Eat too much sugar last night? Here’s how to manage your blood sugar today

Reviewed by dietitian Karen Ansel, MS, RDN

Main points

• If you ate too much sugar last night, there are things you can do to get back on track.

• The first thing to do is start with a balanced breakfast that is rich in protein and fiber.

• Your blood sugar will rebound more efficiently, and you’ll have better energy.

After a night of eating more sugar than you want, you may be tempted to try to make up for it by taking drastic measures like skipping meals. However, this plan can backfire, causing chaotic blood sugar levels, not to mention more hunger. “After a night of high sugar, the goal isn’t to ‘undo’ what you ate, it’s to help balance your body and stabilize your energy for the day ahead,” says pediatrician Saumya Adhikari, MD.

In fact, skipping meals can, paradoxically, lead to intense sugar cravings throughout the day. Instead, experts recommend starting your day with a well-balanced breakfast that’s rich in protein and fiber.

Keep reading to learn why eating a balanced breakfast is the first thing you should do, as well as other expert tips for getting your blood sugar on track.

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Why you should eat a well-rounded breakfast first

A nutritious morning meal rich in protein and fiber works very well for blood sugar, eg.

It provides sustainable energy

“Start your day with a high-protein breakfast to help stabilize your blood sugar and keep cravings under control,” says diabetes educator Carolyn Thomason Bunn, RD, CDCES. Protein is digested more slowly than carbohydrates, so it helps prevent blood sugar spikes. Stable blood sugar levels promote intuitive energy levels to power you through the morning without a crash.

What are some ways to add protein to your breakfast? “Eggs, cottage cheese or a protein-packed smoothie can all set your blood sugar up for a day,” says Bunn.

This can prevent excess blood sugar spikes

Don’t be afraid to include carbs in your breakfast. But try to make them fiber-rich carbs like whole grains, beans, fruits and vegetables, says endocrinologist and internal medicine physician Maria del Mar Félix Morales, MD, whose fiber helps slow carbohydrate absorption and helps smooth glucose swings.

Because fiber delays carbohydrate absorption, it gives insulin more time to do its job. This can prevent the blood-sugar roller coaster you get from eating low-fiber, highly refined carbohydrates. Adding fiber to your breakfast isn’t the only reason. Because we don’t digest fiber, it moves slowly through the stomach, helping to prolong fullness.

It can help keep blood sugar on an even keel

Studies show that people who regularly skip breakfast are more likely to develop high blood pressure. Researchers believe this is related to the effect skipping breakfast has on the body’s circadian rhythm, an internal clock that is controlled by eating, sleeping and sunlight. The end result? If you don’t eat shortly after waking up, it can mess with this rhythm and harm your metabolic health.

Skipping breakfast is even more problematic for people with diabetes. One study found that people with diabetes who did not eat breakfast regularly had lower daily blood sugar fluctuations and poorer long-term blood sugar control.

This can help prevent cravings later in the day

“Fasting after eating too much sugar impairs glucose control and causes cravings,” says Felix. Studies show that skipping breakfast can contribute to insulin resistance and poor blood sugar management, as it often encourages eating a large meal later in the day.

“Skipping meals can put you on a blood sugar roller coaster,” says Diana Mesa, RDN, LDN, CDCES. the reason? When you don’t give your body the fuel it needs throughout the day, it tries to compensate later by sending you hunger signals that tell you to eat more calories and carbs. This can put more stress on your pancreas, which responds by pumping out more insulin. If this happens persistently, it can lead to or worsen insulin resistance.

So, make it a point to eat breakfast, even if it’s just a container of yogurt with some nuts and berries. “At the end of the day, you [won’t be] You’re looking for foods that give you quickly accessible energy (aka sugar) because you haven’t eaten enough throughout the day,” Mesa says.

Other blood sugar-friendly strategies to try

A healthy, balanced breakfast should be the first line of defense after a night of too much sugar. But that’s not the only step you can take to get things back on track. For better blood sugar management, try these strategies.

• go for a walk “Light movement increases the uptake of glucose by the muscles, helping to lower blood sugar naturally,” says Felix. You don’t have to start the day with an intense run or HIIT workout to reap the blood sugar benefits of movement. “Even a brisk 10-minute walk can help lower your blood sugar and increase energy,” Bunn says. Any time is a good time. But if you have a few extra minutes in the morning, try a brisk walk after breakfast for even more stable blood sugar results.

• drink up “Drinking water first thing in the morning supports the kidneys and helps clear glucose more effectively, as excess sugar can cause dehydration,” says Felix. “Stick to unsweetened beverages or beverages [made] Sugar substitutes don’t spike your blood sugar,” says Mesa.

• Get a good night’s rest. “Lack of sleep increases insulin resistance the next day, so a restful night can help reset glucose metabolism and prevent insulin resistance,” says Felix. For better blood sugar tomorrow, aim for seven to nine hours of sleep tonight.

Our experts

Experts agree that you can’t make up for a night of high sugar intake. But you can get things back on track the next morning by starting fresh with a balanced breakfast full of protein and fiber. Not only will your blood sugar rebound more efficiently, you’ll have better energy and fewer cravings. And if you’re still worried about all that sugar, you can relax. “One meal a day doesn’t make or break your health,” Bunn says. “You don’t need to restrict yourself or ‘make up’ for anything. Just go back to your normal routine and know that your blood sugar will return to normal too.”

Read the original article on EatingWell