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Blood sugar fluctuations and how to prevent it: Nutritionist's advice

Blood sugar fluctuations and how to prevent it: Nutritionist's advice Illustrative photo (Freepik)
Author: Maria Kholina

Blood sugar fluctuations lead to worsening of well-being. Food, particularly carbohydrate consumption, has the greatest impact on this. Therefore, to adjust sugar levels, one must adhere to several rules in nutrition, according to nutritionist Anastasiia Holoborodko.

Blood sugar fluctuations

"The brain takes about 20% of the glucose from food (sugars, starches, refined cereals). And the brain's function is very sensitive to glucose fluctuations throughout the day. When sugar levels drop, the brain perceives a potential threat - the sympathetic system is activated, and glucose stabilization processes are triggered," explains the nutritionist.

The smaller the amplitude of sugar fluctuations throughout the day, the better. Besides food, stress, poor/lack of sleep, and level of physical activity also affect blood sugar levels, but food is the primary factor.

Consequences of blood sugar fluctuations include:

  • headaches
  • dizziness and decreased concentration and cognitive abilities
  • neurodegenerative disorders
  • post-lunch drowsiness.

"It is important to know how to maintain healthy sugar levels, not to overeat sweets, and to consume carbohydrates correctly," says Holoborodko.

How to eat carbohydrates correctly to prevent blood sugar fluctuations

"Do not eat carbohydrates at the very beginning of a meal and do not eat them separately: start with vegetables, greens, something protein-rich or whole grain - and only then eat carbohydrates," advises the nutritionist.

Rules to follow:

  • start with a salad or greens
  • dress it not only with oil but also with natural vinegar
  • then fish, eggs, whole cheese, pate, meat
  • then root vegetables, whole grains, hummus, pasta
  • a walk after a meal also helps stabilize sugar levels a bit.

"The best way to get sugar is from fruits. If your gastrointestinal tract is healthy - eat them after main courses, if not - have berries before meals. You can also eat them as a standalone snack sometimes," says Holoborodko.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.