New Delhi: Many people experience high blood sugar levels in the morning or at night despite having a light dinner. Experts say that sudden increases in blood sugar, known as glucose spikes, are not caused by dinner alone but by the overall diet throughout the day.
Celebrity nutritionist Pooja Makhija explains, “Your metabolism tracks your entire day’s food intake, not just the night meal. Focusing on protein intake early in the day can significantly reduce glucose spikes at night. This approach is especially beneficial for those managing diabetes, pre-diabetes, or weight control.”
According to experts, several factors contribute to sudden increases in blood sugar at night. These include reduced insulin sensitivity in the evening, increased glucose production and release by the liver during the night, and hormonal changes such as elevated cortisol and growth hormone levels during sleep that affect sugar levels.
Highlighting recent studies, the expert added, “Controlled trials show that consuming more protein in early meals reduces this problem considerably. This is called the ‘second meal effect’. When protein intake is high at breakfast or lunch, insulin works more effectively for later meals, evening blood sugar fluctuations are minimized, and glucose release from the liver during the night decreases.”
Research indicates that people who eat a high-protein breakfast maintain lower glucose levels after dinner compared to those who consume less protein in the morning, even if their dinner is the same. This explains why blood sugar spikes appear on continuous glucose monitors despite a light dinner, causing disturbed sleep or high fasting blood sugar.
Experts suggest practical tips to manage glucose spikes: include 25 to 35 grams of protein in breakfast by adding eggs, yogurt, paneer, lentils, chicken, or sprouts. Also, start your lunch with protein before consuming carbohydrates to improve insulin response throughout the day.
Following these dietary habits can help maintain stable blood sugar levels and improve overall metabolic health.
My name is Ganpat Singh Choughan. I am an experienced content writer with 7 years of expertise in the field. Currently, I contribute to Daily Kiran, creating engaging and informative content across a variety of categories including technology, health, travel, education, and automobiles. My goal is to deliver accurate, insightful, and captivating information through my words to help readers stay informed and empowered.
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