Can lowering added sugars help manage blood sugar?

Question

Hello doctor,

I am concerned about the role of added sugars in my diet, especially given my diagnosis of type 2 diabetes. Can you offer guidance on identifying and minimizing added sugars, and their positive impact on my blood sugar levels and overall diabetes management?

Kindly suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

First, you need to keep track of your HbA1c levels for diabetes control. Anything excess is not important, but the glycemic load of the meal is important as excess sugar will lead to conversion in fat and increased diabetes.

Following are a few tips to manage your intake without getting worried about cholesterol::

Opt for Complex Carbohydrates: Choose whole wheat, quinoa, brown rice, oats, and broken wheat (dalia). They are rich in fiber, which slows down sugar release from foods.
Include Fiber-Rich Foods: Incorporate sprouts, lentils, salads, green leafy vegetables, and whole fruits into your diet.
Embrace Small, Frequent Meals: Eating smaller, more frequent meals helps stabilize blood sugar levels.
Engage in Physical Activity: Commit to a brisk 30-minute walk at least 5 days a week.
Regularly Monitor Blood Sugar Levels: Self-monitoring is crucial for staying informed about your condition.

Avoid the following:

Avoid Sugary Drinks: Steer clear of sodas, sweetened drinks, and tetra-pack fruit juices due to their high carb and fructose content, linked to increased blood sugar, insulin resistance, and health issues like obesity and fatty liver.
Say No to Refined Carbs: Skip white bread, pasta, and rice as they are low in fiber and have a high glycemic index, leading to elevated blood sugar levels.
Be Wary of Sugary Foods: Fruit-flavored yogurts, breakfast cereals like sugary cornflakes or wheat flakes, honey, maple syrup, jaggery, and sugar are best avoided.
Avoid Packaged Snacks: These processed foods made from refined flour can quickly spike blood sugar.
Be Mindful of High Glycemic Fruits: Steer clear of high glycemic index fruits like bananas, chikoo, mangoes, dates, munakka, and raisins.
Limit Starchy Vegetables: Avoid potatoes, yam, colocasia, beets, squash, corn, and sweet potatoes.
Reduce Salt Intake: Use less salt in cooking, replace it with herbs and spices, and avoid high-salt commercial soups and gravies. Consider using salt substitutes.
Avoid Walking Barefoot: For diabetic individuals, it is advisable not to walk barefoot to prevent any foot-related issues.

I hope this information will help you.

Thank you.