How To Lower My Blood Sugar Fast – Managing blood glucose levels effectively can be challenging, but it’s important to avoid serious long-term health problems. This is true if you have been diagnosed with diabetes, prediabetes, or if your pancreas is already functioning perfectly. A healthy diet can have a significant impact on blood sugar levels, both in the short and long term. Here’s how to optimize it.
The goal is to stay within the target range as recommended by your healthcare provider and avoid blood sugar spikes or crashes. Maintaining healthy blood sugar levels throughout the day helps regulate energy and keep organs functioning properly. One way to achieve this is by slowing down the digestive process that converts carbohydrates into energy.
Yes, blood sugar will naturally rise in response to the carbohydrates you eat. But it’s important to remember that not all carbohydrates are created equal. Some have a higher glycemic index (GI) than others. Refined carbohydrates are in the high GI category. Minimally processed carbohydrates with high fiber content are in the low GI category. Eating lower GI carbohydrates rather than higher GI carbohydrates can help diabetics more easily control their blood sugar levels. Pairing carbohydrates with foods high in protein and fiber can also help.
We’ve put together a list of nutrient-dense foods with low glycemic scores that won’t spike your blood sugar and will keep you full.
Leafy green vegetables | Legumes | olive oil | peanut | Oatmeal eggs | Chia seeds Plain Yogurt | seafood | Garlic | More Tips for Blood Sugar Control
This superfood group includes kale, spinach, broccoli, bok choy, chard and salad greens. They have very low levels of carbohydrates so they do not raise blood sugar. Like antioxidants, studies show that eating foods that can reduce the risk of cancer, heart disease and type 2 diabetes. TheUSD recommends eating at least 2-3 servings of green leafy vegetables each week to take advantage of these health benefits.
Legumes like beans, lentils, and black beans may contain starch, but they’re also high in protein, magnesium, and soluble fiber. This means they are digested more slowly than simple carbohydrates, giving the body a steady supply of energy instead of a rush. The high fiber content in nuts is linked to the risk of obesity, high cholesterol, and high blood pressure. Canned nuts are affordable and convenient, but check the label for added sugar before you buy.
Olive oil has long been an important part of the traditional Mediterranean diet, which is rich in vegetables, whole grains, and healthy fats, and low in red meat and refined carbohydrates. Eating this type of diet, including olive oil, may have unique benefits for diabetes. A 2015 study found that extra virgin olive oil helped lower blood sugar and cholesterol levels more than other types of fat.
Low in carbohydrates but high in protein and healthy fats, nuts are a solid choice for diabetics looking for a snack. They help control blood sugar and help you feel full, which can help you lose weight. There are various studies linking nuts to better health benefits, including a lower risk of type 2 diabetes, and a slower blood sugar response. Just be sure to eat nuts in moderation, as they are high in calories.
High in carbohydrates but also rich in soluble fiber, oatmeal can be a good alternative to high-sugar cereals for type 2 diabetes. But be careful; The more processed oats are, the faster they digest and raise blood glucose levels. Stick to old-fashioned or steel-cut oats (as opposed to instant oats) and eat them with protein or healthy fats.
Speaking of protein and healthy fats, eggs are packed with both, especially the yolk. Eggs are a great addition to a healthy diabetes diet, they’ve been linked to better insulin sensitivity and lower fasting blood sugar in adults with prediabetes or type 2 diabetes. They also help you feel full, which makes it easier to maintain your weight. healthy Although early studies suggested that the high cholesterol content of eggs may not be good for the heart, more recent studies have found that eating eggs regularly as part of a healthy diet does not increase the risk factors for heart disease.
Chia seeds are an excellent source of fiber and antioxidants (remember the trend?) and are also high in omega 3 fatty acids. Seeds containing these nutrients can reduce the risk of type 2 diabetes and diabetes complications. Like the other fiber foods on this list, chia seeds help speed up digestion, reduce insulin resistance and prevent high blood sugar. It’s easy to sprinkle on chia seeds for oatmeal, yogurt, smoothies and baked goods for a nutritious boost.
Like protein and probiotics, unsweetened yogurt is one of the best dairy products you can eat with diabetes. A 2017 study found that people who ate probiotic yogurt daily had lower glucose and blood pressure levels than those who did not. While you’ll find a wide variety of yogurts in grocery stores today, be sure to keep an eye out for added sugar, which is usually found in low-fat yogurt. Greek yogurt is a great choice because it contains fewer carbohydrates and more protein than conventional yogurt.
Seafood is an excellent source of protein, antioxidants, vitamins and minerals. Like the other protein foods on this list, seafood helps fill you up and speed up digestion. Fatty fish rich in omega 3 may be beneficial for people with diabetes. It has been shown to help overweight adults improve blood sugar levels after eating more fish than people who eat other types of fish. Salmon, mackerel, sardines and albacore tuna are just a few to choose from.
Garlic is widely used as a way to add flavor to many recipes, but it also has health benefits for diabetics and non-diabetics alike. Compounds found in garlic provide powerful antibacterial and antifungal properties, and have been linked to cancer prevention, lowering blood pressure and improving blood sugar management. Be aware that it can be quite strong and when consumed raw or in large quantities, it causes side effects such as heartburn and nausea.
Exercise helps increase the body’s sensitivity to insulin, which lowers blood sugar. According to the American Diabetes Association, physical activity can cause blood sugar to drop for up to 24 hours after exercise.
Water helps remove all kinds of toxins from our system, and it also removes excess glucose. One study found that not drinking enough water increases the risk of high blood sugar levels.
Carrying extra weight is associated with insulin resistance and a higher risk of developing diabetes. If you’re reading this, you’ve explored ways to eat healthier, which is a major factor in weight loss, so good for you! Remember that even a small amount of weight loss can lead to big benefits in managing your blood sugar.
Unstable blood sugar levels can wreak havoc on your sleep cycle and cause insomnia and frequent urination at night. This can lead to fatigue the next day, which increases insulin resistance and makes it difficult to stick to a healthy diet and lose weight.
Extra virgin olive oil intake is associated with increased postprandial blood glucose and LDL cholesterol in healthy subjects, Nutrition & Diabetes
Egg consumption may improve factors related to glycemic control and insulin sensitivity in adults with existing and type II diabetes, National Library of Medicine
Effects of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and the Risk of Developing Diabetes: A Systematic Review of Randomized Dietary Intervention Trials, National Library of Medicine
Effects of Probiotic Yogurt on Blood Glucose and Cardiovascular Biomarkers in Type II Diabetic Patients: A Randomized Controlled Trial, Journal of Evidence-Based Care
High-fat fish, but not lean fish, improves postprandial glucose regulation and increases leukocyte membrane n-3 PUFA content in healthy overweight adults: a randomized trial, National Library of Medicine
The information provided on the Diabetes Aeroflow blog is not intended as a substitute for medical advice or treatment. Aeroflow Diabetes recommends consulting your doctor if you have any medical problems or concerns. Mary Ellen Phipps, MPH, RDN, LD, founder of Milk & Honey Nutrition, is a Registered Dietitian Nutritionist known for incorporating her diabetes knowledge and culinary expertise into easy-to-follow recipes and articles!
In this article, we will examine in more detail how to reduce blood sugar quickly, and what foods help reduce blood sugar over time.
No food can protect you from diabetes. But there are some foods that research has proven can help promote healthy blood sugar levels over time. Read on to learn how to lower blood sugar quickly, foods that help lower blood sugar, and foods to eat when your blood sugar is higher than expected.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment
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