Controlling blood sugar is an important aspect of overall health, but it’s not always easy. Thankfully, there are several ways to lower blood sugar and keep it stable. These ways include eating carbs in moderation and staying well-hydrated. However, you must remember that carbohydrates can spike your blood sugar and are not recommended for everyone. To keep your blood sugar levels stable, eat carbs in moderation. One serving of carbohydrates is roughly equivalent to one slice of bread or half a cup of rice. Also, choose carbohydrates that are plant-based because they contain components that reduce the blood glucose levels. Among those components is fiber, which slows down the breakdown of carbs into sugar and promotes fullness. Additionally, adding protein and fat to your diet helps slow the release of glucose and promotes blood sugar control.
Exercise regularly
If you want to exercise regularly to lower blood sugar levels, you need to know your body and know what it can handle. If you are new to exercise, it’s wise to talk to your doctor about how much activity is appropriate for your level. A good rule of thumb is to do 60 minutes of moderate to vigorous exercise a day. Make sure to test your blood sugar levels before and after exercising, and make sure to follow your doctor’s advice when starting a new exercise routine.
Taking insulin isn’t necessary, but you may need to take it at the same time as exercise. Exercise uses glucose in your blood, which gives your cells energy. As your blood sugar drops, you may need to take a snack or stop your activity to replenish your glucose level. If you don’t have a snack on hand, a small amount of fast-acting carbohydrates will do the trick. Once you reach the proper blood sugar level, you can resume your workout.
Manage your carb intake
If you suffer from diabetes, you should know that carb intake can affect your blood sugar levels. Although there are specific guidelines that you should follow, your carb intake will depend on your lifestyle and your underlying medical condition. Here are some tips to help you manage your carb intake to lower blood sugar levels:
Avoid high-carb foods. While these foods are often high in calories, they aren’t necessarily high in nutrients. You can replace them with whole-grain bread, lentils, or beans. They can help you reduce your sugar intake and maintain a healthy weight. They also provide energy. When you control your carb intake, you will lower your blood sugar levels. A low-carb diet can damage your kidneys.
Try to balance carb intake with fat and protein. Try eating the same amount of carbs with every meal. It will help you manage your insulin medications better. Complex carbohydrates have a slower digestion rate than simple carbs. Complex carbohydrates are also rich in fiber. They help keep you full longer and help regulate your blood sugar levels. By choosing the right balance of complex and simple carbohydrates, you’ll be able to maintain a healthy blood sugar level.
Eat more fiber
You’ve probably heard about eating more fiber to reduce your blood sugar levels. The benefits are numerous and they range from improved overall health to controlling high blood sugar levels. The best sources of fiber include chia seeds, flax seeds, avocado, certain beans, whole grains, and fruits. But how do you get more fiber? Keep reading to learn how to incorporate more fiber into your diet! This article will highlight several key sources of fiber and explain their benefits.
The recommended daily intake of fiber is between 20 to 35 grams. However, most people don’t even reach half that amount. A study published in the New England Journal of Medicine revealed that people with diabetes who ate 50 grams of fiber a day were able to regulate their glucose levels more easily. Fiber is a type of carbohydrate that adds bulk to food and has laxative properties. If you are concerned about your weight and have diabetes, fiber is an essential part of your diet.
Drink water and stay hydrated
Whether you have diabetes or not, staying hydrated is crucial for managing your blood sugar. Dehydration can affect many things, including your blood pressure and glucose levels. If you are dehydrated, your kidneys will have to work harder to eliminate the glucose in your urine. Your body will retain water and hoard glucose in your urine. That makes it harder for your body to regulate blood sugar levels. But if you stay hydrated, you will be healthier overall.
While it is hard to distinguish between elevated glucose levels and dehydration, you can check your urine color to determine if you are properly hydrated. If your urine is straw-coloured, you are well hydrated. If your urine is darker, you are dehydrated. If you’re not sure, call a health care provider to determine the cause of your low blood sugar levels and hydration. Additionally, you may need to limit your fluid intake if you have another medical condition.
Implement portion control
The importance of portion control for diabetics cannot be understated. It helps you manage your calories, regulate your weight, and lower your blood sugar levels. Consuming the right amount of food in sensible portions can also help to control your blood glucose levels. A Japanese study suggests that an individual’s insulin resistance increases in proportion to their waist circumference. However, implementing portion control isn’t an easy task. It requires time and effort, and most people simply don’t want to do it.
First, you must understand the concept of portion control. What is a serving? A serving is the amount of food that is consumed at a single sitting. However, nowadays, restaurants’ portions are much bigger than they were years ago. Often, one entree can equal three to four servings. This is why practicing portion control is so important for diabetics – not only for controlling blood sugar levels, but for controlling your weight as well.
Choose foods with a low glycemic index
To lower your blood sugar levels, choose foods with a low glycemy index (GI). The GI measures how quickly a food causes your blood sugar to spike, resulting in a hunger-inducing rise. Typically, foods with a low GI are fruits and vegetables, minimally processed grains, and low-fat dairy products. Moderate-GI foods include white and sweet potatoes, corn, couscous, and breakfast cereals such as Cream of Wheat.
High-GI foods are high in sugar and should be eaten in moderation. People with diabetes should eat low-GI foods to maintain proper blood sugar levels. The GI is the number associated with pure glucose, which is a common source of energy for our bodies. High-GI foods tend to spike blood sugar levels rapidly, causing a rapid rise and fall in blood sugar levels.
The glycemic index does not provide a hard-and-fast rule. You need to pay attention to the ingredients in your food and their preparation. And remember that carbohydrates are not the only source of energy – fat and protein can help you get the energy you need without causing you to feel hungry or run out of fuel. And despite what many people believe, a diet rich in carbohydrates can help lower your blood sugar levels.
Try to manage your stress levels
Many people do not realize how much stress can affect blood sugar levels. In fact, high levels of stress have been linked to diabetes. If you’re one of those people, you should try to control your stress levels. One simple way to manage stress is to keep a log of your blood sugar levels. Rate each day’s stress on a scale of one to 10 and record your results. Then, compare those levels with your daily blood sugar. If you notice a correlation between the two, discuss it with your doctor or diabetes care provider. Identifying times when you can relax and take time to unwind are essential.
Another way to control your stress levels is to avoid stressful situations. You should try to limit your stress. Keeping your stress levels low will help you manage your diabetes better. If you’re under a lot of pressure, you may skip meals or forget to take your medication. Similarly, lack of sleep can affect your blood sugar levels, so it’s important to get enough sleep each night. When you’re stressed, your blood sugar will also be higher.
Monitor your blood sugar levels
Monitoring your blood sugar levels can help you stay aware of changes in your sugar level. By viewing your blood sugar level in real time, you will be able to make changes to your lifestyle and prevent serious complications of type 2 diabetes. Depending on your personal circumstances and treatment, monitoring your blood glucose level can be a challenging task. Below are some tips for you to use to monitor your blood sugar levels:
Document your results. Most blood sugar meters allow you to save the results you take. Alternatively, you can download the results to your smartphone. This way, you can see when your blood sugar level rises or falls and adjust your insulin dosage accordingly. Keeping a daily log will also allow you to identify patterns and trends, such as when you ate more or less than usual or were more physically active. Remember to review the results of your monitoring regularly with your health care provider so that you can determine if there is a need for medication.
Glucose meters can give you results for several days, but you should always use a fingerstick to get the most accurate reading. Fingersticks will give you a more accurate blood sugar reading, especially if you exercise or take insulin after a meal. The results of a fingerstick will also give you an idea of your overall glucose levels. Fingersticks are a good backup to the CGM, especially when the sensor is warming up or when your blood sugar is high.