4 mistakes that cause blood sugar to rise silently even without eating sweets.

For people with diabetes, simply avoiding candy and sweets isn't enough to keep blood sugar stable. It's not that simple. There are daily habits that can raise blood sugar even without directly consuming sweets.

Even without eating sweets, the following actions can still cause blood sugar levels to rise in people with prediabetes and diabetes:

Some types of cakes, even those that aren't sweet, can still cause blood sugar levels to rise due to their white starch content.

PHOTO: AI

Eat foods that contain hidden sugars.

It's not just sweets that raise blood sugar; many non-sweet foods like white bread, noodles, and other white starchy foods also increase blood sugar levels. These foods may not contain added sugar, but their high white starch content is broken down into glucose and rapidly absorbed into the bloodstream. The result is a sudden spike in blood sugar, according to the health website Verywell Health (USA).

To prevent this, those who want to control their blood sugar should limit their intake of refined carbohydrates. Instead, they should prioritize whole grains such as brown rice, oats, and quinoa.

Sitting for long periods, lack of exercise.

The habit of sitting for long hours, such as while working in an office, playing games, or watching television, reduces glucose consumption in skeletal muscle. As a result, blood glucose levels, especially after meals, remain high for extended periods.

Studies show that during hours of continuous sitting, occasionally getting up to walk around or doing short stretches for a few minutes can significantly reduce blood sugar levels. Experts recommend that after every 20-30 minutes of sitting, people should stand up and walk around for 2-3 minutes. If you're afraid of forgetting, set a reminder on your phone.

Dehydration

Dehydration can cause blood glucose to become more concentrated, while also increasing stress hormones like vasopressin and cortisol. These hormones reduce the effectiveness of insulin and contribute to temporary hyperglycemia.

Therefore, to avoid dehydration, drink water regularly throughout the day. Don't wait until you're thirsty to drink, especially in hot weather or when exercising.

Caffeine

Caffeine contains no sugar but can stimulate the central nervous system, increasing hormones like adrenaline and cortisol, prompting the liver to release glucose into the bloodstream. Some people sensitive to caffeine may experience a slight increase in blood sugar after consumption. Foods high in caffeine include coffee, tea, and some energy drinks.

If patients monitor their blood sugar and notice an increase in blood sugar levels after consuming caffeine, they should try reducing their coffee intake or switching to herbal tea, according to Verywell Health .

Source: https://thanhnien.vn/4-sai-lam-khien-duong-huyet-tang-am-tham-du-khong-an-ngot-185260123194658277.htm