Fluctuations in blood sugar cause exhaustion and fatigue during the day, reducing work efficiency and causing stress. It prevents weight loss and leads to more irregular eating.
If you crave sweets after every meal, if you cannot feel full, if you encounter problems such as blackout, sudden dizziness, if you have complaints such as palpitations and tremors when the meal time is late, if you are unable to sleep. If you wake up and feel the need to eat something, if you frequently doze off after eating or if you feel the need to sleep, you are also in trouble with sudden blood sugar attacks.
CAUSES OF BLOOD SUGAR FLUCTUATIONS
-Applying a wrong diet: If you follow a low-energy diet with limited foods to lose weight quickly, your body energy decreases, your mental health is negatively affected, the stress factor increases and blood sugar attacks are more common.
-Irregular eating habits and skipping meals
-Especially skipping the breakfast meal or choosing foods that rapidly increase blood sugar (pastry, bagel, buns, etc.) for breakfast.
-Excessive consumption of simple carbohydrates, especially white bread and sugary foods. excessive consumption.
-Stress and excessive caffeine intake.
-Eating low in fiber.
NUTRITIONAL RECOMMENDATIONS TO PREVENT BLOOD SUGAR ATTACKS
- AT EVERY MEAL CONSUMING SALAD: Vegetables are foods rich in fiber content. You can increase fiber intake and feel full with colorful vegetable salads.
- PREFER FOODS WITH LOW GLYCEMIC INDEX AND HIGH FIBER CONTENT:
With low glycemic index Foods prevent blood sugar from rising rapidly. Foods with high fiber content and whole grains are foods with a low glycemic index. Legumes, oats, vegetables and fruits are rich in fiber.
However, consuming fruits with higher fructose content, that is, more sugar, not alone but with a protein or fat source will prevent blood sugar fluctuations. (example: watermelon & cheese, dried fruit & milk, grapes & walnuts)
-HIGH CAMO SUCH AS ALCOHOL, TEA, COFFEE LIMIT BEVERAGES CONTAINING FEIN AND INCREASE WATER CONSUMPTION.
Consuming excessive tea and coffee and consuming these drinks with added sugar can rapidly reduce blood sugar and cause sweet attacks.
-DO NOT SKIP A MEAL
Skipping a meal may cause your blood sugar to drop and cause you to consume more and unhealthy foods at the next meal. It is especially important to start the day with a healthy breakfast to establish this order.
-CREATE BALANCE PLATES IN YOUR MEALS
There are 4 basic food groups: dairy group, meat group, grain group and vegetable - fruit group. Balanced plates increase the nutrition and satiety of your meals and ensure you get the nutrients and fiber you need. This prevents you from experiencing blood sugar attacks.
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