Post Time: 2025-07-18
Understanding Sugar's Impact: Both Shakkar and Cheeni Elevate Blood Sugar Levels
It's a common misconception that different types of sweeteners affect blood sugar levels differently. Whether you call it shakkar or cheeni, both are essentially forms of sugar, and both can cause spikes in your blood glucose. Understanding this is crucial for managing your overall health and preventing the development of conditions like type 2 diabetes. This article explores why these sweeteners elevate blood sugar, and the importance of maintaining healthy blood sugar levels, including specific targets for fasting blood sugar (below 95) and postprandial (PP) levels.
The Truth About Shakkar and Cheeni
Cheeni, commonly known as refined white sugar, is processed from sugar cane or sugar beets and is composed primarily of sucrose, a simple sugar that the body rapidly breaks down into glucose and fructose. Shakkar often refers to unrefined or raw sugar, which can vary in its processing and may retain some molasses. However, both these forms of sweeteners are primarily carbohydrates that metabolize quickly into glucose.
While some proponents argue that unrefined shakkar may have trace amounts of minerals, these amounts are usually too insignificant to make a substantial nutritional difference. The reality is, whether you consume white sugar or a raw form of sugar, your body will process it into simple sugars that lead to an increase in blood glucose levels. This increase triggers the release of insulin from the pancreas, which helps to transport glucose from the bloodstream into cells for energy. However, consistently high sugar intake can cause issues such as insulin resistance over time, potentially leading to type 2 diabetes and other related health problems.
Key Takeaway: Both Shakkar and Cheeni essentially metabolize to glucose. So both can increase blood sugar.
Why Maintaining Healthy Blood Sugar Levels Matters
Maintaining stable blood sugar levels is critical for long-term health. Frequent spikes and dips in blood sugar can contribute to a range of health complications, not limited to:
- Type 2 Diabetes: Prolonged high blood sugar levels can lead to insulin resistance, where the body’s cells become less responsive to insulin.
- Cardiovascular Disease: High blood sugar is associated with increased risk of heart disease and stroke.
- Weight Gain and Obesity: Rapid spikes in blood sugar and insulin release can promote fat storage.
- Nerve Damage (Neuropathy): Chronic high blood sugar can damage nerves, causing numbness and pain, especially in the extremities.
- Kidney Disease (Nephropathy): Over time, high blood sugar levels can damage kidney function, leading to chronic kidney disease.
This list is by no means exhaustive but emphasizes the critical importance of controlling your intake of sugary products.
The Importance of Fasting Blood Sugar Levels Below 95
Fasting blood sugar level refers to the amount of glucose in your blood after an overnight fast of usually eight hours or more. Doctors generally consider a healthy fasting blood sugar range below 100 mg/dL (or 5.6 mmol/L). Ideally, aiming for fasting blood sugar below 95 mg/dL (or 5.3 mmol/L) is generally associated with optimal health and decreased risk of diabetes.
Why is < 95 important?
- Reduced Risk of Diabetes: Maintaining lower fasting glucose levels indicates better insulin sensitivity and reduces your overall risk of developing type 2 diabetes.
- Better Metabolic Health: Lower fasting glucose is often an indicator of healthy metabolic function, meaning your body effectively processes glucose.
- Reduced Cardiovascular Risk: A study published in the Journal of the American Medical Association (JAMA) indicates that even individuals within the 'normal' fasting glucose range (100-125 mg/dL) still face a higher risk of cardiovascular diseases when compared to those whose fasting blood sugar is below 100 mg/dL.
- Optimal Organ Function: Keeping your glucose levels in check can reduce wear and tear on the blood vessels and prevent damage to vital organs.
Strategies to maintain fasting blood sugar below 95 mg/dL
- Limit Sugary Intake: As stated earlier, avoid excessive consumption of both cheeni and shakkar, and any form of sweetened product. Choose sugar alternatives wisely.
- Eat a Balanced Diet: Consume a diet rich in whole grains, fibers, lean protein, and healthy fats, these foods do not cause rapid blood sugar spikes.
- Regular Exercise: Engage in at least 30 minutes of moderate-intensity exercise most days of the week to improve insulin sensitivity.
- Maintain a Healthy Weight: Studies from NIH show that losing even a small amount of weight can significantly improve insulin sensitivity and improve blood sugar control.
- Adequate Sleep: A consistent sleep schedule of at least 7 to 8 hours daily will allow the hormone levels to normalize and impact glucose metabolism positively.
- Monitor Blood Sugar Levels Regularly: Keep track of your fasting blood sugar levels with a home blood glucose meter to identify areas where you can improve.
Table showing Ideal blood sugar ranges.
| Blood Sugar Category | Recommended Range (mg/dL) |
|---|---|
| Fasting Blood Sugar | Under 100 (ideally below 95) |
| 2 Hour Postprandial (PP) | Under 140 |
| HbA1c | Under 5.7% |
Understanding Postprandial Blood Sugar (PP) Levels
Postprandial (PP) blood sugar refers to your blood glucose levels after meals, generally two hours after eating. Elevated PP levels indicate your body is struggling to handle the glucose from food.
Ideal PP targets should usually be below 140 mg/dL (7.8 mmol/L) in non-diabetic individuals. Frequent PP levels above this point indicate potential issues with glucose intolerance and can contribute to the same long term consequences as consistently high fasting glucose levels. If the two-hour post-meal blood sugar levels are persistently at 180 mg/dL (10 mmol/L) or higher, this might indicate a more serious issue such as insulin resistance or diabetes.
Strategies to manage PP levels
- Balanced Meals: Make sure to balance carbohydrates with good-quality protein and healthy fats to slow down glucose absorption.
- Portion Control: Moderating your portion sizes can prevent dramatic spikes in postprandial blood sugar.
- Food Choices: When choosing carbs, opt for complex carbs and whole grains with high fiber content which result in gradual increases in glucose levels, rather than highly processed products.
- Timing of Meals: Regular meals rather than skipping meals or overeating are good habits that can support healthy glucose levels.
Actionable Steps
- Minimize both shakkar and cheeni intake: Consciously reduce your reliance on any forms of refined and unrefined sugar.
- Monitor your fasting blood sugar levels: Regularly use a home glucose meter to track your levels and identify patterns and patterns.
- Monitor your PP levels: Checking the blood sugar levels about two hours after meals, can also guide towards adjusting food choices and amounts.
- Consult a healthcare professional: If your fasting blood sugar levels are frequently above 95 mg/dL or if your postprandial readings are too high, consult your doctor or a nutritionist for personalized advice and potential medical intervention.
- Adopt a holistic lifestyle: Combining mindful eating habits with regular exercise, stress management and sufficient sleep, provides the best protection for preventing and reversing insulin resistance and diabetes.
Conclusion
Both shakkar and cheeni have the same effect of increasing blood sugar levels. To optimize your overall health and lower the risk of diabetes, you should strive to achieve a fasting blood sugar level below 95 mg/dL and maintain PP levels below 140 mg/dL. Remember that the road to stable blood sugar isn’t a sprint but a marathon involving ongoing healthy habits and consistent management. Through mindful choices and health-focused actions, individuals can significantly reduce their risk of developing diabetes and enjoy improved overall health and wellness.
This average blood sugar levels over 3 months is the second and final part from the recording of the webinar on Neonatal hypoglycemia by Dr Sridhar Kalyanasundaram organized by Prof Afaf Korraa, from Al Azhar University, Cairo. This part includes persistent hypoglycemia, hyperinsulinism and neonatal hypoglycemic brain injury. Do keep notifications on after subscribing too, so how do you read blood sugar levels does meat spike blood sugar you get the notification when the new video is uploaded. Hope it is useful, please share.