You’ve stopped eating refined sugar. You’ve skipped desserts, avoided sweets, and said no to sugary drinks. But your blood sugar levels are still high. What’s going wrong?
According to Edwina Raj, Head of Clinical Nutrition and Dietetics at Aster CMI Hospital, Bengaluru, cutting out sugar is a great step. However, it may not be enough on its own. Many people still see high glucose levels after giving up refined sugar. The reasons may surprise you.
Here are three key questions to ask yourself.
1. What kind of carbs are you eating?
Carbohydrates have the biggest impact on blood sugar. Even unrefined or “healthy” carbs can raise your glucose if you eat too much of them.
Whole grains, fruits, and vegetables are better than processed foods. But they still break down into glucose. Portion control is essential.
Dr Archana Juneja, an endocrinologist at Kokilaben Dhirubhai Ambani Hospital in Mumbai, says that even everyday items can spike blood sugar. Foods like white rice, white bread, fruit juice, and packaged cereals are common culprits. Starchy vegetables such as potatoes and sweetcorn can also have an effect.
She also points out that natural sweeteners like honey and jaggery may seem healthier than sugar but still raise glucose levels.
To understand how different foods affect you, Dr Juneja recommends using a glucometer or a continuous glucose monitor (CGM). This can help track how your blood sugar responds to specific meals.
2. Are you under stress or not sleeping enough?
Stress and lack of sleep can also raise your blood sugar levels. When you are stressed, your body produces hormones like cortisol and adrenaline. These hormones increase blood glucose to give you more energy — part of the "fight or flight" response.
But when stress becomes constant, it affects your ability to manage blood sugar. Poor sleep has a similar effect. It lowers insulin sensitivity, making it harder for your body to absorb glucose from the bloodstream.
To improve sleep, Dr Juneja suggests keeping a regular bedtime, avoiding caffeine in the evening, and staying off screens before bed. Aim for 7–8 hours of quality sleep each night.
3. Do you have any underlying health issues?
Some health problems make it harder to manage blood sugar — even if you’re avoiding sugar. Insulin resistance is one common issue. This is when your cells don’t respond properly to insulin, so sugar stays in your blood.
In Type 2 diabetes, insulin resistance is often the main problem. Even small amounts of carbs can cause large spikes in glucose.
Skipping medication or taking it at the wrong time can also lead to high readings. Other risk factors include alcohol consumption, obesity, and a high waist circumference. In women, a waist over 80 cm is a concern. For men, it’s over 90 cm.
What can you do?
Experts say the key is balance. Don’t just cut sugar — look at your whole diet. Watch your carb portions, even healthy ones. Eat balanced meals with protein, fibre, and healthy fats.
Stay physically active. Exercise helps improve insulin sensitivity. Take your medication as directed. Use tools like a glucometer to track progress.
Also, manage stress and sleep well. Together, these steps can help lower blood sugar and improve your overall health.
If blood sugar levels remain high, see your doctor. A personalised plan may be needed, including changes in diet, lifestyle, or medication.
With the right approach, better blood sugar control is possible — even without refined sugar.
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