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Blood sugar control itself is increasingly common and becoming a new trend. Not only done by diabetics but by anyone who wants to control their blood sugar. However, is it true that checking your blood sugar is helpful for monitoring your blood sugar if you don’t have diabetes?
Founder of the Weisenberger Prediabetes Diet, Jill Weisenberger explains, blood sugar levels fluctuate throughout the day, whether you have diabetes, prediabetes, or not at all.
According to the CDC, blood sugar levels in healthy people range from 70 to 140 mg/dL depending on food intake, exercise, and more.
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“If you don’t have prediabetes or diabetes and your blood sugar fluctuates within the normal range, you don’t need to measure your blood sugar levels,” says Weisenberger.
Many people use a small handheld monitor with a glucose strip and a small needle to draw blood from a finger. This has made glucose monitors even more popular.
According to cookbook author and owner of Dana White Nutrition, Inc., Dana Angelo White says she sees no reason to monitor your blood sugar if you don’t have diabetes. “As a temporary experiment, it might be interesting to monitor blood sugar fluctuations that occur during eating, sleeping and exercising,” says White.
Dietary diabetes
The American Diabetes Association created the “Diabetes Plate Method” to help people with diabetes plan their meals more conveniently. However, people without diabetes can also use this method.
First, fill half your plate with non-starchy veggies. Examples of non-starchy vegetables include artichokes, beets, broccoli, cabbage, carrots, celery, radishes, tomatoes, radishes, and lettuce. Non-starchy vegetables have no significant effect on blood sugar levels.
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Second, fill a quarter of your plate with lean protein. Proteins are used in the body for cell structure, for the production of hormones such as insulin, and for many other functions. Foods that are high in protein, such as fish, chicken, meat, soy products, and cheese, are called protein foods. You can choose animal or plant protein options.
Third, fill the last quarter of your plate with carbohydrate foods. Carbohydrate foods include whole grains, starchy vegetables, fruit, milk and yogurt.
Choose whole grains whenever possible, including whole-wheat pasta, brown rice, quinoa and bulgur. Starchy vegetables, such as acorns and nuts, corn, green beans, parsnips, plantains, and potatoes. Legumes and beans can also make up a quarter of this dish, as they provide carbohydrates and protein.
Examples include beans, edamame, lentils and peanut butter, peas and tofu. Fruit and dairy products also make up a quarter of this dish. This means you can choose a fruit salad or yogurt instead of a starchy cereal or vegetable to add to a quarter of your plate.
Fourth, add water or other zero-calorie beverages to round out your meal. Drinks can affect body weight and blood sugar. Choose water, seltzer, hot or cold tea or coffee, no or only a small amount of added ingredients such as cream, sugar, milk or non-dairy creamer.
Fifth, choose healthy fats in small amounts. Healthy fats can be added to any part of the dish. For example, add a tablespoon of nuts, seeds, avocados or vinaigrette to a salad. (republic/hm06)
