Elevated blood sugar – why?
Statistics show that the symptoms of prediabetes (primarily elevated blood sugar levels) are observed in approximately one in five people – and most do not know that they have such a metabolic disorder.
Prediabetes is a condition in which blood sugar levels are higher than normal but not yet dangerous. In the case of progression, the disease can develop into full-fledged type 2 diabetes – that is, the inability of the body to properly produce and absorb insulin.
The primary reason is excessive consumption of sugar and fast carbohydrates.
Daily amount of sugar
Modern nutritionists believe that exceeding 10% of the share of sugar in the daily calorie intake in the long term leads to the development of a number of chronic diseases – primarily obesity and diabetes. Most often, we are talking about a maximum figure of 35-50 g of sugar per day (including added sugar).
Diet for high sugar levels
Since diabetes is associated with the inability of the body to properly respond to consumed carbohydrates, to control blood sugar levels, first of all, it is necessary to give up sweets, as well as fast food and ultra-processed foods (they contain excess saturated fat and salt):
Breakfast
- Boiled meat – 50g
- Buckwheat porridge – 200g
- Beet and apple salad – 150g
- Tea with milk – 200ml
Snack
- Fresh apple – 1pc.
Lunch
- Vegetarian borscht with sour cream – 250g
- Beef stroganoff from boiled meat – 50g
- Braised cabbage – 100g
- Apple mousse with sweetener
Snack
- Rosehip decoction – 200ml
Dinner
- Cabbage schnitzel without salt – 150g
- Noodles with cottage cheese – 150g
- Tea – 200ml
Late-night snack (21:00 – 00:00)
- Kefir – 200ml
Additional notes
The calorie content of the presented diet is 2000 kcal – which is suitable for most women, as well as for men with low body weight, leading a low-active lifestyle.
The total protein content in the diet is 85 g or about 18% of the total calorie content. This amount is suitable for low muscle mass and a sedentary lifestyle.
The total amount of fat is 70 g or about 32% of the total calorie content. Saturated animal fats are minimized, and the main method of preparation is boiling.
The total amount of carbohydrates is 260 g or about 50% of the calorie content of the diet. Fast carbohydrates are reduced as much as possible. The amount of fiber is at least 25-30 g.
Why do morning sugar levels rise?
The morning rise in blood sugar is a natural phenomenon that occurs not only in diabetes or prediabetes but also in healthy people. In preparation for awakening, the body offline produces hormones that inhibit insulin and provoke the release of glucose.
Among other things, excessively high sugar levels in the morning can easily lead to the wrong choice of foods for dinner – including excessively carbohydrate-free ones. That is why the presented diet includes a late meal at 21-00.
If you notice unusual rises in blood sugar levels in the morning, it is recommended that you take an additional nighttime measurement – best around 2 or 3 am. If abnormally high or low values are found, we advise you to consult a specialist.