New Delhi, January 11 (IANS). Many people go to sleep after eating a light dinner, but still the blood sugar remains high in the morning or night or sleep is interrupted. According to experts, the reason for glucose spike or sudden increase in blood sugar is not dinner, but the food consumed throughout the day.
Celebrity nutritionist Pooja Makhija said, “Your metabolism takes care of the entire day, not just the night. Therefore, focus on protein at the beginning of the day, then the worry of glucose spike at night will be reduced significantly. This method is proving to be very beneficial for people with diabetes, pre-diabetes or weight control.”
According to experts, there can be many reasons for sudden increase in glucose at night. In this, the insulin sensitivity of the body or the effect of insulin decreases in the evening and night, the liver produces and releases more glucose at night and the sugar level is also affected by the increase in cortisol and growth hormone during sleep.
Citing several studies, he further said, “Many new studies and controlled trials have shown that consuming more protein in the first meal of the day reduces this problem to a great extent. This is called the ‘second meal effect’. When more protein is eaten before breakfast or lunch, the effect of insulin is better for the subsequent meal, there are less fluctuations in blood sugar in the evening and there is less leakage of glucose from the liver throughout the night. Is.
One research showed that people who had a high-protein breakfast had significantly lower glucose levels after dinner, while the group with a low-protein breakfast had a higher spike despite having the same dinner. This clearly means that no matter how light the dinner is, a spike is visible in the continuous glucose monitor. Due to this reason, there is loss of sleep without any reason or high sugar in the morning on an empty stomach.
The expert also gave easy and effective tips to deal with the problem of glucose spike. He told that one must take 25 to 35 grams of protein in breakfast. For this, include eggs, curd, cheese, pulses, chicken, sprouts etc. in the diet. Even in your lunch plate, eat protein first and then carbs.
–IANS
MT/ABM