One of the best coping mechanisms you can follow if you are glucose sensitive is to avoid the foods which cause your blood sugar to become unstable. These foods and beverages will include things which have a high glycemic index (GI). GI is a measure of the effect of certain foods based on how they affect blood sugar.
Some carbohydrates such as certain starches like potatoes and rice can cause you glucose levels to spike. When your blood sugar drops, you may experience symptoms of hypoglycemia or low blood sugar. You may sweat profusely or feel anxious or weak. The goal of your glucose intolerance eating plan is to avoid these extremes in blood sugar.
Other things can also impact your blood sugar. Alcoholic beverages or drinks containing caffeine can affect your glucose levels. These beverages can worsen your symptoms, increasing your level of intolerance.
Several things can cause glucose intolerance in addition to diet. Your diabetes medication may work too well, causing your blood sugar to drop too quickly. Biological conditions may affect your body’s ability to release stored sugar. Enzyme deficiencies may also play a role, necessitating changes in your diet.
Just as important as the foods you avoid is the timing of your meals or snacks. Your glucose intolerance eating plan will include frequent meals and snacks throughout your day to keep your blood sugar stable. Depending upon your symptoms, you may include snacks before you go to bed or work out, advises the National Institutes of Health.
Your objective is to avoid becoming too hungry, making you more vulnerable to the effects of glucose in your diet. It is at these times that you must make a special point to avoid high glycemic foods to avoid blood sugar spikes.
Putting It All Together
Your glucose intolerance eating plan will address the foods which you can safely eat as well as a schedule for maintaining your blood sugar. You should eat something at least every 4 hours. Citrus fruits, low-carb vegetables such as greens and carrots will satisfy your cravings, but not trigger significant increases in your blood sugar, explains Web MD.
You can also enjoy whole grain breads, legumes, and lean proteins to keep you feeling sated. Fiber-rich foods can help you feel full longer, recommends Mayo Clinic. Nuts such as almonds or walnuts make good snacks between your regular meals. Because you are keeping your blood sugar stable, you are less likely to overeat when your glucose levels drop. You may find that this diet plan can help you lose weight, another important strategy for managing diabetes.
Being glucose intolerant does not have to negatively impact your life. By making good choices, you can avoid the symptoms and complications of unstable blood sugar.
National Institutes of Health: Hypoglycemia – diabetes.niddk.nih.gov
Web MD: Glycemic Index and Diabetes – diabetes.webmd.com