Diabetes How To Reduce Blood Sugar – Mary Ellen Phipps, MPH, RDN, LD, founder of Milk and Honey Nutrition, is a registered dietitian nutritionist known for combining her diabetes knowledge with cooking skills into easy-to-follow tips and recipes!
In this article we’ll take a closer look at how to lower blood sugar levels immediately, and what foods can help lower blood sugar over time.
There is no diet that will protect your body from diabetes. But there are certain foods that research has shown can help improve blood sugar levels over time. Read on to learn how to lower blood sugar quickly, foods that help lower blood sugar, and what to eat when your blood sugar is higher than you’d like.
* This article is not intended to provide medical advice, diagnosis, treatment, or service. This article and links contain general information for educational purposes only. The information in this article is not a substitute for medical care. It should not be used as a substitute for the advice of your doctor or nutritionist.
Before we begin, let’s review some definitions of what “normal blood sugar” means for people without diabetes:
If you have (any type of) diabetes, your doctor will discuss specific blood sugar goals with you. These goals may vary based on various factors.
How to lower blood sugar quickly during this time can be caused by many factors, but the following measures will almost always help. *
* High blood sugar (>250mg/dL) can be life-threatening if ketones are also present. Diabetic ketoacidosis (DKA) can develop when blood sugar reaches this level. If/when this happens discuss the course of action with your doctor. This includes knowing when it’s best to stay home and managing your blood sugar when you need to go to the emergency room.
** Exercise may not be appropriate if blood sugar is greater than 250mg/dL. Talk to your doctor before exercising when your blood sugar is high.
What we should do when blood sugar is high is different from discussing what foods help lower blood sugar over time. This discussion is most common in people with insulin (type 1 diabetes and type 2 insulin-dependent diabetes), but it can be used in all forms of diabetes.
In general, you can eat all the normal, fiber, and protein-rich foods you normally eat when your blood sugar is high. In these situations it is not necessary to restrict food or eliminate carbohydrates, but it is important to be aware of the food you eat and make sure that we fill your plate with good carbohydrates and protein nutrients.
Long-term strategies for lowering blood sugar in people with diabetes or type 2 diabetes include a variety of measures. Some are related to food and some are related to lifestyle.
Many people think that lowering blood sugar is only related to the food you eat. However, there are many other factors that can affect blood sugar. These include: activity levels, behavioral levels, hormones, and more. The following measures have been shown to help lower blood sugar levels over time:
There are currently no foods that will immediately lower blood sugar, but if eaten regularly, certain foods have been shown to improve blood sugar levels and help lower blood glucose levels. .
I use oats in many recipes because they are high in fiber and provide more protein than traditional flour. Strawberries are rich in soluble fiber which is known to help improve blood sugar levels.
Like oats, beans are rich in fiber and protein, two nutrients that we know help raise blood sugar. And most importantly, they provide good amounts of fiber (like oats) and resistant starch. Both these types of carbohydrates take longer for our body to metabolize and thus help raise blood sugar levels.
Oily fish (such as salmon) and eggs are rich in vitamins, minerals and antioxidants, and provide a good source of protein and fat. Both protein and fat help lower your body’s blood sugar levels after a meal and help stabilize blood sugar levels.
Nuts, seeds, and their oils provide a great source of protein, plant-based fats, and fiber…all three of the blood sugar-balancing nutrients we’re looking for! These foods not only help raise blood sugar, but also help you feel more satisfied and fuller for longer.
Fermented foods like yogurt, kefir, kimchi, sauerkraut and others contain probiotics. According to research, a protein-rich diet can not only lower blood glucose levels, but also lower blood insulin levels.
Leafy greens are a rich source of micronutrients (vitamins and minerals) as well as fiber and can easily be added to everything from smoothies to omelets to salads. And as we discussed earlier, fiber-rich foods help raise blood sugar levels.
One of the biggest myths about blood sugar management is that people who want to keep their blood sugar balanced should not eat fruit. However, the truth is that we have a lot of data showing that a diet that includes fruits not only prevents the development of pre-diabetes or type 2 diabetes, but also helps manage existing diabetes. can In particular, studies have shown that higher consumption of grapes, blueberries, and/or apples is associated with a lower risk of developing type 2 diabetes.
Eating whole citrus fruits like oranges and fruits can help improve blood sugar and insulin levels and other symptoms related to hemoglobin A1c.
Avocados are not only delicious, but also high in plant-based fats and fiber. Both of these nutrients slow down the absorption process and promote a more stable blood sugar level… aka, blood sugar balance!
Also, in addition to the foods mentioned above, there are many other foods that can help lower blood sugar.
The next time your blood sugar spikes and you’re wondering what foods can help lower blood sugar or what to eat for your next meal, try one of these foods:
For more ways to manage diabetes and balance blood sugar, check out the Diabetes 101 section of my website. We cover all the different topics related to blood sugar balance!
Lean, seasoned meats provide the perfect base for this easy meal. You’ll be enjoying this Pan Steak Fajitas recipe for a long time to come!
Ready to impress your Valentine or kid?? My Reduced Sugar White Chocolate Cranberry Oatmeal Cookies will be a hit with everyone!
This gochujang salmon in the air fryer is the perfect combination of spice and flavor, and it comes together in less than 30 minutes!
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To get the most out of your meals, consider a diabetes meal plan. Planning and preparing meals ahead of time will reduce the likelihood of overeating or overeating and will save you time and energy throughout the week.
If you want something sweet, try sipping on a strawberry cup. Strawberries are rich in antioxidants and have been shown to lower cholesterol and insulin levels after eating.
If you’re not a fan of strawberries and want to add fresh fruit to your diet, choose blueberries, blueberries or blackberries, which are lower in sugar than other fruits like apples and bananas.
Diabetes doesn’t mean you can’t eat the foods you love, but you need to monitor your blood glucose levels to stay safe. By including these 10 foods in your daily diet, you’ll be giving your body the nutrients it needs to keep you full every time. If you need a blood glucose meter or glucose monitoring device, Byram Healthcare has you covered. We are proud to offer the latest technology in diabetes management, including continuous glucose monitoring. We’ll work with your insurance provider and doctor to make sure you’re supported from start to finish, maximizing your coverage while minimizing out-of-pocket costs. For more information and additional support on diabetes management, sign up for Byram Healthcare’s Caring Touch at Home™ program. The Home Care™ program combines convenience, affordability and choice
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