8 Common Daily Habits That Could Be Unknowingly Raising Your Blood Sugar Levels
Maintaining balanced blood sugar levels is vital for everyone, not just those with diabetes. It plays a crucial role in heart health, energy boost, and long-term disease prevention. Despite making healthy food choices, certain daily habits may inadvertently cause spikes in your blood sugar. Here, we outline eight unexpected behaviors that could be impacting your glucose levels and how to make effective adjustments.
1. Starting Your Day With a Sugary Drink
Your morning pick-me-up, like a latte or energy drink, could be raising your blood sugar significantly due to high sugar content. Consider these popular morning drinks:
- A grande White Chocolate Mocha from Starbucks contains 46 grams of added sugar (about 11.5 teaspoons).
- A 16 oz Rockstar Energy Drink packs a whopping 61 grams of added sugar (nearly 15 teaspoons).
These beverages often lack essential nutrients like fiber and protein, crucial for stabilizing blood sugar, especially when consumed on an empty stomach.
Tip: If you’re fond of sweetened coffee, consider decreasing the sugar or pairing your drink with a high-protein, high-fiber breakfast.
2. Not Drinking Enough Water
Dehydration can lead to increased blood sugar levels as low water intake elevates hormones like vasopressin and cortisol that influence glucose regulation. Research has found that a higher intake of water may lower the risk of developing type 2 diabetes.
Tip: Make it a habit to sip water throughout the day, not just when you’re thirsty.
3. Feeling Stressed Out All the Time
Constant stress triggers the release of hormones such as adrenaline and cortisol, which can raise blood sugar levels. Stress can also lead to increased hunger and cravings for sugary foods.
Tip: Engage in stress-reducing activities like walking, meditation, or journaling.
4. Skimping on Sleep
Insufficient sleep negatively impacts blood sugar regulation. Studies reveal that sleep deprivation not only causes fluctuations in blood sugar but also heightens cravings for sugary foods.
Tip: Aim for at least 7 hours of quality sleep each night. If you struggle with sleep, consult a healthcare provider or sleep specialist.
5. Downing Sugary Beverages All Day
Your morning latte isn’t the only culprit; continuously sipping on sodas, chocolate milk, and fruit juices can also spike your glucose levels. Regular consumption of sugar-sweetened drinks is linked to higher risks of type 2 diabetes and metabolic syndrome.
Tip: Limit sweetened beverages and opt for water, unsweetened tea, or seltzer most of the time.
6. Not Eating Enough Protein and Fiber
Incorporating protein and fiber in your meals can slow down digestion, helping to mitigate blood sugar spikes after eating. For instance, a study showed that consuming protein and vegetables before carbs reduced post-meal blood sugar levels by 40%.
Tip: Ensure every meal or snack includes some form of protein (like chicken, eggs, or tofu) and fiber (such as vegetables or whole grains).
7. Sitting Too Much
A sedentary lifestyle raises the risk for various health issues, including type 2 diabetes. Engaging in short bursts of activity, like a 10-minute walk post-dinner, can effectively manage blood sugar levels.
Tip: The CDC recommends 150 minutes of moderate activity (or 75 minutes of vigorous activity) each week, combined with at least two days of strength training.
8. Relying on Takeout and Fast Food
Fast foods are often filled with refined carbohydrates, unhealthy fats, and excessive calories, contributing to blood sugar spikes. Research shows that preparing meals at home is associated with lower rates of type 2 diabetes and obesity.
Tip: While you don’t have to eliminate takeout, focus on cooking more at home using blood sugar-friendly ingredients, such as lean proteins, healthy fats, and high-fiber carbs.
What To Do If Your Blood Sugar Is High
If you suspect your blood sugar levels are elevated, schedule an appointment with your healthcare provider. They can conduct blood tests, assess glucose levels, and recommend further steps.
If diagnosed with high blood sugar, your healthcare provider will help create a tailored plan aimed at glycemic control that might include:
- Reducing added sugar and refined carbs
- Increasing physical activity
- Managing stress
- Improving sleep
The Bottom Line
Seemingly harmless daily habits—like insufficient water intake, skipping workouts, or enjoying a morning latte—might be adversely affecting your blood sugar levels more than you think. With a few simple changes, you can achieve stable blood sugar levels, significantly reducing your risk of diabetes and other related health issues.
