Favor Roots And Fruits As Carbs To Balance Blood Sugar
Instead of obtaining carbohydrates from grains, opt for healthy carbs from fresh, whole fruits and root vegetables. These carbs do not perpetuate inflammation or intestinal damage like grains. Enjoy fresh fruits in season as well as a variety of frozen fruits. Sweet potatoes, carrots, celeriac, beets and other root vegetables provide a nutrient-rich source of healthy carbs. Remember, to balance blood sugar, enjoy fruits and roots in the presence of healthy fats and protein.
Treating Low Blood Sugar
You are at risk of having a low blood sugar reaction if you:
- Skip or delay a meal or snack
- Take too much insulin or eat too few carbohydrates
- Drink alcohol, especially without eating carbohydrates
Check your blood sugar if you have any of these symptoms:
- Weakness and/or fatigue
If your blood sugar is less than 70 milligrams per deciliter :
- Eat 15 to 30 grams of carbohydrate
- Wait 15 minutes and then recheck your blood sugar
- If your blood sugar is still less than 100 mg/dl, take another 15 grams of carbohydrate and retest your blood sugar in another 15 minutes. Repeat if necessary.
Important: If you have frequent low blood sugars speak to your doctor. You may need changes in your medication and/or meal plan.
The Bottom Line: Take A Whole
No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates get regular exercise make sure you’re hydrated and well-rested play around with meal composition and experiment with research-backed superfoods and supplements.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
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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.
Eat More Protein And Fat
Lean sources of protein like eggs, egg whites, chicken breast, turkey breast, extra-lean ground beef, bison, etc. are all filling food options that have no sugar. These lean options will not cause a spike in blood sugar, and they provide high satiety so you wont snack on sugary options later in the day.
If you elect to have these high-protein options in a sandwich form, pick a whole-grain bun, because it wont elicit the same metabolic response that white bread will, keeping blood sugar levels from spiking too high. Including some dietary fat with your meal or as a snack can also improve insulin response. Instead of reaching for a sugary snack or plate of fries as a side, opt for nuts and fruit or a salad with olive oil and balsamic vinegar.
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Hypoglycemia And Physical Activity
People taking insulin or insulin secretagogues are at risk for hypoglycemia if insulin dose or carbohydrate intake is not adjusted with exercise. Checking your blood sugar before doing any physical activity is important to prevent hypoglycemia . Talk to your diabetes care team to find out if you are at risk for hypoglycemia.
If you experience hypoglycemia during or after exercise, treat it immediately:
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How Aloe Can Help Stabilize Blood Sugar Levels
Within every mans blood there a sugar levels that need to be at certain amounts every day. When the amount of blood sugar is low in some one they can experience irritability, weakness, fatigue, head aches, jitters, and incessant hunger.
When blood sugar levels get too high our body produces insulin. Blood sugar is not something you can be ignored, it can affect your entire body, and if it gets low enough you could have a real problem on your hands.
Aloe Vera has been used in studies of blood sugar and as before it has come out with positive results. Research studies have been run and it can be confirmed that aloe vera can help with blood sugar levels.
This day more than half of our population is over weight due to eating habits and lack of adequate bodily regulation. There are also more cases of diabetics. These problems are caused by blood sugar levels, and are also some of our most dangerous problems. When blood sugar levels are balanced there is ample energy to exercise.
You also observe that you dont feel as tired, sluggish and lazy when our blood sugar levels are up. Keeping a balanced blood sugar level is important for our health, and aloe is capable of achieving this. The minerals and trace elements in aloe are being used more and more for problems in the body.
What to know About Aloe Vera
The processed Aloe is difficult to keep stable, a problem that can cause differences in strength, as the most potent form is gotten from broken leaves.
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Sprinkle On Some Cinnamon
Research on cinnamon’s blood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice. But if you’re adding it to an already healthy diet, then it can have a subtle benefit, especially if you add a lot of it into your diet .* Some studies suggest that cinnamon promotes healthy blood sugar by increasing insulin sensitivity, or making insulin more efficient at moving glucose into cells.* Try sprinkling it onto oatmeal or into low-sugar smoothies . Bonus: It tastes delicious!
Avoid Skipping Breakfast On A Regular Basis
Have you gotten into the habit of skipping breakfast almost every day? That in and of itself could ultimately prevent you from stabilizing your blood sugar levels.
Your levels will likely be very low when you wake up in the morning, and by not eating breakfast, you’ll keep them low for the start of your day. You’ll then be more likely to eat too much for lunch, which will send your blood sugar levels soaring.
You should make eating breakfast a priority and tell yourself that you’re doing it to stabilize blood sugar so that it feels important. You should also try and work protein and at least one healthy fat into your breakfast meal to get your day off to a strong start.
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What Is High Blood Sugar
Your blood sugar level can be determined by taking a blood sample, either in a fasted state, or two hours after eating.
- If your blood sugar is less than 100 mg/dL after an eight-hour fast or less than 140 mg/dL two hours after eating, youre in the normal range.
- If you conduct a test in the morning, after sleeping for eight hours, and your blood sugar is at 126 mg/dL or higher, youve got high blood sugar.
An estimated 29 million people in the U.S. have type 2 diabetes, which is the result of blood sugar levels being consistently high. Another 86 million have prediabetes, which can lead to type 2 diabetes and cardiovascular disease. Prediabetes, however, can be reversed by finding ways to naturally lower blood sugar.
What Causes Low Blood Sugar
Low blood sugar has many causes, including missing a meal, taking too much insulin, taking other diabetes medicines, exercising more than normal, and drinking alcohol. Blood sugar below 70 mg/dL is considered low.
Signs of low blood sugar are different for everyone. Common symptoms include:
Know what your individual symptoms are so you can catch low blood sugar early and treat it. If you think you may have low blood sugar, check it even if you dont have symptoms. Low blood sugar can be dangerous and should be treated as soon as possible.
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How Do You Treat Hypoglycemia
Treatment for hypoglycemia involves both the immediate steps needed to raise your blood sugar level in addition with the later treatment or medication dose adjustment to prevent recurrence.
To immediately raise your blood sugar level, Dr. Shah advocates the rule of 15eating 15 grams of carbohydrates and then checking your blood sugar level 15 minutes later. Fast-acting carbohydrates include:
- 4 glucose tablets
- 4 ounces of fruit juices
Keep repeating these steps every 15 minutes until your blood sugar reaches above 70 mg/dL, he explains. Once your level has stabilized, its important to then eat a snack or even a full meal to maintain that balance, Dr. Shah adds.
If your symptoms are more severe and/or a person is unable to swallow, you may need an injection of glucagon, he says.
To prevent episodes of hypoglycemia in the future, Dr. Shah says that treatment may involve the changing of prescribed regimens and dosages or adjusting your meal plans.
Strengthening Your Gut Lining
The microbiota in the gut are linked to a variety of metabolic diseases. They also influence body weight and blood sugar control.
Environmental factors can change your microbial composition and metabolism in a way that may cause metabolic diseases. Overgrowth of bad bacteria and a leaky gut can allow the bacteria toxins into the bloodstream, leading to metabolic endotoxemia or an intoxicated state from the toxins.
Metabolic endotoxemia causes chronic inflammation, which contributes to inflammation-related diseases, such as poor blood sugar control, high cholesterol, obesity, and dementia, among others. Probiotics, prebiotics, and healthy dietary habits are highlighted as factors that improve metabolic endotoxemia. Prebiotics, such as oligosaccharides, and their combinations with probiotics are helpful.
A leaky gut increases the variation in post-meal blood glucose levels, in turn negatively affecting metabolic controlwhich enables us to respond to signals by regulating enzymes in a pathway to increase or decrease their response to signals.
Factors that cause leaky gut or increase intestinal permeability include:
- Sugar and sodium chloride
- High-fat meals, especially saturated fats
- Low-fiber and low-polyphenol diets
A leaky gut may cause damaged pancreatic -cells to produce more cytokines, resulting in insulin resistance
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Blueberries Are One Of The Best Blood Sugar Lowering Fruits
Blueberries are widely known to be a “superfood” for their dozens of health benefits. One of the top benefits of eating blueberries is the fact that they can help you normalize your blood sugar. Blueberries are an excellent source of soluble fiber and anthocyanins, which are pigments found in colorful fruits and vegetables. These pigments have many positive effects on the body. They inhibit certain digestive enzymes, which slows down digestion even after you’ve eaten a meal full of simple carbohydrates. In turn the spike in blood glucose that often occurs following a carbohydrate rich meal is minimized when you eat blueberries. A study also found that adding blueberries to the diet of obese people who were pre-diabetic resulted in improved insulin sensitivity after six weeks. The participants consumed two blueberry smoothies per day.
What If I Have Severe Low Blood Glucose And Cant Treat Myself
Glucagona hormone that raises blood glucose levelsis the best way to treat severely low blood glucose. Available as an injection or a nasal spray, glucagon will quickly raise your blood glucose level. Your doctor can prescribe you a glucagon kit for use in case of an emergency.
If your blood glucose level drops very low, you wont be able to treat it by yourself. Be prepared to address severely low blood glucose by
- talking with your doctor or health care team about when and how to use a glucagon emergency kit. If you have an emergency kit, regularly check the date on the package to make sure it hasnt expired.
- teaching your family, friends, and coworkers when and how to give you glucagon. Tell them to call 911 right away after giving you glucagon or if you dont have a glucagon emergency kit with you.
- wearing a medical alert identification bracelet or pendant. A medical alert ID tells other people that you have diabetes and need care right away. Getting prompt care can help prevent the serious problems that low blood glucose levels can cause.
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How To Stabilize Blood Sugar With Your Meals And Snacks
How to Stabilize Blood Sugar with Your Meals and Snacks
Stabilizing blood sugar is important for those with blood sugar concerns such as those with prediabetes, PCOS, type 1 diabetes, or type 2 diabetes. However its also very important for the day to day life of all individuals because stabilizing blood sugar means that you will have more constant energy without any energy crashes and it can help prevent any long term damage to blood sugar control in individuals as well.
When it comes to controlling your blood sugar with your food, there are several things to consider. The first thing to consider is that all carbohydrates, regardless of fiber amount or nutrient amount will spike blood sugar in every individual. Carbohydrates include things like grains, fruit, beans, dessert items, sugary beverages, crackers, chips, sweeteners, starchy vegetables like corn and potatoes, and dairy products. Whenever anyone eats any of these foods, the carbohydrate amount in the food breaks down and causes a release of insulin in our body. Within these foods though, some contain higher amounts of nutrients and fiber that can help slow that digestion and release of insulin and can stabilize blood sugar instead of causing a large spike. These high fiber foods include whole grains like brown rice, quinoa, oatmeal, and 100% whole wheat products. The fiber in these foods slows down the digestion process and can make them a healthier carbohydrate source.
Is It Safe To Sleep With High Blood Sugar
Glucose levels that are occasionally a little high at night generally dont pose serious, immediate health concerns. Most people with diabetes cannot avoid some high glucose levels. However, frequent or long-term highs particularly extremely high levels can be dangerous. It is important for people with diabetes to reduce high blood sugar as much as possible for two key reasons:
Frequent hyperglycemia can lead to major health complications caused by damage to blood vessels and nerves, which can affect your eyes, heart, kidneys, and other organs. This occurs when glucose levels are too high over a long period of time.
Very high glucose levels can be a sign of diabetic ketoacidosis . This occurs mainly in people with type 1 diabetes and can be life-threatening. For more information on DKA, read Ketosis vs. Ketoacidosis: Whats the Difference.
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Eat Enough Proteins To Prevent Fluctuating Blood Sugar Levels
Scientists like to experiment on rats. Rats resemble humans a lot in terms of physiology. Which makes it easier to try things out that can never be tested on humans.For example, it has been found that rats keep eating until they have ingested a certain amount of proteins. Only then do they stop eating.By adjusting the percentage of proteins in the diet, scientists were able to influence how much the rats ate.
The same applies to people. When you eat enough protein, it makes you eat less.
This is good for keeping your blood sugar stable and for losing that excess weight.Proteins are better for you than sugars.
Especially the combination of proteins and fats is healthy.
This will suppress your hunger and stabilize your blood sugar.
Checklist of high-protein products
Eating meat, fish, poultry, eggs or dairy product, rapidly reduces your appetite and will keep your blood sugar constant.
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Low Blood Glucose During Sleep
Your blood glucose level can drop while you sleep and stay low for several hours, causing serious problems.7 Symptoms of low blood glucose while you sleep can include
- crying out or having nightmares
- sweating enough to make your pajamas or sheets damp
- feeling tired, irritable, or confused after waking up
Although you may not wake up or notice any symptoms, low blood glucose can interfere with your sleep, which may affect your quality of life, mood, and ability to work. Having low blood glucose during sleep can also make you less likely to notice and respond to symptoms of low blood glucose during the day.
How Can I Check My Blood Sugar
Use a blood sugar meter or a continuous glucose monitor to check your blood sugar. A blood sugar meter measures the amount of sugar in a small sample of blood, usually from your fingertip. A CGM uses a sensor inserted under the skin to measure your blood sugar every few minutes. If you use a CGM, youll still need to test daily with a blood sugar meter to make sure your CGM readings are accurate.
What Are Some Tips To Prevent Nighttime Blood Sugar Level Dips
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