Effect of Intermittent Fasting on Blood Sugar
The benefits of intermittent fasting are many, the most famous being weight loss and weight control, and they are very effective. Besides, light fasting can also regulate metabolism and strengthen the immune system. Some people may be afraid to try it easily for fear that their blood sugar will be affected.
Such concerns are justified, as each person’s body condition is different, and the ability to control blood sugar also varies. In most cases, fasting can lower blood sugar, but there are exceptions where blood sugar rises instead of falling.
How Intermittent Fasting Helps with Weight Loss
Unlike other diets, intermittent fasting is mainly about limiting the amount of time you eat without very deliberately restricting a particular type of food. Of course, for the best weight loss results, it is still important to eat a healthy diet, such as more fruits, vegetables, protein, and healthy fats, and avoid sugar, refined grains, and processed foods
The food we eat is broken down by enzymes in the gastrointestinal tract, and the nutrients from it enter the bloodstream and are delivered to various tissues and organs in the body. Glucose, which is broken down from carbohydrates, enters the bloodstream where it is absorbed by cells and used as energy. If there is too much glucose and the cells do not use it completely, the body brings in the excess sugar through insulin and stores it in fat cells.
Typically, after a sustained period of not eating, insulin levels will drop and the fat cells will release the stored sugar to be used as energy. If insulin remains at a low level, the body continually consumes the stored glucose, and weight loss will gradually occur. The purpose of intermittent fasting is to allow insulin levels to drop and remain low long enough for the body to burn off excess fat.
Intermittent Fasting Improves Blood Sugar Levels
According to a study in the journal Obesity, a team of researchers conducted an intermittent fasting experiment on 15 overweight men with an average age of 55 years during a 14-day test.
The men continued to follow their usual daily diet but limited their meal times to nine hours. The results of the study showed that this time-restricted diet improved and controlled blood sugar, with some participants experiencing varying degrees of weight loss.
A case study published on the U.S. National Library of Medicine website showed that patients with type 2 diabetes who followed intermittent fasting experienced significant improvements in blood sugar levels. This study also demonstrated that fasting can reverse insulin resistance so that insulin therapy can be stopped while maintaining glycemic control. In addition, these patients were successful in losing weight and reducing their waist circumference.
Why Blood Sugar Rises After Intermittent Fasting
Not all studies have shown that intermittent fasting lowers blood sugar levels, and some people experience elevated fasting blood sugar after fasting. Fasting can cause blood glucose to rise if you feel nervous and stressed during the fast, or if you already have insulin resistance.
A Brazilian study showed that the stress caused by fasting may increase the production of free radicals, which can damage cells in the pancreas, and that damage to the pancreas can affect the normal production of insulin, which in turn reduces the ability to control blood sugar.
How To Control Blood Sugar With Intermittent Fasting
If you want to use intermittent fasting to control your blood sugar levels, there are some things to consider, especially if you have type 2 diabetes.
1. Choose a period to fast that will not stress you out.
During a fast, insulin levels drop and your body releases the stress hormone cortisol from the liver, which tells the liver to release more glucose. And when you are under stress or have type 2 diabetes, the liver may overreact, thus releasing more glucose and causing a rise in blood sugar.
2. Keep Exercising
When the liver releases glucose into the bloodstream and delivers it to cells for energy via insulin. And regular exercise will increase energy consumption and burn more fat. General aerobic exercise for example, running, yoga, swimming, cycling, hiking, etc., or strength training, high-intensity interval training can help you improve the effectiveness of light fasting fat burning and muscle building.
3. Respect doctor’s orders when necessary
Fasting may lead to hypoglycemia, although this situation is rare, but still need to pay attention to. Especially if you have diabetes and are taking glucose-lowering drugs, this risk will increase.
In addition, people with a history of eating disorders such as anorexia, bulimia, and pregnant or breastfeeding women are not advised to attempt intermittent fasting unless under medical supervision and close supervision.
Conclusion
Intermittent fasting can improve insulin sensitivity and lower fasting blood glucose levels, which is essential for reducing the risk of cardiovascular disease and diabetes and improving long-term health. However, in some cases, blood glucose increases after fasting, which is a normal metabolic phenomenon.
The duration of fasting depends on each individual’s routine and preferences generally ranging from 16 hours to several days. A low-carbohydrate diet should be eaten as much as possible during meals to reduce insulin secretion and control blood sugar levels.