Endocrinologists reveal five habits to quit for healthier blood sugar levels

Endocrinologists are highlighting five common daily habits that can negatively impact blood sugar levels, increasing the risk of pre-diabetes and type 2 diabetes. These experts emphasize that while natural fluctuations in blood sugar are normal, frequent and significant swings can have serious long-term health consequences.

“

In the United States, millions of people have undiagnosed diabetes or prediabetes. When diabetes develops, it can lead to serious complications that are in many cases preventable.

One primary habit to eliminate is the consumption of sugary drinks. Beverages like sodas, sports drinks, sweetened coffees and teas, and cocktails are major sources of added sugar. Unlike solid foods, these drinks lack fiber, protein, and fats, leading to rapid sugar absorption and sharp spikes in blood sugar and insulin levels. Research links regular consumption of these drinks, and even large amounts of fruit juice, to a higher risk of type 2 diabetes. Healthier alternatives include water, sparkling water, or unsweetened beverages like herbal teas or fruit-infused water.

“

This can lead to a sharp spike in blood sugar and insulin levels.

Prolonged sitting is another detrimental habit. Whether at a desk, in meetings, or on the couch, extended periods of inactivity reduce the body's insulin sensitivity, making blood sugar regulation more difficult. Endocrinologists recommend incorporating more movement throughout the day, such as frequent short walks. Even brief physical activity, like 15-minute walks after meals, can significantly improve the body's response to insulin and help lower blood sugar levels. Incorporating short bursts of exercise, like squats or jumping jacks, during sedentary periods is also beneficial.

“

Research shows that regular consumption of sweetened beverages, and even larger amounts of fruit juices, is associated with a higher risk of developing type 2 diabetes.

The article also touches upon the reliance on refined carbohydrates, suggesting that a complete elimination might not be the best strategy. Instead, the focus should be on the quality and type of carbohydrates consumed. While the article text cuts off here, the implication is that choosing whole, unprocessed carbohydrate sources is crucial for better blood sugar management.

“

Even a 15-minute walk after a meal can improve the body's response to insulin.