It's a common and frustrating scenario for many managing diabetes: you've overhauled your diet, cut out sugar and junk food, and embraced healthy alternatives, yet your blood glucose readings remain stubbornly high. This was precisely the perplexing situation faced by a patient of Dr. V Mohan, Chairman of Dr. Mohan's Diabetes Specialities Centre in Chennai.
The Diet Puzzle: When Eating Clean Isn't Enough
The patient, as recounted by Dr. Mohan in a piece dated December 17, 2025, had made significant dietary changes. He had eliminated added sugars and processed foods, switched to low-calorie fruits and vegetables, and replaced refined grains with millets. Despite this disciplined approach, his blood sugar levels refused to budge, leading him to seek answers.
Dr. Mohan emphasizes that while diet is a crucial pillar of diabetes care, it is just one part of a complex management puzzle. Food choices are vital, but several other, often overlooked, elements exert a powerful influence on glucose levels, sometimes rivaling the impact of a meal itself.
1. The Silent Saboteur: Chronic Stress
One of the most significant hidden factors is stress. Whether stemming from work pressure, financial worries, family responsibilities, or persistent anxiety, stress triggers the release of hormones like cortisol. These stress hormones directly cause blood sugar levels to rise, effectively counteracting even the most perfect diet.
Dr. Mohan notes that people often observe higher readings during exam periods, tight work deadlines, or times of emotional turmoil at home. Managing stress through techniques like yoga, meditation, pranayama (breathing exercises), prayer, or simply taking short, mindful breaks during the day can be instrumental in bringing sugar levels down.
2. The Pitfalls of "Healthy" Eating Habits
Even with clean eating, mistakes in pattern and portion can derail progress. Dr. Mohan's patient, for instance, was grazing—eating many small meals throughout the day. This habit can lead to a higher overall calorie intake, which in turn elevates blood glucose.
Furthermore, the label "low-carb" or "healthy" can create a false sense of security, leading to overconsumption. Foods like millets, oats, whole grains, dried fruits, and legumes are nutritious but still break down into glucose. Portion control remains paramount, as excessive amounts of any food, even healthy ones, can impact blood sugar.
3. The Type and Consistency of Exercise Matters
Physical activity is non-negotiable. The patient admitted to only irregular walking. Muscles need to use glucose for energy, and consistent activity is key. A daily 30–45 minute brisk walk can significantly improve glucose control, whereas sporadic, light activity may not yield the desired effect.
Dr. Mohan highlights a critical component: strength training. Building muscle mass through resistance exercises like weight lifting at least three times a week allows the body to process glucose more efficiently and reduces insulin needs. The benefits of such training often last longer than those from aerobic exercises alone.
4. The Overlooked Factor: Sleep Quality and Duration
Poor sleep emerged as another culprit for the patient, who reported going to bed late and waking up tired. Insufficient or poor-quality sleep increases insulin resistance, meaning the body cannot use insulin effectively. This leads to elevated fasting and post-meal blood sugar levels.
Aiming for six to eight hours of quality sleep nightly and going to bed before 11 pm are essential habits for metabolic health and blood sugar regulation.
A Holistic Blueprint for Blood Sugar Control
The key takeaway is that effective diabetes management requires a multi-pronged strategy. Think of blood sugar control as a combination lock requiring all correct digits: a balanced diet, regular and varied exercise, proactive stress management, quality sleep, and proper medication adherence when prescribed.
Addressing all these areas in tandem, rather than focusing on diet alone, is the path forward. As Dr. V Mohan assures, with consistency across this holistic framework, improvement is inevitable.
