Q1. I have skipped all sugary food and drinks. Why does the blood sugar level stay high?
High blood sugar level has to do with carbohydrates including grains like rice, noodles, bread; root vegetables like sweet potatoes, potatoes; dried beans and bean products, dairy products, fruits as well as sugars and sugar alcohols in drinks and desserts. Blood sugar level will rise above normal if you eat too much of these foods.
Q2. Is it good enough for diabetic patients to skip carbohydrates? How can I keep blood sugar level under control?
Cutting all carbohydrates from diet is not the correct way of managing diabetes. Diabetic patients should have adequate carbohydrates every day.
Here come my five tips to control blood sugar:
First, have regular meals. It prevents fluctuations in blood sugar level.
If there is more than 6 hours between meals, try to have some snacks that contain carbohydrates such as some fruits or a glass of milk.
Second, maintain a balanced diet.
It can’t be all carbohydrates in each meal. You also need protein in your breakfast such as a slice of whole-grain bread with egg and a cup of skim milk. For lunch and dinner, make sure there are carbohydrates, proteins and vegetables. It helps keep the blood sugar level stable.
Third, choose carbohydrates with lower glycemic index such as quinoa, whole-egg noodles along with proteins and vegetables. It helps keep blood sugar level under control.
Fourth, avoid sugar-added drinks such as alcohol, fruit juice and soft drinks.
Finally, do not forget exercise. Regular exercise not only can bring down blood sugar level and body weight or maintain stable weight, it can also improve HbA1C level in the long run.
Q3. I don’t eat deep-fried food and snacks. Why is the bad cholesterol level still high?
First we need to find out whether you have any family history of high cholesterol. Are you a heavy drinker, heavy smoker or late sleeper? Is your diet high in saturated and trans fats?
What is trans fat? Baked goods and cakes with added hydrogenated oils, butter, shortening, etc., deep-fried foods, and dishes that require the deep-fried cooking process; all these are high in trans fat. Trans fat is bad for health as it increases “bad cholesterol” (LDL), and reduces “good cholesterol” (HDL).
Foods with high saturated fat include fats that are solids at room temperature such as butter, lard, coconut oil, or animal skin, fatty meat, belly meat, processed meat, and full-fat milk, etc. These foods can increase bad cholesterol in the body.
Q4. Instead of taking pills, can I lower my cholesterol with diet control?
It really depends on how disciplined you are in your diet control e.g. eat out less, cut down on all processed foods and try to eat more original and natural foods such as fresh meat, fish, seafood, eggs, fruits and vegetables. Try to eat more whole grains such as red rice, brown rice, oats, legumes, vegetables and fruits as they are high in water-soluble fibres which help to lower the bad cholesterol
Please keep alcohol and deep-fried food consumptions to a minimum. For meat- lovers, please try to reduce portions, increase intake of vegetables, and high-fibre carbohydrates. If you find it difficult to make these changes, you should follow your doctor’s instructions and take medication.
Q5. My cholesterol hardly goes down despite a light diet. Why?
The liver produces 80% of cholesterol in the body. If you often sleep late, try to go to sleep earlier, preferably before midnight. It helps keep the liver healthy and eventually improve your LDL cholesterol level.
Check out YouTube videos [1] from HKSH Medical Group for more health information.
