When To Contact Your Healthcare Provider
Hyperglycemia can turn into a medical emergency like DKA and HHS that requires immediate intervention by your practitioner or a local emergency department. If you have two blood sugar readings of 300 mg/dL or more, or have blood sugar above your target range for more than a week, seek immediate medical help.
Signs of hyperglycemia include:
- Ketones in your urine
- Stomach pain, nausea, or vomiting
- Shortness of breath
Beware Of Low Blood Sugars
Remember, above all else, its very easy to over-treat a high blood sugar and wind up low. Then youll be tempted to binge-eat and wind up high again. This blood sugar roller coaster is exhausting and dangerous, too.
Frequently finding yourself on the blood sugar roller coaster means your approach to taking insulin and/or how you treat low blood sugars isnt working and needs some fine-tuning. Work with your healthcare team to reduce and prevent these wild swings to ensure your overall safety and quality of life!
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Continue Reading How To Lower Blood Sugar Levels Naturally & Quickly
#7 Ceylon Cinnamon
This is one of the healthiest spices in the world and improves the use of sugar in the cells of the body. Take 1-5g per day to improve your blood sugar levels fast.
#8 Matcha Green Tea
This has been used by monks for centuries to lower inflammation in the body. This helps to prevent the onset of diabetes and helps the body to process sugars.
#9 Quit Diet Soda
You may be thinking that diet sodas do not affect your blood sugars however this is not true. Diet sodas contain artificial sweeteners that cause insulin resistance in the body, blocking your cells from absorbing sugar. This causes the blood sugar levels to spike, so be sure to cut these out.
#10 Remove Sugar
Obviously, you should be removing all forms of sugar from the diet as this is the number one cause of disease in the world. Watch out for hidden sugars and always check the labels.
#11 Cruciferous Vegetables
Eat leafy green vegetables every single day, as these contain natural minerals and vitamins that improve your overall health. Dark leafy greens such as Kale, spinach, arugula, and beet tops improve insulin resistance and help to balance blood sugars.
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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.
Signs Your Blood Sugar Is Out Of Whack And 12 Ways To Balance It Naturally
Raise your hand if any of these sound familiar:
- You take the term hangry to an all new level.
- If you miss a meal, you are super irritable and say things you later regret.
- You feel like a brand new person after you eat.
- You find it super difficult to lose weight.
- You constantly crave sugar.
- You always feel thirsty and use the bathroom a lot.
- You often feel anxious and sluggish.
- You find it difficult to concentrate and stay focused.
- You have trouble sleeping through the night.
- Your cuts and bruises seem to take a long time to heal.
If you are sitting there thinking, “Yes! Yes! Yes!”, the problem could be that your blood sugar is out of whack.
But don’t stress. Fortunately, there are simple things you can do to better balance your blood sugar, improve your energy, enhance your mood, productivity and metabolism. But before we get to that, let’s go back to the basics.
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You Need More Of The Good Fats
Afraid how will you survive when cutting back on the belly-filling carbs? This is where the good fats step in. Healthy fats that provide Omega 3 fatty acids are your friends. Not only will they keep you full for longer, they will also improve your heart health. They form a steady, slow burning source of fuel that your body can use in place of sugars. Think ghee, grass-fed butter, coconut oil, avocado, nuts, olive oil and oily fish, for example.
Other Steps For How To Reduce Blood Sugar Level Immediately
While insulin is what will mainly help, there are other methods that can be used in both severe and less so severe cases of hyperglycemia. Alternative methods are especially helpful for those with non-insulin-dependent diabetes.
In severe cases , its advisable for healthcare professionals to take care of you.
First, they will likely inject insulin to your veins . In addition to this, they will rehydrate you with fluids, usually directly to your veins too. They will also give you nutrients at the same time, in the same manner.
This treatment gives some clues as to how to reduce blood sugar level immediately in less severe cases:
1) Stay hydrated drink water. Since being thirsty is a symptom of hyperglycemia/high blood glucose, youll probably want to be drinking plenty of water anyway. This helps with flushing out excess glucose.
2) Stay nourished. This is less straightforward, since eating food can often lead to even higher levels of blood glucose. But because youll be drinking a great deal of water , youll also be flushing out nutrients at the same time.
So, its worth considering eating something nourishing after youve lowered your blood sugar. Or, if you want to keep up your nutrients during hyperglycemia, consider drinking fluids without carbs and with electrolytes.
Find out more nutritional info on specific food items with our food database. Meanwhile, get advice from our Nutrition Consultant with Food and Diabetes!
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Avoid Alcohol The Night Before And Sugar In Anything The Next Morning
Like to enjoy a tipple the night before you go to bed? Its time to cut down or back on that completely. The alcohol dehydrates the body and will mean your blood glucose level will be more saturated. The smaller amounts of glucose will affect you in bigger ways.
But this doesnt help you on a morning, right? Well, look out for drinking anything sugary on a morning. This includes your glass of orange juice. You may even want to avoid plain water!
You want to drink something that is going to keep your sugar levels to a minimum and not spart the release of insulin. That means looking for something that packs plenty of protein. Remember that protein berry smoothie? Consider that as your morning drink/breakfast. You can follow it with a glass of water if youd like.
A green smoothie would be another excellent option. It packs you full of nutrients, and you can add in the protein to get that filling element.
If you really want water, add a slice or two of lemon. You get some sweetness but without the large amounts of sugar hitting your system causing a problem.
Keeping your morning drink routine perfect will also help you reduce the stress hormones. Coffee is a stimulant and will just make your stress levels even worse. Anything with caffeine will do the same and thats usually what youll add sugar to. Opt for lemon water for a refreshing drink and then a smoothie for a no-caffeine, nutrient packed breakfast.
Eat Fewer Refined Carbs
Refined carbs, otherwise known as processed carbs, are sugars or refined grains.
Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals and desserts.
Refined carbs have been stripped of almost all nutrients, vitamins, minerals and fiber.
Refined carbs are said to have a high glycemic index because they are very easily and quickly digested by the body. This leads to blood sugar spikes.
A large observational study of more than 91,000 women found that a diet high in high-glycemic-index carbs was associated with an increase in type 2 diabetes .
The spike in blood sugar and subsequent drop you may experience after eating high-glycemic-index foods can also promote hunger and can lead to overeating and weight gain .
The glycemic index of carbs varies. Its affected by a number of things, including ripeness, what else you eat and how the carbs are cooked or prepared.
Generally, whole-grain foods have a lower glycemic index, as do most fruits, non-starchy vegetables and legumes.
Summary:
Refined carbs have almost no nutritional value and increase the risk of type 2 diabetes and weight gain.
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When To Lower Blood Sugar
Hyperglycemia
When blood sugar is too high, it is termed hyperglycemia. The World Health Organization recognises hyperglycemia as blood sugar thats above 126 mg/dL or 7.0 mmol/L in a period before eating , or above 200 mg/dL or 11.1 mmol/L two hours after eating.
When blood sugar is at this point, you should take steps to reduce those numbers. It goes without saying that testing blood sugar regularly is ideal, in order to know when youre hyperglycemic.
You may also realise that youre hyperglycemic if youre experiencing some of the following symptoms:
- Fatigue
- Difficulty concentrating
- Blurred vision
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Diabetic Ketoacidosis
According to the American Diabetes Association, when blood sugar levels start teetering towards 250 mg/dL or 13.9 mmol/L is when diabetic ketoacidosis can occur.
Ketoacidosis happens because of the bodys need for fuel. With high blood sugar, the body isnt getting any fuel in the form of glucose. Instead, the body tries to burn fat for fuel, but this process leads to ketones essentially acids building up in the bloodstream.
Symptoms of ketoacidosis can include symptoms of hyperglycemia, along with:
- Vomiting or feeling nauseous
- Dry mouth
- Pain in the abdomen
Meanwhile, diabetes.co.uk recommends checking for ketones if your blood sugar levels have been consistently above 13 mmol/L or 230 mg/dL.
Implement Portion Control And Serving Size
A critical strategy in the diet for people with diabetes is portion control of foods. You should make your chart for a daily diet which includes smaller portions of various foods rather than having a single big meal dish.
Portion control and serving size not only fulfill your dietary requirements but also restricts calorie intake, which in the long run, helps control obesity. It also helps control your blood sugar levels and control weight .
Know your calories requirement and make serving sizes. You can seek professional help from a dietician to make a plan. Some general tips are:
- Measure and weigh portions.
- Eat slowly.
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Avoid Eating Large Meals
Jess Craven/Stocksy
One way to keep carbs under control is by eating in moderation. I always tell my patients to spread their food out over the day, Weisenberger says. Dont eat small meals to save up for a big dinner. Feeding your body throughout the day helps regulate your blood sugar levels and prevents highs and lows, Crandall Snyder says.
Both Weisenberger and Crandall Snyder say to keep an eye on carbs, even while snacking. Classically, less than 15 g of carbs per snack is a good standard approach, Crandall Snyder says. Thats about whats found in 1 cup of fruit, she says.
Take A Pass On The Bread Bowl
Its obvious that sugary stuff leads to an increase in blood sugar, but starchy foods can do the same thing. Your body processes simple carbs quickly and turns them into sugar, and it needs a lot of insulin to absorb them. That means a bag of Doritos is as likely as a candy bar to cause a spike.
If youre in the middle of a blood sugar spike, its best to curtail your carb intake. Check the glycemic index if youre not sure about a food.
Surprisingly, popcorn and white potatoes are worse than ice cream, according to the index. If you stick to low-carb/low-glycemic-index foods, your blood sugar will return to normal much more quickly.
Ultimately, its best to limit your carb intake. A 2004 study found that a diet of 20 percent carbs, 30 percent protein, and 50 percent fat lowered fasting blood sugar and kept blood sugar from spiking after meals.
This was a very small study, but the results suggest that lower carb intake can lead to generally lower blood glucose. In general, most people with diabetes eat 40 to 45 percent of their calories in the form of carbohydrates. Choosing nutrient-rich sources of carbs is best.
Another promising study found that after two years on a low-carb diet, many participants with type 2 diabetes were able to manage their condition without medication or resolve it entirely.
The occasional baked potato isnt a problem, but frequent trips to the drive-through are not a good idea. Find a few veggie-and-protein-heavy meals and make them your go-tos.
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How Do You Feel When Your Blood Sugar Is Too High
The symptoms can be subtle the increase in thirst, or more frequent urination. So many people do not even realize that they need to lower your blood sugar level. If you dont, you are at a greater risk of developing diabetes. It can take up to 12 years for diabetes to develop. Evidence shows the ability to reverse diabetes is greater when a healthy lifestyle is emphasized early.
Add More Electrolytes Into Your Diet
Electrolyte imbalance often occurs with high blood glucose. As your body tries to remove the extra sugar in your blood, it will increase water use. With more frequent urination, your body loses water and electrolytes. Electrolytes need to be maintained in balance for your body to function. Including more natural sources of electrolytes in your diet can help to prevent any further imbalance.
Fruits and vegetables are naturally high in electrolytes, and contain other health benefits like fiber. The USDA recommends that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern.
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Add More Resistant Starch To Your Plate
Harald Walker/Stocksy
Resistant starch found in some potatoes and beans bypasses the small intestine and ferments in the large intestine, which means it doesnt raise glucose levels and promotes the growth of good bacteria in the body, according to Johns Hopkins Medicine. Its a fiber-filled starch and helps with glycemic control, says Joelle Malinowski, RD, a certified diabetes care and education specialist with Ellis Medicine in Schenectady, New York. And the effect will last through your next meal, Weisenberger says. Its called the second-meal effect, she says.
Interestingly, resistant starch can change with heat, and some foods, like rice, are higher in resistant starch when cooked and cooled than when cooked and served warm, according to Johns Hopkins Medicine.
Resistant starches are also found in:
Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet.
Foods That Lower Blood Sugar
You can quickly lower your blood sugar with the help of eating lots of delicious foods. You dont have to miss out on fun or taste. The Pritikin Eating Plan focuses on eating a lot of food, particularly whole foods that are naturally rich in fiber and naturally low in fats, sugars, and refined foods.
Guests at the Pritikin Center experience how delicious these whole foods can be as the extraordinary chefs serve up sensational culinary creations. Plus, guests can learn how to prepare these healthy foods, as well as shop for them. At Pritikin, you learn which foods are best for reversing diabetes in seminars, such as the Diabetic Luncheon with the helpful dietitians, such as Kimberly Gomer, Pritikins Director of Nutrition.
Switching to a healthier lifestyle did more than reverse Jeffs diabetes. I felt as good as I did when I was in high school. And all this without taking any medications just eating healthy and exercising. Thats all it was! Jeff is just one of thousands of people who have come to Pritikin and found changes to their lifestyle transformed their health. The reason Pritikin has worked so well for so many is because of the science behind it. Food can treat high blood pressure , diabetes, heart disease, high cholesterol and weight management, says Kimberly Gomer, Director of Nutrition at the Pritikin Longevity Center and Spa.
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Unique Foods That Lower Or Regulate Blood Sugar
The following foods include specific compounds or properties that are scientifically associated with reducing blood sugar levels or slowing the breakdown of carbohydrates into glucose and are indicated next to the food.
In general, plant compounds, antioxidants, polyphenols, and specific vitamins or minerals directly reduce blood glucose levels while both kinds of fiber, protein, and fat slow the release of glucose into the bloodstream.
1. Lean meats : protein
2. Beans and lentils: magnesium, soluble fiber, protein, resistant starch
3. Raw broccoli/ broccoli sprouts: plant compounds
4. Okra: polysaccharide flavonoid antioxidants (isoquercitrin and quercetin 3-O-gentiobioside
5. Kale: fiber and flavonoid antioxidants
6. Avocado: soluble and insoluble fiber and monounsaturated fats
7. Pumpkin and pumpkin seeds: fiber, antioxidants, monounsaturated and polyunsaturated fats
8. Nuts and nut butters: monounsaturated, polyunsaturated, and saturated fats
9. Flax and chia seeds: fiber and monounsaturated and polyunsaturated fats
10. Fermented foods: probiotics, antioxidants, and minerals
11. Berries: soluble fiber, antioxidants , vitamins and minerals
12. Citrus fruits with skin: soluble and insoluble fiber and polyphenols
13. Apples: soluble fiber and plant compounds
14. Oats and oat bran: soluble fiber
15. Whole grains: soluble fiber