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The festive season is loaded with tasty meals that make you feel good emotionally. Portions are generous, and there are plenty of leftovers. This type of food environment is difficult to control, and even if you have the best intentions, overeating is very likely. When you have diabetes, though, this can make you feel lethargic and potentially lead to hyperglycemia, or high blood sugar. More information on how food affects blood sugar is included below, as well as advice on what to do if you eat too much while you have diabetes.
Carbohydrates in the diet can produce an increase in blood sugar (called glucose) after a meal. However, not all carbohydrates are made equal. Complex carbohydrates, such as whole grains, vegetables, fruits, and legumes, are richer in fibre, which aids digestion and prevents sugar rises. Sugary foods, on the other hand, such as soda, cakes, cookies, and pies, are carbs, but their high added sugar content and lack of fibre will produce a spike in your blood sugar. That doesn't imply you should eliminate carbs from your diet. Instead, choose complicated ones over those with extra sugar. And eat a little piece of anything high in sugar, such as baked goods.
The amount of carbs you need to consume is specific to you and depends on factors such as your height, weight, gender, activity level, and blood glucose management plan. Eating too many carbs, whether on a special occasion or around the holidays, may wreck havoc on your body and leave you feeling sluggish. It is important to discuss all eventualities with your healthcare physician before they occur so that you are prepared to address them if they do arise.
Breathe: The first thing to remember is not to be upset; it happens even with the greatest of intentions. Forgive yourself, think positively, and take the necessary actions to restore your blood sugar to normal levels.
Keep A Check: When there is more food than you are used to or you are unsure how your blood sugar will react during the festivities, see your doctor about how frequently you should check and what your blood glucose levels should be. Checking your blood glucose levels and treating hyperglycemia early can help you avoid issues linked with hyperglycemia.
Walk: Exercise can assist in lowering your blood glucose levels. Walking for 2 minutes after meals is adequate to reduce blood sugar, according to a 2022 study published in Sports Medicine. Furthermore, if you have ketones, you should avoid activity because it can raise your blood sugar. Your best bet is to consult with your doctor about the safest strategy to lower your blood glucose levels.
Water Is the Key: One of the indications of hyperglycemia is frequent urination, which can lead to dehydration. If you've been overeating, drink plenty of water—at least 8 fluid ounces (or 1 cup) per hour. This can also assist to dilute the elevated blood sugar levels in your system.
