Blood sugar , is a critical source of energy for the body, but to maintain healthy levels is equally essential for overall health. While much needed attention is given to blood sugar management in people with diabetes, research increasingly shows that stable blood glucose levels benefits everyone. Fluctuations are normal, not everyday it can be the same but everyday fluctuations or spike in blood sugar can contribute to food cravings, fatigue and increases the risk of chronic illnesses, type 2 diabetes, heart diseases and obesity over time.Rohan Sehgal known on Instagram as rohansehgal.official, a wellness enthusiast, shares real-time insights on how everyday foods we consume impact our blood sugar levels. Using a glucose monitoring device he compares Indian and global food items and show how different meal react on body’s metabolic process.
What is a glucometer
A medical device used to measure the amount of sugar, (glucose) in the blood. It is commonly used by people with diabetes or prediabetics and is now gaining widespread popularity.One practical approach to comprehending this is to look at how different foods affect blood sugar levels post-meal. With a glucose monitor, it is clear that not all carbohydrates or breakfast foods work the same way on the body. For instance, a recent study of two breakfast options showed extreme differences in their effects on blood sugar.
In one such test, the subject consumed about 150 grams of besan chilla (gram flour pancakes), paired with green chutney and pickle. and the total calorie outcome was roughly about 400. The blood sugar increases measured after the meal was only 16 mg/dL, and it bounced back to baseline in approximately 1.5 hours, when tested with glucose monitor. The high fiber content of besan (gram flour), had a low glycemic index, and low GI foods digest rather slowly causing a gradual rise in blood glucose levels, helping us sustain more energy throughout the day.Another glucose monitor testing showed the consumption of 200 grams of homemade sabudana vada, accompanied by green chutney. The meal had approximately 600 calories, the resulting blood sugar spike was 48 mg/dL, 3x than besan chila. This could have something to do it being deep fried.Let’s check out a list of other food items and their effects on blood sugar levels in the body
Black coffee with Ghee- Spike 0 mg/dLIt is a low carb, fat rich beverage that helps minimise glucose stability.Sabudana khichdi with curd- Spike 39 mg/dLEven after pairing sabudana with curd, it cannot neutralise blood glucose levels.Whey protein with toned milk- Spike 0 mg/dLA well-formulated protein shake may be a better option for sustained energyFrapoucino- Spike 40 mg/dLThe sugary, milky drink often leads to spike1 Boondi laddu- spike 29 mg/dLEven slight amounts of refined sugar can have a significant impactRava masala dosa- Spike 21 mg/dLSouth Indian breakfasts may not spike glucose levels instantly when paired with fat or proteinMasala coke- Spike 59 mg/dLSweet beverages as such as this one is the quickest way to destabilize blood sugar levels.Sparkling water- Spike 0 mg/dLA safe option to consume1 banana- spike 30 mg/dLWhile it many be healthy, fruits like bananas can still raise blood glucose levels and should be balanced with proteins or fats
Is this even relatable for non-diabetics
Modern research highlights that the maintenance blood sugar levels in the body relates to overall metabolic health. High glucose levels means higher energy crashes and impact on hunger as well as mood. In long term, health complications may also arise. Keeping post-meal glucose rises below 30 mg/dL and returning to baseline within 2-3 hours is considered ideal for optimal health.