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Root vegetables and blood glucose: a link – HealthifyMe

Written by hana

The main sugar in your blood is known as glucose. It comes from the food you eat and is your body’s primary energy source. All cells in your body receive glucose from your blood to use as fuel. The body controls blood glucose levels in moderation so that there is enough of it to maintain cells without over saturating the bloodstream. Throughout the day, blood sugar levels can vary. After eating, levels rise for about an hour before returning to normal. Before the morning meal, they are at their lowest. It is essential to keep them under control to prevent obesity and type 2 diabetes.

The levels of sugar (or more specifically glucose) in our blood directly affect our health. Because glucose affects critical biological systems, changes in glucose levels or how the body processes glucose can cause various health problems. For example, among many other adverse effects, it can weaken the immune system, increase the risks of obesity, diabetes and heart disease, accelerate aging and tooth decay, and negatively affect behavior. Root vegetables are readily available, and you can add them to any meal. Some root vegetables include onions, ginger, sweet potatoes, radishes, turnips, beets, garlic, fennel (a variety), celery, carrots, and turmeric.

Hypoglycemia occurs when the blood does not have enough glucose. Conversely, hyperglycemia occurs when the level of glucose in the body rises. Unlike hypoglycemia, hyperglycemia or having too much sugar in the blood often develops gradually over a few hours or days. However, both have adverse effects on the body, although there are different symptoms.

Track your blood glucose levels

To avoid long-term problems and reduce the unpleasant effects of high and low blood sugar, monitoring your glucose levels can help determine if you’re meeting your glucose goals. The method of performing a blood glucose test determines the level of sugar, or glucose, in the blood. If any of the following statements are accurate, you should take the test:

  • You lack exercise
  • You are overweight or underweight.
  • You have high blood pressure, high triglyceride levels, or low levels of good cholesterol (HDL)
  • You previously had insulin resistance.
  • You have a history of high blood pressure or strokes.
  • You are American Indian, Asian, African, Hispanic, or Pacific Islander.
  • Your family has a history of diabetes.

It is necessary to monitor blood glucose levels. But how exactly should one do that? The innovative device BIOS from HealthifyMe is the solution. A controlled device (CGM) continuously monitors your body (mainly your arm) and instantly monitors your blood glucose levels. It can monitor your glucose levels from the smallest bite to the last sip of water. Glucose monitoring can help professional trainers tell you what to eat and how to exercise.

Ideal blood sugar levels

Knowing the difference between hypoglycemia and hyperglycemia and the ideal range for blood sugar is critical before any test.

The typical range for fasting blood sugar is between 70 mg/dL (3.9 mmol/L) and 100 mg/dL (5.6 mmol/L), according to the World Health Organization. Therefore, lifestyle modifications are necessary when fasting glucose levels are between 100 and 125 mg/dL (5.6 to 6.9 mmol/L). In addition, you should closely monitor your blood sugar levels. Medical professionals diagnose diabetes if the fasting blood glucose level is 126 mg/dL (7 mmol/L) or higher.

Hypoglycemia occurs when the fasting blood glucose level is less than 70 mg/dL (3.9 mmol/L). On the other hand, hyperglycemia occurs when the fasting glucose level is greater than or equal to 125 mg/dL. (Not eating for at least eight hours.) However, the needs of children, teens, and expectant mothers may vary.

HealthifyMe Note

Get your blood glucose levels assessed right away to prevent further health problems. In the opinion of specialists, using a wearable tool such as BIOS is one of the most acceptable ways to track the effect of foods on your glucose levels. Less than 70 mg/dL (3.9 mmol/L) is the optimal fasting glucose level for healthy individuals without conditions such as diabetes.

Factors affecting blood sugar levels

Bad feed

Blood sugar levels change throughout the day. Your blood sugar level will rise as soon as you consume something, especially foods rich in carbohydrates such as bread, potatoes, or pasta. Carbs, fried meals, baked goods, sugar, soda, canned drinks, and other items are some of the usual ones. If your blood sugar levels are usually stable but you suddenly experience a sudden spike in your blood sugar, there may be a more serious underlying problem.

Lack of exercise

Since the body uses blood sugar as an energy source during exercise, it can greatly affect blood sugar levels. Your cells use blood sugar as energy when you use your muscles. People with sedentary lifestyles have difficulty digesting food. As a result, less sugar is absorbed, which leads to disease.


Insulin is an essential hormone that helps control blood sugar levels. The pancreas produces insulin. By helping the cells absorb sugar from the bloodstream, it helps regulate blood sugar. Therefore, it can significantly affect people with type 1 and type 2 diabetes.

Those with type 1 diabetes are unable to produce insulin in their body. Therefore, you must inject insulin daily. Your body makes insulin if you have type 2 diabetes, but it may not use it properly or make enough of it. Because your cells don’t react to insulin, more sugar keeps moving through your bloodstream.


When stressful conditions are present, blood sugar levels are affected by epinephrine (adrenaline), glucagon, growth hormone, and cortisol. For example, infection, serious illness, or severe emotional stress are stressful situations. The body prepares for stress by ensuring that it has enough sugar or energy on hand. As a result, the liver produces more glucose, glucagon and epinephrine (adrenaline) levels rise, and insulin levels fall. In addition, levels of growth hormone and cortisol increase simultaneously, making body tissues (muscle and fat) less responsive to insulin. If not handled, it may have various adverse effects on health.

drinking alcohol

Alcohol increases appetite, which can lead to overeating and affect your ability to control blood sugar levels. Drinking can raise blood sugar levels in modest doses, while excessive alcohol intake can lower it. In particular, for people with type 1 diabetes, it can bring it down to dangerous levels. Alcoholic beverages that contain carbohydrates, such as beer and sweet wine, may cause your blood sugar to rise.

Diet and its effect on blood sugar levels

Our diet greatly influences the majority of our body processes. Therefore, any impact on our health is crucial. It is one of the reasons why medical professionals advise their patients to follow a certain diet. The saying “you are what you eat” is true. Your cells receive nourishment from the smaller molecules that form when you eat something. For example, when a person consumes food containing carbohydrates, the digestive system converts the digestible foods into sugar, which is then absorbed into the blood.

According to research, nutrients clinically and significantly affect blood glucose levels. For example, your body does not receive any nutrition when you constantly eat fast food. Fluctuations in blood sugar are a result of this. Hence, doctors always recommend sticking to a diet rich in complex carbohydrates. It not only helps break down food slowly but also helps control blood glucose diseases. Root vegetables are a carb option that works with vegetarians and non-vegetarians.

Root vegetables and blood glucose

Any vegetables that grow underground are root vegetables. You can classify root vegetables as a seasonal group of winter and fall vegetables. This is because they can be kept long-term in cool, dark places after they are harvested in the fall.

Typically, most root vegetables are rich in nutrients and packed with health benefits. They are high in carbohydrates because many root vegetables are full of starch. Technically, not all of them are rooted. Some are swollen nutrient-storing appendages that provide the plant with food during the winter. If you have diabetes and want to lose weight, root vegetables, including potatoes, beets, carrots, radishes, turnips, turnips, and celery, are exceptionally better.

In general, root vegetables are starchy vegetables. Starches are carbohydrates that your body converts into glucose for use. Your body breaks down the nutrients in these vegetables to use.

Doctors have confirmed that root vegetables can help prevent many chronic diseases. Therefore, nutritionists also recommend adding it to your daily diet. In addition, many of these vegetables are rich in vitamin C and low in carbohydrates. In addition, root vegetables are rich in fiber. These nutrients not only make you feel full after eating, but also keep your digestive system healthy. However, since these foods are rich in carbohydrates, eating them in large quantities can cause your blood glucose to rise. Hence, you should consult your nutritionist about the right portions.

HealthifyMe Note

Several factors are responsible for keeping blood glucose levels under control. Diet plays one of the most important roles in this. Experts recommend incorporating carbohydrates, especially root vegetables, into the diet. Root vegetables are rich in starch, fiber and nutrition that help stabilize blood sugar levels. However, you should get it in moderation and under the supervision of a nutritionist if you have a medical illness.

How to incorporate root vegetables into your diet

Root vegetables, as the name implies, are vegetables rooted in the ground. These warming and satiating foods are grown underground in the soil. Therefore, they derive all the nutrients from the soil. Sweet potatoes, yams, beets, carrots, fennel, celery root, garlic, leeks, ginger, onions, and turmeric are among the most popular root vegetables. You can add this vegetable to almost any dish. Some of the best ways to incorporate it into your diet are:

  • Add them to toast as a topping
  • smash them
  • Air fry or roast in the oven
  • Add them to soup
  • Salad
  • Sandwich filling
  • Mix it in juice
  • Add them to your favorite dish (even on cheat day)
  • Bake it dry

The best part about these is that you can add them to anyone’s diet. Vegetarians can add them to their regular diet. Non-vegetarians can throw in their favorite meat and sauce. For vegetarians, since most of their diet revolves around plant foods, they can easily incorporate them. It is advisable to consult a dietitian before making a plan for yourself.

Storage and precautions

The best way to store vegetables is to wash them well and store them in the refrigerator. For vegetables like onions and potatoes, the best way is to store them in a container and keep them in a cool, dry place. It is necessary to clean the soil before consumption. If you are going to freeze them, wash them well, allow them to dry, and then place them in freezer bags to freeze.

Some people may develop an allergic reaction after eating root vegetables. Anyone experiencing hives, bloating, or breathing difficulties should see a doctor immediately. If this progresses to anaphylaxis, life-threatening conditions may appear. Therefore, it is best to determine if you are allergic to it before including it in your diet. Another side effect of root vegetables comes from over-consumption. Excessive consumption of it can lead to high blood sugar levels. That is why it is necessary to consult a nutritionist first.


Your health can be affected or affected by the amounts of glucose in your body. Keeping them at their ideal level is essential because both hypoglycemia and hyperglycemia are detrimental to the body. Diet is one of the best strategies for managing fluctuations in blood glucose levels. Carbohydrate consumption is one of the most important factors.

Experts advise to include root vegetables in the diet. Not only does it benefit people from all walks of life, but it also works to prevent disease. They are among the best sources and can be incorporated into your diet in various ways, including spreading them on toast, baking them, using them to make soups, salads, and more. However, consult your nutritionist before choosing a diet plan, as a higher intake of root vegetables can lead to higher blood sugar levels.

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