Ditch The Working Lunch
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
How you eat and drink matters. Studies are indicating that this has more of an impact than we previously thought.
When it comes to how you eat, let’s first look at mindful eating.
Mindful eating can help to promote more healthful eating behaviours. Simply put, it means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe. Mindful eating helps to give your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
Eating with attention and intention also addresses the role of hunger and satiety cues and stresses eating in response to those cues instead of eating in response to automatic patterns. This can also help with weight loss because eating slower often means eating less.
Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
And what about about drinking your food?
If youre keen on crafting your own smoothies, here are a few tips:
Fenugreek May Lower Blood Sugar Levels
Fenugreek is a popular herb in Arabic and Indian culture.
Its a good source of soluble fiber, and has several compounds thought to improve blood sugar control.
Studies in both type 2 diabetics and non-diabetics have shown decreases in blood sugar levels by up to 13% after meals .
The weight of evidence seems to support these findings too .
Eating the seeds whole or in supplement form appears the most useful, but is not safe if pregnant.
The effective dosage is 2-5 grams per day.
Summary: Fenugreek appears to greatly improve blood sugar control in diabetics.
Get Your Minerals And Vitamins From Foods
Theres no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless youve been told to take something by your healthcare team, like folic acid for pregnancy, you dont need to take supplements.
Its better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.
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Eat Your Bigger Meals Earlier In The Day
Follow the adage, Eat breakfast like a king, lunch like a prince, and dinner like a beggar. While a small bedtime snack of about 100 to 150 calories is OK, be sure supper is at least four hours before retiring for the day. Eating more at the end of the day may escalate the risk of obesity and diabetes, explains Wright, author of The Prediabetes Diet Plan. Evidence suggests you may need to secrete more insulin to regulate your blood sugar compared to eating earlier in the day.
How To Monitor Your Blood Sugar Levels
Any of the foods above could become the linchpin in a diet that allows you to control your blood sugar levels and achieve better preventative health. Monitoring how they affect your blood sugar levels is the key to finding which foods fit your metabolism best.
By using NutriSenseâs Continuous Glucose Monitoring system, you can get real-time blood glucose readings right on your phone. You can accurately measure the effects of food, sleep, exercise, and stress while working with your personal dietitian to discover more about your own metabolic health. Whether you have diabetes, pre-diabetes, glucose intolerance, or are simply looking for ways to optimize your health, NutriSenseâs program gives you the tools to take your preventative health into your own hands.
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Easy Ways To Lower Blood Sugar Levels Naturally
High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes. Prediabetes is when your blood sugar is high, but not high enough to be classified as diabetes.
Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood. As such, insulin is the most important regulator of blood sugar levels .
However, multiple factors can impair blood sugar management and lead to hyperglycemia.
Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body cant effectively use insulin. The latter is known as insulin resistance (
The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes. This means that close to 50% of all U.S. adults have diabetes or prediabetes .
Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (
Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and muscle contraction .
Whats more, researchers recommend doing so-called exercise snacks to lower blood sugar and prevent the damage that sitting all day can do .
How Can I Treat Low Blood Sugar
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/11pumpkin & Its Seeds
In countries like Iran and Mexico, pumpkin and its seeds are used as a traditional remedy for diabetes. Pumpkin and its seeds are great for the regulation of blood sugar as they are full of fibre and antioxidants. According to a study published in the journal Molecules, pumpkin powders and extracts can effectively reduce blood sugar levels in both animals and humans.
Cocoa In Dark Chocolate
The cocoa in chocolate comes from the cocoa plant.
However, whether dark chocolate itself is beneficial is debatable, because it does still contain a small amount of sugar. I view it as a somewhat neutral treat and great alternative for diabetics.
But the chocolate must be really dark, typically 85% cocoa or more. Anything less is too high in sugar.
The studies that found benefits used either dark chocolate or a cocoa extract equivalent to 500-1000 mg of flavanols per day. This is roughly 25-40 grams of 85% dark chocolate.
Summary: Those who regularly eat chocolate must swap to 85% dark chocolate or more. This will be neutral for health at worst, and beneficial for blood sugar control at best.
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Stick To Your Medication And Insulin Regimen
Skipping a dose of medication or insulin can be harmful to your body and increase your blood sugar levels.
Its important to stick to your treatment plan and follow your doctors instructions for taking your medication.
Healthful lifestyle habits can help people manage their blood sugar levels over the long term, such as eating a balanced diet, getting regular exercise, staying hydrated, and getting good sleep.
What Does Eating Right Mean For You
If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.
If you have type 2 and youre overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people’s type 2 diabetes into remission.
Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but its important to make healthier food choices while youre doing this.
Portion sizes are important to think about whether you have type 1 or type 2. It makes calculating nutritional facts when youre carb counting or managing your weight a lot easier. Remember, portion sizes are different for everyone, so whats right for someone else might not be right for you.
If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.
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How The Body Metabolizes Fruit
Again, its when we consume a lot of fruit together that fructose gets to the liver. Experts agree that if youre eating 1-2 fruits at a time , your liver will get very littleif anyfructose. In essence, the fructose gets partially blocked by the intestines. Another component that changes the way we metabolize fruit? Fiber. Fiber in fruit slows the sugars absorption. It helps keep hunger at bay and can support hormone balance. Unlike sodas, often with at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar in check. Furthermore, fruits vitamin C content can also help neutralize the effects of fructose. Flavanols can help counter it, too.
Image by Hannah Haston
How To Lower Blood Sugar Levels With Diet
to as Type 1 and Type 2 There are also different specific types, corresponding to gestational diabetes and impaired glucose homeostasis.
Type 2 diabetes affects more than 463 million individuals worldwide and is a quantity one explanation for morbidity and Are There Any Foods That Lower Blood Sugar mortality across the globe MedlinePlus links to health info from the National Institutes of Health and other federal government businesses MedlinePlus also hyperlinks to health data from non government Web sites See our disclaimer about exterior links and our quality guidelines.
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What To Eat And Drink To Lower Blood Sugar
If you have been told by your doctor that you have diabetes or prediabetes, or even if you are just concerned about developing diabetes in the future, you should think about your diet as a key element in keeping your blood sugar level. . Unfortunately, there are no foods that actually lower your blood sugar, but there are foods that do not spike your blood sugar quickly. Think about high fiber foods, carbohydrates that do not come from refined sugars, and carbohydrates that are slowly digested by your body, like those that come from vegetables and whole grains.
Add Legumes To Your Meals
Beans, lentils, and peas make a high-fiber, high-protein addition to your diet. Legumes are also a very low-glycemic food, helping to prevent blood sugar and insulin spikes.
They have been shown to decrease blood pressure and lower LDL cholesterol levels. And, In one small 2014 study, participants with Type 2 diabetes who replaced red meat for legumes in their diets for eight weeks had decreased blood glucose, insulin, and LDL cholesterol compared to those not on a legume-based diet.
Working legumes into your diet, especially if you’re adhering to a Mediterranean diet, can also help bolster your cardiovascular health, provide antioxidants, and is associated with a lower risk of developing Type 2 diabetes.
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Cashews And Almonds On The Go
In addition to containing heart-healthy, omega 3 fats, these nuts are a great source of magnesiuman essential mineral involved in blood sugar regulation. In fact, the research shows up to 38% of people with type 2 diabetes have too little magnesium all the more reason to keep a handful of cashews and almond on hand.
Choose A Lifestyle Change Not A Diet
If you need to lose weight, find an eating plan you can stick with. Whatever results in lasting weight loss for you is the best approach for you, Wright says. If you make over-restrictive changes you can’t maintain, as soon as you tire of that diet, you will fall back to what you did previously, gain weight, and raise your risk of type 2 diabetes.
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Drizzle Some Olive Oil
Extra virgin olive oil can reduce blood sugar levels more than any other kinds of fat. Its also rich in antioxidants which may prevent against heart disease. Thats a key reason why a Mediterranean diet, which is rich in olive oil, is often recommended when you have diabetes.
Foods To Lower Blood Sugar
While a specific food cant lower high blood sugar, eating certain foods can help promote healthy blood sugar levels. Over time, eating healthy foods beneficial for blood sugar can help lower average blood sugar and improve glycemic control.
Carbohydrates have the biggest impact on blood sugar levels in people with diabetes. Common carbohydrates sources include fruit, vegetables, grains, legumes, and dairy products like milk and yogurt. Carbohydrates are broken down into sugar , which enters the bloodstream. When someone with diabetes eats many carbohydrates at once, their blood sugar levels may be higher than their target or goal.
Fiber is a carbohydrate but does not affect blood sugar levels because it is not absorbed by the body. Fiber can also slow gastric emptying, meaning the food takes longer to be broken down into sugar, which is one way it can help diabetes. Eating fiber-rich foods can help avoid a blood sugar spike, which can occur when eating rapidly-digested carbohydrates such as white bread and refined sugar.
People with diabetes need varying ranges of carbohydrates based on individual needs and activity levels. In general, aiming for 30-60 grams of carbohydrates per meal and 15-20 grams of carbohydrates per snack is ideal. Aiming for 25-40 grams of dietary fiber per day is ideal for both blood sugar and heart health.
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Dress Your Meals Withextra Virgin Olive Oil
Extra-virgin olive oil can be a powerful addition to meals. Here’s why:
- Helps reduce the effect of eating high-glycemic foods: A 2016 study found that the addition of extra-virgin olive oil to a high-glycemic meal “blunts” the blood glucose response after the meal for people with Type 1 diabetes, helping to stabilize blood sugars and prevent fluctuations.
- Reduces the risk of Type 2 diabetes: A 2017 review of studies found that eating olive oil may help manage and prevent Type 2 diabetes.
Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and risk of heart disease.
Natural Sugars In Fruitgood Or Bad For Your Health
Point blank: Natural fruits are associated with good health . However, as we begin to understand blood sugar and its impact on our bodies, its important to recognize how fruit is metabolized. When we eat fruit, we are consuming a wide variety of nutrients, including fiber, antioxidants, and carbohydrates. Were also consuming natural sugars.
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Flax Seeds And Chia Seeds
Chia and flax seeds are both rich in fiber and omega fatty acids and have a glycemic index score below 10. The fiber improves blood sugar control and insulin sensitivity by encouraging a steady rise in blood sugar, preventing roller coaster spikes and drops. This stabilizing effect helps you avoid a sluggish feeling after meals.
Theyâre also one of the most flexible foods on this list, making simple, tasty additions to your favorite salads, yogurt, and smoothies. You can even try making chia seed pudding as a low glycemic dessert option!
How To Lower Blood Sugar
Most people assume that lowering blood sugar levels is only related to the food you eat. But, there are many other things that can impact blood sugar levels. These include: activity level, stress levels, hormones, and more. The following strategies have been proven to help reduce blood sugar levels over time:
- Be physically active on a regular basis.
- Consistently eat fiber rich carbohydrates.
- Drink water throughout the day.
- Manage stress levels.
Letâs take a closer look at each of these foodsâ¦
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