Eat Less Red And Processed Meat
If youre cutting down on carbs, you might start to have bigger portions of meat to fill you up. But its not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.
Try swapping red and processed meat for these:
- pulses such as beans and lentils
- eggs
- poultry like chicken and turkey
- unsalted nuts
Beans, peas and lentils are also very high in fibre and dont affect your blood glucose levels too much making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.
Never Skip Eating Breakfast
Cameron Whitman/Stocksy
Weve all heard that breakfast is the days most important meal. This is especially true for those who have diabetes. I think eating breakfast is important, especially with potential risk for hypoglycemia and avoiding potential highs related to fasting for too long a period of time, Crandall Snyder says.
A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from The University of Missouri-Columbia. In the research, women ages 18 to 55 consumed meals with similar calories, fat, and fiber contents but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants blood for four hours after they ate breakfast. The best breakfasts contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registrywho maintained at least a 30-pound weight loss for at least one year, 78 percent said they eat breakfast daily.
Lose Weight And Exercise
The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, is meant to help people lower their blood sugar over time to avoid Type 2 diabetes.
Participants in the program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. A clinical trial found that people who followed the program reduced their risk for Type 2 diabetes by 58% over three years.
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Simple Tips To Prevent Blood Sugar Spikes
Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat.
In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them dont even know they have it .
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
This article looks at 12 simple things you can do to prevent blood sugar spikes.
Monitor Your Carbohydrate Intake
What and how you eat is a very important factor in keeping your blood sugar levels in the healthy range. Choosing foods that stabilize your blood sugar and keep high blood sugar spikes to a minimum will help you stave off a diabetes diagnosis or help control existing diabetes. Some diets oversimplify a comprehensive food intake, and simply tell you to limit carbs or focus on low-carb foods. Its more complicated than that.
However, tracking your intake of foods that contribute to high blood sugar levelssuch as baked goods, processed foods, fried foods, and sweeteners can be a good place to start modifying your diet to balance your blood sugar.
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Only You Can Prevent Blood Sugar Spikes
Its annoying but true: The best way to lower your blood sugar is to avoid a spike in the first place.
Eating whole foods that are low in sugar and exercising regularly will help keep your blood sugar in check. This can be beneficial for people with type 2 diabetes, but medications may also be necessary to keep blood sugar in a healthy range.
To avoid food-based spikes, try to steer clear of added sugars in your diet. The FDA recommends consuming less than 200 calories a day from added sugars.
That sounds pretty simple, but when you realize that 16 ounces of orange juice has 240 calories , its easy to see how sugar consumption gets out of hand.
Its best to avoid all sugary drinks and check the labels. There are hidden sugars in everything from bread to turkey slices, so double-check your favorite foods to make sure you arent getting any unnecessary sweetness.
Reduce And Manage Stress
Stress increases your levels of the stress hormone cortisol, which can lead to imbalances in your blood sugar and in many other hormones. Experiencing some stress from time to time is normal, but chronic stress can have serious consequences on your health and raise your blood sugar levels.
Proven ways to decrease stress are regular exercise, stretching, meditation, yoga practice, deep breathing, mindfulness practices, listening to music, family time, making time for self-care, and hobbies. Just 10 to 30 minutes a day of consistent practice of one or more of the above can make a huge difference in well-being, Dr. Raja advises.
Following a regular sleep routine, avoiding excessive screen time, and adjusting your work schedule to make time self-care is also important. I am a big proponent of taking time for self-care, family, and hobbies. These activities bring you joy and result in better health.
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What To Eat When Your Blood Sugar Is High
Usually, you can still eat all the regular fat, fiber, and protein-rich foods youâd typically eat when your blood sugar is elevated. There is no need to restrict food or eliminate carbohydrates in these moments, but it does warrant being more aware of the foods youâre eating and really ensuring weâre filling your plate with complex carbohydrates and nutrient-rich protein sources. Next time your blood sugar is high and youâre wondering what foods help lower blood sugars or what to eat for your next meal try one of these meals:
Follow Your Diabetes Meal Plan
Make a diabetes meal plan with help from your health care team. Following a meal plan will help you manage your blood glucose, blood pressure, and cholesterol.
Choose fruits and vegetables, beans, whole grains, chicken or turkey without the skin, fish, lean meats, and nonfat or low-fat milk and cheese. Drink water instead of sugar-sweetened beverages. Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt. Learn more about eating, diet, and nutrition with diabetes.
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Toxins Are Removed From The Body
Your body is a well-designed and finely built system. The kidney, liver, lungs, and digestive tract are all part of a dynamic cleansing system. These organs aid in the removal of waste and poisons from your body, and water plays an important part in this process.
Water, for starters, keeps these organs healthy and helps them work correctly. Second, it serves as a conduit for toxins to leave your body through urine and perspiration. Last but not least, water keeps your skin pores clear and prevents acne breakouts.
Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
34 ).
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Summary
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
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Keep A Healthy Weight
At present, two out of three adults in the US are considered to be overweight or obese .
Being overweight or obese can make it more difficult for your body to use insulin and control blood sugar levels.
This can lead to blood sugar spikes and a corresponding higher risk of developing type 2 diabetes.
The precise ways it works are still unclear, but theres lots of evidence linking obesity to insulin resistance and the development of type 2 diabetes .
Weight loss, on the other hand, has been shown to improve blood sugar control.
In one study, 35 obese people lost an average of 14.5 pounds over 12 weeks while they were on a diet of 1,600 calories a day. Their blood sugar dropped by an average of 14% .
In another study of people without diabetes, weight loss was found to decrease the incidence of developing type 2 diabetes by 58% .
Summary
Being overweight makes it difficult for your body to control blood sugar levels. Even losing a little weight can improve your blood sugar control.
What Are Normal Blood Sugar Levels
Before we get started, letâs review some definitions of what ânormal blood sugarâ means for people without diabetes:
- A normal âfastingâ blood glucose taken first thing in the morning after waking up is 99 mg/dL or lower.
- A random blood glucose test taken anytime of the day without regard to the last time youâve eaten should be under 200 mg/dL.
If you have diabetes , your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors.
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It Regulates Blood Sugar Levels
Insulin is a hormone that regulates blood sugar levels. High-glucose foods may raise insulin levels, resulting in high blood sugar levels. Acne is caused by an increase in blood sugar, which encourages the creation of sebum oil in your skin.
While there are several meals with a low glycemic index that may assist lower blood sugar levels, water is also important. Epidemiological studies demonstrate that drinking less water increases the risk of hyperglycemia . Low water consumption is linked to hormonal imbalance, which may lead to type 2 diabetes.
Water intake is important for hormone regulation because it keeps insulin production under control and blood sugar levels stable.
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The recommended water consumption for men and women is different, according to experts. Men should drink 3.7 litres per day, while women should drink up to 2.7 litres per day. However, this does not imply that you must exclusively drink water to meet your requirement. You may also ingest high-water-content juices, drinks, fruits, and vegetables.
Also, suppose you live in a hot climate or engage in physically demanding activities such as swimming, sports, or gymming that result in a lot of perspiration. In that case, you should boost your water consumption even more.
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Peanut Butter Celery Sticks
A popular way to enjoy celery sticks is by dipping them in peanut butter. Its another healthy snack option for people with diabetes.
First, celery sticks are very low in calories, providing only 14 calories . This can help you manage your weight, which helps control type 2 diabetes.
Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels.
Adding a tablespoon or two of peanut butter to celery sticks adds some extra
What To Do Next If You Cant Reduce Blood Sugar Naturally
Contact your healthcare provider if you have tried but are unable to successfully reduce your blood sugar by practicing healthy lifestyle behaviors. Your doctor can talk to you in greater detail about your diet and exercise routine, and identify where you might be able to make further improvements.
Patients can expect to have their blood pressure checked and monitored over a period of weeks to establish the diagnosis. It will be treated with lifestyle changes and the patient will be monitored regularly. They may also have lab testing. If the blood sugar remains uncontrolled, medication will be the next step, says Dr. Raja.
There may be some instances where blood sugar cannot be reduced naturally, and medications are needed to control and reduce blood sugar. If your doctor recommends taking medication for your condition, dont hesitate to ask any questions you may have and make sure to inquire about all your available treatment options for reducing your blood sugar levels.
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Broccoli And Broccoli Sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli .
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress .
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (
11 ).
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli (
When To Avoid Exercise
People with blood sugar levels above 240 mg/dL should check their urine for ketones before engaging in physical activity. If ketones are present, do not exercise. Ketones are the result of stored fat being broken down for energy. Your liver starts breaking down fat when theres not enough insulin in your bloodstream to absorb blood sugar into cells. When too many ketones are quickly produced, they can cause DKA. In this state, ketones may actually make your blood sugar level go even higher and you may need intravenous fluids to rebalance.
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What Is Diabetic Ketoacidosis
If you think you may have low blood sugar, check it even if you dont have symptoms.
When too many ketones are produced too fast, they can build up in your body and cause diabetic ketoacidosis, or DKA. DKA is very serious and can cause a coma or even death. Common symptoms of DKA include:
- Fast, deep breathing.
- Nausea and vomiting.
- Stomach pain.
If you think you may have DKA, test your urine for ketones. Follow the test kit directions, checking the color of the test strip against the color chart in the kit to see your ketone level. If your ketones are high, . DKA requires treatment in a hospital.
DKA happens most in people with type 1 diabetes and is sometimes the first sign of type 1 in people who havent yet been diagnosed. People with type 2 diabetes can also develop DKA, but its less common.
Manage Your Carb Intake
Your carb intake strongly influences your blood sugar levels .
Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Thats why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need .
Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (
Foods that are high in fiber include:
- vegetables
- legumes
- whole grains
The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.
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Natural Remedies To Lower Blood Sugar That Need More Evidence
Asterino-McGeean says to be careful about natural remedies promising to lower blood sugar. Unfortunately, when you read into a lot of them, theres no research backing their effectiveness and safety, she notes. Plus, it can be dangerous to take supplements or herbals said to lower sugar when youre on diabetes medications. Talk to your provider before starting any medications or natural remedies to be safe.
When To See A Doctor
According to the University of Michigan, blood sugar levels of 300 mg/dL or more can be dangerous. They recommend calling a doctor if you have two readings in a row of 300 or more.
See your doctor if you have consistently high blood sugar levels. Symptoms of this include:
- increased thirst
- high levels of sugar in urine
Ask your doctor how often to check your blood sugar and about your ideal blood sugar levels.
If you dont currently see a doctor who specializes in diabetes, known as an endocrinologist, you can find one by searching the American Association of Clinical Endocrinologists website.
You can find a certified diabetes educator by visiting the American Diabetes Associations website and searching by zip code.
Summary
Talk to your doctor if you have consistently high blood sugar readings or symptoms of chronic hyperglycemia.
Checking your blood sugar and then treating hyperglycemia early will help prevent any complications.
Health problems can arise when someone has high blood sugar regularly and without treatment.
Examples of complications include:
- nerve damage, called diabetic neuropathy, that may affect sensations in the feet and hands
- diabetic retinopathy, or damage to the blood vessels in the eyes that affects vision
- increased risks for kidney problems
- increased risks for heart problems
Taking steps to keep your blood sugar at target levels can help to minimize the likelihood that these complications will occur.
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