Are these ‘innocent habits’ raising your blood sugar levels? Let’s find out

According to her,

Skipping breakfast (especially protein)
Coffee before food
Wine on an empty stomach
“Healthy” granola bars full of hidden sugar
Eating carbs without protein or fat
Waiting too long between meals
Grabbing a banana and calling it lunch
Relying on salads with no protein
Snacking all day instead of having real meals
Eating late because you forgot to feed yourself all day

“None of these make you a bad mom or a bad person. But they do make it harder for your body to regulate energy, appetite, and mood,” said Dr Thomas.

Here’s what you should consider (Photo: Dr Tess Thomas/Instagram)

Taking a cue from her, let’s understand more about how these seemingly harmless habits can affect your blood sugar levels.

Yes, even small routine choices can have a big impact, affirmed Dr Amit Saraf, director, internal medicine, Jupiter Hospital, Thane.

“Skipping breakfast, especially one with protein, can trigger blood sugar swings later in the day. Starting your day with coffee before food can cause a stress-hormone spike, which in turn affects glucose levels. Grabbing a banana and calling it lunch, relying on ‘healthy’ granola bars that are loaded with hidden sugar, or eating carbs without any protein or fat can cause sharp rises in blood sugar, followed by energy crashes,” said Dr Saraf.

Drinking wine on an empty stomach, delaying meals for too long, snacking all day instead of having balanced meals, or eating salads without protein can all disrupt steady blood sugar control. Even eating very late at night because you forgot to have proper meals earlier can lead to higher morning readings, Dr Saraf seconded Dr Thomas’ assertion.

These habits aren’t just about sugar, they are about how your body processes food and balances energy, said Dr Saraf.

“For example, pairing carbs with protein and healthy fats slows down glucose release, preventing spikes. Structured meals keep appetite and mood in check. Starting your day with a protein-rich breakfast can set the tone for stable energy all day,” said Dr Saraf.

Daily destressing through deep breathing, meditation, walking, or hobbies also plays a big role in better sugar and blood pressure control, as stress hormones can directly impact glucose regulation.

Here’s what you should consider (Photo: Getty Images/Thinkstock)

It’s also worth reading labels carefully, many “healthy” snacks contain as much sugar as desserts, asserted Dr Saraf.

“Wine or alcohol on an empty stomach can be particularly destabilising because the liver prioritises processing alcohol over maintaining blood sugar balance,” said Dr Saraf.

Is this for everyone?

According to Dr Saraf, these tips are useful whether or not you have diabetes.

“While people with insulin resistance, prediabetes, or diabetes need to be extra mindful, anyone can benefit from habits that keep blood sugar stable. Even healthy individuals can experience energy crashes, irritability, and increased cravings when blood sugar swings wildly,” said Dr Saraf.

Many of these habits seem harmless, but changing them can make a “noticeable difference to energy, mood, and long-term health”. “Small, consistent adjustments like eating protein at every meal, keeping a regular meal schedule, and adding daily destress time can help keep your blood sugar steady without cutting out the joy from your food,” said Dr Saraf.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.