraculous benefits for regulating blood sugar levels, it's essential to look beyond gimmicks. A well-balanced diet rich in fiber from fruits, vegetables, whole grains is pivotal (10). Moreover, choosing protein sources high in omega-3 fatty acids can also contribute positively by improving insulin sensitivity and thus lowering the risk of developing type 2 diabetes.

Managing Stress for Better Blood Sugar Control

Stress impacts virtually every system within our body. When it comes to blood sugar regulation, chronic stress is a potent disruptor (6). This impact often stems from increased levels of cortisol in response to psychological pressure, which can counteract the effects of insulin and potentially worsen glucose intolerance.

Physical Activity's Impact on Blood Sugar

Engaging in regular physical activity significantly influences your body's ability to regulate blood sugar effectively. Physical exercise improves muscle cells' responsiveness to insulin, thus reducing reliance on pharmaceuticals (13). Regular aerobic workouts or resistance training can also help enhance fat oxidation and minimize the potential for post-meal spikes.

The Importance of Quality Sleep

While diet and physical activity are essential elements in managing healthy blood sugar levels, sleep cannot be overlooked. Poor sleep quality affects glucose metabolism, including insulin sensitivity. Prioritize good sleeping habits to improve your body's ability to regulate blood sugar more effectively (8).

In this ‘Sweetener Series’, I want to see if natural sweeteners like honey, gur (jaggery) & desi khand lead to a lower sugar spike compared to white sugar, and if calorie free sweeteners really work. Let’s get to the bottom of this. . This series is a part of The Sugar Spike Show, a 1 minute episode show on reels & shorts, where I show the impact of popular foods & drinks on my blood sugar and find ways to reduce the spike. . Important: I am not a diabetic, and everyone's readings can be different, especially for diabetics. . How to see my results: Best is to see how different food items compare with each other as an indication, rather than looking at absolute numbers. . Why am I doing this if I’m not a diabetic? - Prevention is the best medicine. Research today shows that high blood sugar variability eventually leads to a variety of health issues among healthy people including diabetes, heart disease, weight gain and so on (See the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder, Jessie Inchauspé etc.). Hence, it’s best to know how foods increase blood sugar relative to each other, so better decisions can be made. . My personal aim: 1. Blood sugar increase after eating = 30mg/dl or lower 2. Max. blood sugar level after eating = 140mg/dl 3. Range = Be within 70-120mg/dl for 90% of the day . Please note: - I am not a doctor & this is not medical advice - Results can vary by 10-15% if I try on another day - Calories & quality of ingredients are as important - Sensor I use: Abbott Freestyle Libre . #thesugarspikeshow #sugarspikeshow #weightloss #rohansehgal #rohansehgalofficial #diabetes #shorts