Start the day with whole grains. Try a hot cereal, like steel cut or old fashioned oats not instant oatmeal , or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar.

A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. Use whole grain breads for lunch or snacks.

Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as percent whole wheat bread. Also look beyond the bread aisle.

Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa. Choose whole fruit instead of juice.

An orange has two times as much fiber and half as much sugar as a ounce glass of orange juice. Pass on potatoes, and instead bring on the beans. Rather than fill up on potatoes — which have been found to promote weight gain — choose beans for an excellent source of slowly digested carbohydrates.

Beans and other legumes such as chickpeas also provide a healthy dose of protein. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.

Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

If the kidneys and liver do not work correctly, breaking down and excreting medication from the body becomes harder.

Excessive insulin production or supplementation can lead to hypoglycemia. Some tumors can cause low blood sugar , as they produce chemicals similar to insulin.

A tumor may also consume so much glucose that it does not leave enough for the rest of the body. People who undergo gastric bypass surgery might also experience hypoglycemia, as they will be able to take in less food than they were able to before surgery.

Nesidioblastosis, a rare condition involving the enlargement of beta cells, often results in an overproduction of insulin.

Beta cells produce insulin in the pancreas. Glucose is another product of carbohydrate breakdown. It is a simple sugar that cells in the body can easily convert to energy. Sugars, such as glucose, and complex carbohydrates make up the principal dietary carbohydrates.

Other sugars can include fructose, lactose, and maltose, along with sucrose table sugar. Complex carbohydrates can include starches and types of dietary fiber. The sugar goes straight from the digestive system into the bloodstream after an individual consumes and digests food.

However, glucose can only enter cells if enough insulin is also circulating in the bloodstream. Insulin is a protein that makes cells ready to receive glucose. The cells would starve without enough insulin or if they become too resistant to its effects. After people eat, blood sugar concentrations increase.

The pancreas releases insulin automatically to move glucose from the blood to the cells. The liver and muscles store excess glucose as glycogen. Glycogen plays an important role in achieving homeostasis, a balanced state in the body.

It helps the body function during states of starvation. If a person does not eat for a short period, blood glucose concentrations will fall.

The pancreas releases another hormone called glucagon. Glucagon triggers the breakdown of glycogen into glucose, which pushes levels in the blood back up to normal. People with diabetes need to maintain steady blood glucose levels.

However, those without diabetes should also avoid increasing their risk of developing the condition. The glycemic index GI can help people choose foods that will not disrupt their blood sugar levels. The index gives a value to each food. Foods that will cause blood glucose levels to spike dramatically, such as candy and sweet desserts, are high in the glycemic index.

Measured against glucose, which is in the index, foods such as soft drinks, white bread, potatoes, and white rice have a high glycemic score. Foods such as whole grain oats and some fruits and plants have a lower glycemic score.

The glycemic load GL is based on the GI. It provides a picture of the total impact a serving of food will have on energy levels. It is an essential part of effective diabetes control.

Many people with diabetes must check several times each day to plan for activities and meals, as well as scheduling doses of medication or insulin.

A person can test their blood glucose levels with a glucometer. They usually come with lancets, or tiny needles, as well as test strips and a logbook to record results. People with type 2 diabetes normally need to test blood sugar concentrations at least once each day.

Those who need to take insulin, which includes all people with type 1 diabetes and some people with type 2, have to test their blood several times a day.

Continuous glucose monitoring CGM can be an alternative method for glucose monitoring for people with diabetes. Eating a balanced diet with plenty of fruit and vegetables, maintaining a moderate weight, and getting at least minutes of moderate-to-intense exercise each week can help.

Any person who experiences symptoms of low or high blood sugar should see a doctor, whether or not they have a diagnosis of diabetes. Irregular or extreme blood sugar levels can lead to diabetes and other harmful complications. Both hyperglycemia and hypoglycemia can lead to the more severe complications of diabetes.

So, eating mainly low-GI foods and exercising regularly can help keep blood glucose balanced. Is low-sugar chocolate really better for my blood glucose? ow-sugar chocolate may be two different things. One is chocolate sweetened with a sugar alternative, such as sugar alcohols. Examples include mannitol, xylitol, or isomalt.

While they are usually lower in sugar, they still have carbohydrates and can affect blood glucose. They also have a slight laxative effect. Chocolate sweetened with stevia may be a better choice for a low glycemic treat.

Dark chocolate is better than milk chocolate, especially dark chocolate with a cocoa content of at least 70 percent. Typically, dark chocolate has a reasonably low glycemic index of 42 and a glycemic load of 9. As with all dietary matters, moderation is key,so keep an eye on portion size and read nutrition labels.

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