High blood sugar levels can cause various health problems. In particular, they can trigger the onset of diabetes, especially in people with a family history of this disease. People with diabetes need to control their diets to prevent their blood sugar levels from becoming too high or too low. Still, even people who don’t have this disease should keep their levels within normal limits. With a few changes to your diet and lifestyle, you can maintain normal blood sugar levels and may reduce your chances of having to resort to medication in the future.
Create a diet to lower blood sugar
Determine how many calories you need per day. Knowing this information will allow you to consume the correct amount of food. By eating too much, more sugar will enter your bloodstream. The number of calories each person needs depends on several factors, including body size and ability to maintain a healthy weight. In general rules, these are the normal parameters:
Consume between 1,200 and 1,600 calories daily if you’re a small-framed woman, a medium-sized woman who wants to lose weight, or a medium-sized woman who doesn’t exercise much.
Consume between 1,600 and 2,000 calories daily if you are a large woman who wants to lose weight, a small man, a medium-sized man who does not exercise much or who wants to lose weight, or a large man who wants to lose weight. weight.
Consume between 2,000 and 2,400 calories daily if you’re a medium to large man who gets a lot of exercise, a man at a healthy weight, or a large woman who gets a lot of physical activity.
Evaluate the glycemic index (GI) of the foods you eat frequently. The GI is a system that classifies carbohydrates based on how much they raise blood sugar levels after consumption. Knowing how foods affect your blood sugar level will allow you to create a meal plan and make better eating decisions.
Generally, low GI foods do not raise blood sugar levels compared to high GI foods.
Note that the glycemic index does not include all sources of sugar (beyond glucose). There are other types of sugars (such as fructose and lactose) that can also raise blood sugar.
Keep in mind that the glycemic index is based on the consumption of the individual foods. Most people don’t usually eat this way. If you consume a product with simple sugar, be sure to combine it with a source of protein or fat to slow down its absorption.
Limit refined carbohydrates. In particular, reduce the amount of refined carbohydrates such as white flour baked goods, sugary cereals, and fried foods. On most days, avoid refined carbohydrates in order to lower your blood sugar.
Carbohydrates have a greater impact on blood sugar than any other substance, since they break down glucose very quickly.
Make a meal plan and make sure you stick to it. Once you identify the amounts of food to eat and the foods to avoid, make a specific plan for all of your meals. If you can stick to your plan, you will have a diet that will lower your blood sugar.
It can be difficult to stick to a new diet. Seek support from your family and friends. You can also talk to your doctor about your diet so that they can provide you with the necessary suggestions to stay motivated and stick to your diet.
Choosing foods that promote low blood sugar
Eat healthy carbohydrates. Ultimately, all food is converted to sugar and consumed for energy. However, it is important to avoid those options that are processed very quickly. Sugar and starch (found in white bread, potatoes, and many other carbohydrates) break down quickly, so you should avoid them. On the other hand, whole grains and legumes (lentils and beans) break down gradually and are better sources of energy for virtually everyone.
Although it is necessary to consume some carbohydrates at each meal, be sure to choose a small portion.
Healthy whole grains include barley, oats, spelt, wheat, kamut, and brown rice.
Bread and cereals are healthy, as long as you choose the multigrain options or whole grain varieties. Avoid products with a high content of fats and sugars. Also, make sure they contain less than 140 mg of sodium per serving.
If you have diabetes, remember to count carbohydrates. The ideal is to consume between 45 and 60 grams per meal and between 15 and 30 grams per snack.
Incorporate more fiber in your diet. Fiber purifies the body and helps control blood sugar levels. Most vegetables are high in fiber, especially leafy vegetables. Many fruits, nuts, and legumes are also high in fiber, as are whole wheat products.
Soluble fiber is very important to maintain good health. It is found in foods such as beans, nuts, oat bran, and seeds.
Flax seeds are excellent sources of fiber and help control blood sugar levels. For best results, take a mixture of two ground tablespoons of the seeds with 10 ounces (300 ml) of water every morning.
Eat fish twice a week or more. Fish is a protein-rich food, which is very important for controlling blood sugar levels. Plus, it has less fat and cholesterol than beef and poultry. Many types of fish (including salmon, mackerel, and herring) are rich in omega-3 fatty acids, which lower levels of fats called triglycerides, as well as promote overall heart health. However, avoid fish that contain a high level of mercury, such as swordfish and king mackerel.
Protein is good for your health and can sometimes help control blood sugar spikes.
Other healthy protein sources include legumes, nuts, seeds, peas, turkey, and chicken. You can also incorporate protein drinks that have 15 grams or less of sugar.
Eat more oatmeal, beans, and lentils. Sugar-free oatmeal digests slowly, which prevents your blood sugar from rising significantly while giving your body a slow release of needed energy. Lentils and legumes (beans) are also good options. All of these foods contain soluble fiber that slows down the absorption of sugar and carbohydrates, which is very beneficial for the body.
When consuming these foods, some people experience indigestion or gas. This happens until the body gets used to them. Therefore, it is important that you use common sense.
Eat non-starchy vegetables. Broccoli, spinach, and green beans are great examples of non-starchy vegetables that you can eat in large quantities. Being low in carbohydrates, they will not affect blood sugar significantly. In addition, they are rich in fiber and other nutrients.
Starchy vegetables to avoid include potatoes, corn, and peas.
Satisfy your sweet tooth with sweet foods that don’t contain sugar. For example, substitute agave nectar or artificial sweeteners for sugar. Sugar raises blood sugar levels much faster than other sweeteners. Also, eat fruit (such as apples or bananas) instead of products made with sugar. The natural sugar in fruits will quench your craving for something sweet and raise your blood sugar much slower than baked goods and other treats that contain refined sugar.
For example, despite their sweet taste, strawberries are very low in carbohydrates, so they don’t dramatically increase blood sugar levels. By containing a large amount of water, they will provide you with greater satiety for longer.
Drink more water instead of consuming sugary drinks. Soft drinks and sugary juices raise blood sugar levels quickly. Substitute water, unsweetened tonic water, or club soda for these beverages to reduce sugar intake.
There are many brands of flavored waters that can be more palatable than plain water. However, make sure they do not contain added sugar.
To naturally flavor water without adding empty calories, add slices of lime, lemon, or strawberries, or add a splash of orange juice.
Drink six to eight glasses of fluids per day (mainly water) to ensure you stay well hydrated.
Sprinkle cinnamon on meals. Some experts believe that cinnamon has a modest effect in lowering blood sugar levels, especially in people with diabetes. The results are far from conclusive, but there are some studies that confirm this theory.
However, don’t rely solely on cinnamon as a magic bullet for lowering blood sugar levels! It’s just one more measure you can take within a set of other solutions.
Avoid high blood sugar levels
Make an appointment with your doctor to test your blood sugar levels. If you’re concerned about managing your blood sugar levels, it’s important to speak with a healthcare professional, who will be able to understand your specific conditions and can provide a personalized plan based on your needs.
In some cases, your doctor may refer you to another specialist to check your blood sugar levels. For example, he or she may recommend that you make an appointment with a nutritionist to provide you with a customized diet to lower your blood sugar.
Take medications regularly, if needed. If you have developed diabetes, you may need to control your blood sugar levels with drugs (such as insulin). If you have been prescribed any medication, make sure you take it regularly as directed by the professional.
In addition to taking the medication, you’ll need to check your blood sugar levels regularly. Based on the results, the professional will determine if it is necessary to adjust the dose of the medications.
Maintain a healthy weight. There are many steps you can take to lower your blood sugar level in addition to eating a balanced diet. One of the key aspects is to maintain a healthy weight. Even if you are overweight, losing a few pounds will help reduce your risk of developing diabetes.
Talk to your doctor to develop an appropriate weight maintenance program tailored to your specific medical conditions.
Exercise regularly. Exercise as much as possible to control your blood sugar level. In addition to helping you maintain an adequate glucose level, physical activity will help you maintain a healthy weight. Do exercise sessions for 30 to 60 minutes at a time, three to five times a week.
To control the level of sugar, you can do different exercises, such as aerobic activities, strength training, balance and flexibility exercises, or exercises focused on relaxation (such as yoga).
If you have diabetes, make sure to take a snack with you every time you exercise and check your blood sugar level before training, as if it drops, you will need to eat something.
Talk to your doctor to develop an exercise program that’s right for your needs. Your professional will be able to recommend different activities based on your specific medical conditions.