Weekends are often a time for relaxation, socializing, and leisure activities. However, some habits adopted during these days off can inadvertently affect blood sugar control.

Skipping breakfast

According to Eating Well, many people tend to sleep in and skip breakfast on weekends. Prolonged fasting after a night's sleep can disrupt blood sugar regulation. When the body lacks energy, the liver releases stored glucose to maintain function.

Skipping breakfast also often leads to overeating at the next meal or choosing foods high in refined carbohydrates and sugar, causing a rapid post-meal blood sugar spike. A balanced breakfast, rich in protein, fiber, and whole grains, is recommended to support blood sugar control.

Consuming excessive added sugar

Beverages high in added sugar, such as soft drinks, milk tea, and energy drinks, are often low in fiber and contain a significant amount of sugar. When consumed, sugar is rapidly absorbed into the bloodstream, causing an abrupt blood sugar increase and prompting the body to release a large amount of insulin to transport glucose into cells. Regular, especially large, consumption of these drinks can raise the risk of being overweight, reduce insulin sensitivity, and negatively impact blood sugar regulation.

Prioritizing water or unsweetened beverages is crucial for managing blood sugar and protecting overall health.

Consuming sugary drinks can affect blood sugar. *Illustration: Anh Ngoc*

Overeating at social gatherings

Weekends often involve more parties, family gatherings, or meetings with friends, leading to changes in meal portions and eating times compared to weekdays. Meals rich in carbohydrates or sugary foods result in rapid glucose absorption into the bloodstream, causing high post-meal blood sugar levels. The body then needs to produce more insulin to transport this glucose into cells for use or storage.

Excessive alcohol consumption

When alcohol is consumed in excess, the liver prioritizes metabolizing alcohol over regulating blood glucose levels, disrupting blood sugar control mechanisms. Beer and alcoholic drinks mixed with soft drinks also contain carbohydrates and sugar, which can cause blood sugar to rise after consumption. Individuals with diabetes or those at high risk should follow their doctor's recommendations regarding appropriate alcohol intake or avoid it if necessary, according to Times of India.

Staying up late

Many people stay up late on weekends to watch movies, play games, or engage in entertainment. Lack of sleep disrupts the body's biological clock and affects hormones involved in blood sugar regulation, such as cortisol and insulin. Short or poor-quality sleep can also decrease insulin sensitivity, making the body less efficient at utilizing glucose. Additionally, sleep deprivation often increases feelings of hunger and cravings for sugary and fatty foods, contributing to difficulty in controlling blood sugar.

Eating late at night

Eating close to bedtime means that glucose from food continues to enter the bloodstream while the body transitions into a resting state, slowing down energy utilization and storage. Late-night eating also alters the circadian rhythm of metabolism-related hormones, thereby affecting insulin responsiveness. Repeating this habit frequently can be detrimental to maintaining stable blood sugar levels.

Le Nguyen (Compiled)