How To Manage Your Blood Sugar Levels – Managing blood sugar levels effectively can be difficult, but it is essential to prevent serious long-term health problems. This is true if you have been diagnosed with diabetes, pre-diabetes, or if your pancreas is functioning perfectly. A healthy diet can have a significant impact on blood sugar levels in the short and long term. Here’s how to get the most out of 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 to slow down the digestive process that turns carbs into energy.
Yes, blood sugar naturally rises depending on the carbs you eat. However, it is important to keep in mind that not all carbs are created equal. Some have a higher glycemic index (GI) than others. Refined carbohydrates fall into the high GI category. At least processed carbohydrates that are high in fiber fall into the low GI category. Eating more low GI carbohydrates instead of higher GI carbohydrates can help people with diabetes control their blood sugar levels more easily. Eating carbohydrates with foods rich in protein and fiber may also help.
We’ve compiled a list of nutrient-dense foods with low blood sugar levels that can help you feel full without spiking blood sugar levels.
Green Leafy Vegetables | Legumes | olive oil | nuts | oatmeal | eggs | Chia seeds | plain yogurt | Seafood | garlic | Other Tips to Control Your Blood Sugar
This superfood group includes kale, spinach, broccoli, bok choy, chard and salad greens. They are very low in carbohydrates and will not spike your blood sugar. Rich in antioxidants, studies show that these powerful foods can reduce your risk of cancer, heart disease and type 2 diabetes. The USD recommends eating at least 2-3 servings of green leafy vegetables per week to reap these health benefits.
Legumes such as chickpeas, lentils and black beans may contain starch, but they also contain protein, magnesium and high levels of soluble fibre. This means that they are digested more slowly than simple carbohydrates and provide a steady supply of energy to the body without overstressing it. The high fiber content found in beans is associated with a reduced risk of obesity, high cholesterol and high blood pressure. Canned beans are cheap and convenient, but check the added sugar label before buying.
Olive oil has long been an essential part of the traditional Mediterranean diet, 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 people with diabetes. A 2015 study found that extra virgin olive oil helps lower blood sugar and cholesterol levels more than any other type of fat.
Low in carbs but high in protein and healthy fats, nuts are a solid choice for diabetics looking for a snack. They can aid in weight loss by helping to control blood sugar and making you feel fuller. Several studies link nuts to improved health benefits, including a reduced risk for type 2 diabetes and a slower blood sugar response. Eat nuts in moderation as they are high in calories.
Oatmeal, which is high in carbs but high in soluble fiber, can be a good alternative to high-sugar cereals for people with type 2 diabetes. But beware. The more processed the oats are, the faster they are digested and raise blood sugar levels. Stick to old-fashioned or steel-cut oats (as opposed to instant oatmeal) and eat them with protein or healthy fats.
Speaking of protein and healthy fats, both eggs, especially the yolk. Eggs have been linked to improved insulin sensitivity and reduced fasting blood sugar in adults with pre-diabetes or type 2 diabetes, making them a great addition to a healthy diabetes diet. It also gives you a feeling of satiety, making it easier to maintain a healthy weight. Early research suggested that the high cholesterol content of eggs may be bad for your heart, but recent research has found that regular consumption of eggs as part of a healthy diet does not increase heart disease risk factors.
Chia seeds are a great source of fiber and antioxidants (noticing a trend?) and are also high in omega-3 fatty acids. These nutrient-dense seeds may reduce the risk of type 2 diabetes and diabetes complications. Like the other high-fiber foods on this list, chia seeds help slow digestion, reduce insulin resistance, and prevent high blood sugar. Chia seeds are easy to add to oatmeal, yogurt, smoothies, and baked goods for added nutritional value.
High in protein and probiotics, unsweetened plain yogurt is one of the best dairy products for diabetics to eat. A 2017 study found that people who ate probiotic yogurt daily had lower blood sugar and blood pressure levels than those who didn’t. You can find many different types of yogurt in grocery stores these days, but beware of added sugars, which are especially prevalent in low-fat yogurt. Greek yogurt is a great choice because it has fewer carbs and more protein than regular yogurt.
Seafood is an excellent source of protein, antioxidants, vitamins and minerals. Like other high protein foods on this list, seafood helps fill you up and slows down your digestion. Oily fish rich in omega 3 can be especially healthy for people with diabetes. A study found that overweight adults improved postprandial blood sugar levels better than those who ate other types of fish. Salmon, mackerel, sardines and albacore are just some of the options available.
Garlic is widely used as a way to add flavor to many recipes, but it also has health benefits for people with and without diabetes. Compounds found in garlic provide strong antibacterial and antifungal properties and have been linked to cancer prevention, lowering blood pressure and improving blood sugar management. Keep in mind that it can be very powerful and can cause side effects like heartburn and nausea if consumed raw or in large quantities.
Exercise helps increase your body’s sensitivity to insulin, which lowers blood sugar. According to the American Diabetes Association, physical activity can reduce blood sugar for up to 24 hours after exercise. Track your blood sugar levels to see how your body is responding to exercise.
Water helps flush out all kinds of toxins from our system and can also get rid of excess glucose. One study found that people could be at risk of high blood sugar if they don’t drink enough water.
Being overweight is associated with insulin resistance and increases your risk of developing diabetes. If you are reading this, you are already exploring a major factor in weight loss: how to eat healthier. Keep in mind that even a small weight loss can go a long way in managing your blood sugar.
Unstable blood sugar levels can disrupt your sleep cycle and lead to insomnia and frequent urination at night. This leads to fatigue the next day, which increases insulin resistance and makes it harder to stick to a healthy diet and lose weight.
Supplemental use of virgin olive oil was associated with improvements in postprandial blood glucose and LDL cholesterol in healthy subjects. nutrition and diabetes
Egg consumption may improve factors related to blood sugar control and insulin sensitivity in adults with pre- and type 2 diabetes. National Library of Medicine
Effect of egg consumption on cardiovascular risk factors in individuals with type 2 diabetes and at risk of developing diabetes: a systematic review of randomized nutritional intervention studies, National Library of Medicine
Effects of probiotic yogurt on glycemic and cardiovascular biomarkers in people with type 2 diabetes: a randomized controlled trial, Journal of Evidence-Based Therapy
Higher intake of fatty fish but no lean meat improved postprandial glucose control and increased n-3 PUFA content in leukocyte membranes in healthy overweight adults: a randomized trial, National Library of Medicine
The information provided on the Aeroflow Diabetes 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. If recent blood tests show that fasting blood sugar (glucose) levels are high or above optimal, action should be taken before the problem progresses to diabetes or pre-diabetes. . Is your fasting blood sugar over 95 mg/dL? Most of us know that uncontrolled high blood sugar causes type 2 diabetes, but it also contributes to weight gain, metabolic syndrome, heart disease, increased oxidation (read: accelerated aging), inflammation and high blood pressure. All of these conditions can be prevented through diet and lifestyle changes. Even if you have a family history of diabetes, you are not a slave to your genes. It can naturally lower blood sugar levels to prevent disease and help you look and feel better.
Americans between the ages of 40 and 70 have about a 40% chance of being diagnosed.
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