How To Manage Your Sugar Levels – Managing blood glucose levels can be difficult, but it is essential to prevent long-term health problems. This is true whether you are pre-diabetic, have diabetes or have a healthy pancreas. Eating healthy can have a big impact on your blood sugar levels, both in the short and long term. Here’s how you can make the most of it.
The goal is to stay within your target range as recommended by your doctor and avoid sugar spikes or crashes. Maintaining healthy blood sugar levels throughout the day helps regulate your energy levels and keeps your organs functioning properly. One way to do this is to slow down the digestive process that converts carbohydrates into energy.
Yes, your blood sugar will naturally rise in response to the carbohydrates you eat. But it’s important to remember that not all carbs are created equal. Some have a higher glycemic index (GI) than others. Refined carbohydrates are in the high GI category. Minimally processed carbohydrates with a high fiber content are in the low GI category. Eating lower carbs instead of higher carbs can help diabetics control their blood sugar levels more easily. Combining your carbs with foods high in protein and fiber can also help.
We’ve put together a list of nutrient-dense, low-glycemic foods that won’t spike your blood sugar and will help you feel full.
Green leafy vegetables | Vegetables | Olive oil | Nut | Oatmeal | egg | Chia seeds | Plain yogurt | seafood | garlic | Other tips for controlling blood sugar
This superfood group includes things like kale, spinach, broccoli, bok choy, Swiss chard, and salad greens. They’re low in carbs, so they won’t spike your blood sugar. Rich in antioxidants, studies have shown that eating these powerhouse foods can reduce the risk of cancer, heart disease, and type 2 diabetes. The USDA recommends eating at least 2-3 servings of green leafy vegetables per day. benefits.
Legumes like chickpeas, lentils, and black beans may contain starch, but they also contain protein, magnesium, and insoluble fiber. This means it is digested more slowly than simple carbohydrates, giving your body a steady supply of energy as opposed to a rush. The high fiber content found in beans is associated with a lower risk of obesity, high cholesterol and high blood pressure. Canned beans are affordable and convenient, but check the label for added sugar before you buy.
Olive oil has long been a staple of the traditional Mediterranean diet, which is rich in vegetables, whole grains and healthy fats and low in red meat and refined carbohydrates. Eating such foods, including olive oil, may have specific benefits for diabetes. A 2015 study found that extra virgin olive oil helps lower blood sugar and cholesterol more than other types of fat.
Low in carbs but high in protein and healthy fats, nuts are a great option for diabetics looking for a snack. They help regulate blood sugar and help you feel full, which can help with weight loss. There are many studies linking nuts to improved health benefits, including a lower risk of type 2 diabetes and lower blood sugar levels. Just make 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 for those with type 2 diabetes. But be careful. The more processed the oats, the faster they are digested and raise the blood glucose level. Stick to old-fashioned oats (as opposed to instant oats) and eat with protein or healthy fats.
When it comes to protein and healthy fats, eggs are packed with both, especially the yolks. Eggs are a great addition to a healthy diabetes diet, which has been linked to improved insulin sensitivity and lower fasting blood sugar in adults with diabetes or type 2 diabetes. They also help you feel full, which makes it easier to maintain a healthy weight. While early research suggested that high cholesterol in eggs may be bad for the heart, recent studies have found that eating eggs regularly in the diet may not increase the risk of heart disease.
Chia seeds are a great source of fiber and antioxidants (noticing a trend?) and are also rich in omega-3 fatty acids. These nutrient-rich seeds can 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 help prevent high blood sugar. It’s easy to sprinkle chia seeds into oatmeal, yogurt, smoothies and baked goods for a nutritional boost.
Rich in protein and probiotics, plain and unsweetened yogurt is one of the best dairy products for diabetics. A 2017 study found that people who consumed probiotic yogurt daily had lower blood glucose and blood pressure than people who did not. Although you can find many types of yogurt in the grocery store today, be sure to watch out for added sugar, which is very common in low-fat yogurt. Greek yogurt is a great choice because it contains fewer carbohydrates and more protein than regular yogurt.
Seafood is an excellent source of protein, antioxidants, vitamins and minerals. Like the other protein-rich foods on this list, seafood helps you feel full and slows digestion. Fatty fish that are rich in omega-3s can be especially healthy for people with diabetes. It has been shown to help obese adults improve blood sugar levels after meals more than people who ate other types of fish. Salmon, mackerel, sardines and tuna are just some of the options to choose from.
Garlic is widely used as a way to enhance the flavor of many dishes, but it has health benefits for people with and without diabetes. The compounds found in garlic give it 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 very strong and when consumed raw or in large quantities, can cause side effects such as heartburn and nausea.
Exercise helps increase our body’s sensitivity to insulin, which lowers blood sugar. According to the American Diabetes Association, physical activity can lower blood sugar for 24 hours after exercise.
Water helps flush out all kinds of toxins from our system and can also flush out excess glucose. A study found that not drinking enough water can put people at risk for high blood sugar.
Carrying extra weight is associated with insulin resistance and a higher risk of diabetes. If you’re reading this, you’re already researching how to eat healthy, which is a big factor in weight loss, so good for you! Keep in mind that even a small amount of weight loss can make a big difference in blood sugar management.
Irregular blood sugar levels can disrupt your sleep cycle and lead to insomnia and frequent urination throughout the night. This in turn can lead to fatigue the next day, which increases insulin resistance and makes it more difficult to maintain a healthy diet and lose weight.
Extra virgin olive oil consumption associated with improvements in postprandial blood glucose and LDL cholesterol in healthy subjects Nutrition and Diabetes
Egg consumption may improve factors associated with glycemic control and insulin sensitivity in adults with prediabetes and type II diabetes, National Library of Medicine
Effect of egg consumption on cardiovascular risk in people with type 2 diabetes and at risk for diabetes: A systematic review of randomized dietary intervention studies, Bibliothèque Nationale de Médecine
Effects of probiotic yogurt on blood glucose and lipid biomarkers in patients with type II diabetes: a randomized controlled trial, Journal of Evidence-Based Medicine.
Eating oily fish, but not oily fish, improves postprandial glucose control and increases leukocyte n-3 PUFA content in healthy obese 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 care. Aeroflow diabetes advises to consult a doctor if you have health problems or problems. Here’s how to navigate this sometimes difficult phase of diabetes care.
Blood sugar monitors can help you monitor the effects of diet, exercise, and other lifestyle changes on your blood sugar levels.B. Boissonnet/Alamy
Living with type 2 diabetes can feel like an hour-by-minute or even minute-by-minute struggle to stabilize your blood sugar. All of the recommendations and medications given to you as part of your type 2 diabetes treatment plan are designed to help you achieve and maintain normal blood sugar levels most of the time. But doctors are learning that to better control type 2 diabetes, better information about why blood sugar is important and how to manage it.
According to the American Diabetes Association (ADA), your body needs it
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