Maintaining a healthy blood sugar range is crucial for optimal health, and exceeding the ideal levels can have severe consequences. A study published in The Lancet found that people with high blood sugar are at an increased risk of developing diabetes, heart disease, and kidney damage (1). When blood sugar levels exceed 300 mg/dL, it can lead to a range of symptoms affecting various aspects of one's life.
The Impact on Mental Health: How High Blood Sugar Affects Mood
High blood sugar has been linked to changes in mood and cognitive function. Elevated glucose levels have been shown to alter the functioning of neurotransmitters such as serotonin and dopamine (2). This can manifest as irritability, anxiety, or depression. In severe cases, high blood sugar can even cause delirium, confusion, and difficulty concentrating.
Dietary Changes: Selecting Foods That Help Regulate Blood Sugar
The type of food consumed plays a significant role in managing blood sugar levels. A diet rich in fiber and protein helps slow down glucose absorption into the bloodstream (3). Whole grains such as brown rice, quinoa, and whole-wheat bread are better choices than refined carbohydrates found in white bread or sugary snacks.
Physical Activity: Exercise's Dual Role in Regulating Blood Sugar
Regular physical activity has a dual role to play when it comes to regulating blood sugar levels. It not only helps lower glucose levels but also improves insulin sensitivity (4). However, intense exercise can cause an immediate spike in blood sugar due to the release of stored glycogen.
The Effect on Heart Health: Why High Blood Sugar Is Concerning
Elevated blood sugar has a direct impact on cardiovascular health, increasing the risk of heart disease and stroke. The American Heart Association states that people with high blood sugar are more likely to develop coronary artery disease (5). Maintaining healthy blood sugar levels is essential for reducing this risk.
Identifying Warning Signs: Recognizing High Blood Sugar Symptoms
Symptoms associated with high blood sugar include increased thirst, blurred vision, and recurring infections. If left unmanaged, these symptoms can escalate into diabetic ketoacidosis or hyperglycemic crisis (6). These medical emergencies require immediate attention from a healthcare professional.
Mitigating Risks: Natural Supplements That Support Healthy Blood Sugar
Certain supplements have been found to support healthy blood sugar levels when combined with lifestyle modifications. Chromium and berberine, for instance, may help improve insulin sensitivity and glucose metabolism (7).
References:
The Lancet, "High fasting plasma glucose concentrations in adults associated with increased risk of death from all causes"
Nutrition Research Reviews, "Glycemic control and neurotransmitter function: A review."
Journal of Clinical Biochemistry and Nutrition, 2015, Vol., Issue 64
American Diabetes Association, "Exercise management for people with type 1 or type 2 diabetes."
The Lancet Global Health, Heart health in the era of COVID-19
6 . Diabetes Technology & Therapeutics Journal Article - Diabetic Ketoacidosis
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Hello, I'm Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I'm going to answer the question, is grapefruit good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid).
Headlines in California 2 short years ago touted that grapefruit was the key to weight loss and the cure for diabetes. They touted scientific proof that the grapefruit diet fad of the 80’s now has scientific backing.
The 2014 study, conducted at UC-Berkeley, one group of mice an antioxidant called naringin, a bioactive compound in grapefruit juice that has been identified as a key agent in weight loss.
Another group of mice got the prescription drug metformin, the most common glucose-lowering drug prescribed for patients average blood sugar for diabetic with Type 2 diabetes.
Researcher Professor Joseph Napoli said: "The grapefruit juice lowered blood glucose to the same degree as metformin. That means a natural fruit drink lowered glucose levels as effectively as a prescription drug."
Sounds great doesn’t it? I mean grapefruit juice is much cheaper than metformin, so let’s all throw blood sugar 146 after eating our drugs out and move to Florida!
But wait a minute. There was a slight problem with the study.
NONE of the mice actually had diabetes!
AND, the study was funded by the California Grapefruit Growers Cooperative.
So, let’s take a look at the grapefruit and it’s juice to see how it really affects those of us with diabetes and if or not it is a good choice to add to our diet.
If you were to look at the nutritional values of a grapefruit, the 1 thing that will leap off the page is that contains 142% of the recommended daily allowance of Vitamin C. I would say that is a lot. It also packs a pretty good punch with Vitamin A. You will also get some potassium, calcium and iron. What you won’t get is sugar, fat, cholesterol or sodium. And a whole cup of grapefruit sections with the juice is only 69 calories. The best news? Grapefruit has a GL of 4.
So, even though I put very little stock in the UCB study about grapefruit being better than metformin in helping control diabetes, it is a great fruit to add to your diet.
One quick word about grapefruit juice. Most of them are great. But be careful that you are getting 100% grapefruit juice and not a blend of juices or something with a bunch of additives. Those products can contain sugars and other ingredients that aren’t as diabetes friendly as the real thing.
I hope this answered your question is grapefruit good or bad for diabetes. Don’t forget to get your diabetes management book.
Let me know if you have any other diabetes related questions.
