Why does blood sugar level rise in winter?:6 fruits and vegetables to keep your sugar levels under control; doctors suggest ways to control diabetes

The harsh winter and cold winds increase the risk of many seasonal illnesses. People with pre-existing conditions like chronic diabetes need to take extra precautions during this season.

In fact, diabetic people's blood sugar levels can increase in winter. The main reason for this is the faster metabolism during cold weather. Digestion is often better in the winter, and we tend to eat more food.

However, there are some seasonal fruits and vegetables that can be included in your diet to control blood sugar level.

So, let's discuss which fruits and vegetables are beneficial for diabetics in winter and how can we control blood sugar level?

Dr. Saket Kant, Senior Consultant - Endocrinology, Sri Balaji Action Medical Institute, Delhi has shared the reason of increased sugar level in winter and how can we control it.

He further says, "Additionally, the body releases more stress hormones like cortisol and adrenaline in cold conditions to maintain body temperature; these hormones counteract insulin and increase glucose production by the liver. Winter infections such as colds and flu can further elevate blood sugar due to inflammation and stress response."

Why is there a risk of increased blood sugar level in winter?

As temperatures drop in winter, the amount of insulin produced in the body decreases, whereas the need for insulin is greater in the cold. This is why there's a risk of increased blood sugar levels in winter. There are other reasons for this as well, such as:

People's physical activity decreases during the winter. People often stop exercising. This prevents them from burning calories and can increase blood sugar levels.

Blood sugar levels can also increase due to changes in diet during winter.

Thirst is less common in cold weather, and as a result, people tend to drink less water. Dehydration can cause blood sugar levels to rise.

What is Glycemic Index (GI)?

The glycemic index is a measure of how quickly a food raises our blood sugar levels. After we eat anything, our blood sugar levels rise.

Green vegetables have the lowest GI index. After eating them, blood sugar levels rise only slightly and very slowly. Glucose, on the other hand, has a glycemic index of 100. It immediately raises blood sugar levels upon reaching the stomach.

Foods that score high on the glycemic index are high in carbohydrates. They are digested quickly and easily in the stomach, causing a rapid increase in blood sugar levels.

Foods that rank low on the glycemic index take time to digest and cause a slow increase in blood sugar levels after eating them, such as fiber, protein, and high-quality fat.

How to control increased sugar levels in winter?

Effective diabetes control requires a combination of lifestyle and medical management, like-

• Regular physical activity improves insulin sensitivity and helps maintain healthy blood sugar levels.
• Eating a balanced diet rich in fiber, lean protein, and healthy fats while limiting refined sugars and processed foods is crucial.
• Monitoring blood glucose regularly helps detect fluctuations early.
• Maintaining a healthy weight, managing stress through yoga or meditation, and ensuring adequate sleep also play an important role.
• Medications or insulin, if prescribed, should be taken consistently.
• Regular follow-ups with a doctor help adjust treatment and prevent long-term complications.

Which fruits are beneficial for diabetic people in winter?

There are many seasonal fruits available during the winter season that are a panacea for diabetics. They help control blood sugar levels during the winter. Learn about them in the graphic below.

Dr. Saket Kant has suggested six fruits and vegetables that are good for people with diabetes

Diabetes-friendly fruits and vegetables are rich in fiber, vitamins, and antioxidants with a low glycaemic index.

• Aple helps control sugar absorption due to its soluble fiber.
• Guava is high in fiber and vitamin C, supporting better glucose control.
• Berries (strawberries, blueberries) are low in sugar and rich in antioxidants.

Which vegetables are beneficial for diabetic people in winter?

Some green vegetables available in winter are helpful in controlling blood sugar levels like

• Bitter gourd (karela) helps lower blood sugar naturally.
• Leafy greens like spinach are low in carbs and high in magnesium.
• Broccoli improves insulin sensitivity and supports overall metabolic health.

Can we drink fruit juice instead of eating it?

Many people believe that fruit juices are as nutritious as fruits. However, this is simply not the case. This is simply a myth. Juicing fruits removes fiber and minerals. This is why fruit juices can raise blood sugar levels. Therefore, diabetics should eat seasonal fruits instead of drinking fruit juices.

What things are important to keep in mind while eating fruits?

There are some important things to keep in mind while eating fruits. Such as: