Binge eating is a guilty pleasure that most people indulge in on occasion. And sugary foods, baked confectioneries, and sweet beverages are the ultimate options to satisfy such cravings. However, people with diabetes should be aware that excess sugar can instantly spike blood glucose levels, causing significant damage. But fret not. Here are a few simple to-dos to lower the risk of complications from eating too much sugar at once.
Stay hydrated
After detecting a lot of sugar in the body, the pancreas release more insulin. This can trigger polyuria, a condition that increases the urge to urinate. To counter dehydration caused by excess urination, doctors recommend drinking plenty of water after a sugar binge. Water also helps dilute extra sugar in the bloodstream to manage diabetes symptoms better.
Engage in physical activity
Physical activity releases feel-good hormones called endorphins. Endorphins counter symptoms like fatigue, bad mood, and general lethargy, all commonly observed with diabetes. In addition, physical movement engages core muscle groups, allowing the body to burn more carbohydrates and break down sugar faster.
Track blood sugar levels
Excess sugar increases the risk of hyperglycemia among those with diabetes. And hyperglycemia can trigger temporary weight gain, fatigue, irritable mood swings, and frequent urination. This is one of the main reasons to check blood sugar levels continually. Depending on the type and severity, doctors may suggest using insulin to manage hyperglycemia better.
Plan the next meal
It is essential not to skip a meal, as fasting after a sugar binge can trigger an imbalance in blood glucose levels. Instead of eating one heavy meal, spread the food intake throughout the day. This allows the body to easily break down carbohydrates without releasing excess glucose.
Switch to low-carb foods
Foods with a lower glycemic index contain fewer carbohydrates and calories. These foods lower the risk of blood sugar spikes, especially after a sugar binge. In addition, fresh fruits, vegetables, legumes, whole grains, and organic dairy are rich in proteins, fibers, and anti-inflammatory nutrients that aid digestion, manage inflammation, and boost immunity. They further prevent a relapse into another food binge as glucose levels stabilize.
