Best Foods For Steady Blood Sugar
The most obvious reason to keep your blood sugar steady and controlled throughout the day is to avoid the risk of diabetes, Seebohar says. But its not the only reason. Blood sugar thats too high or low can affect the bodys energy usage, which can affect both physical performance and cognitive functioning, he says. Well-controlled blood sugar can make it easier to concentrate and make decisions, and it also may be good for your mood, as better mood and energy is associated with well-controlled blood sugar.
Certain foods or combinations of foods are especially good at keeping your blood sugar steady. Theyre also more likely to leave you feeling fullerso youll be less likely to reach for a sweet or salty snack. Try adding the following to your diet:
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What Is Carb Counting
Carbohydrates are the sugar, starches, and fibers found in many foods, such as grains, fruits, and dairy products. Your body turns carbs into the sugar it uses for energy. This means carbs affect your blood sugar level more than other kinds of foods.
Carb counting is a way to plan your meals. It keeps you aware of the amount of carbs youâre eating. That information can help you control what youâre eating and keep it within a healthy range for people with type 2 diabetes. This helps you manage your blood sugar levels. Doctors often suggest carb counting for people with diabetes who take insulin. It lets you match your insulin dose to the amount of carbs youâre getting.
Carbs are measured in grams. To count your carbs, find out how many carbs are in the foods you eat. Add up the grams to figure out your total for each meal and snack. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack.
But remember, not all carbs are created equal. Fresh fruits, veggies, whole grains, and low-fat milk are the best sources of carbs. This is because foods high in fiber slow down the transport and absorption of glucose so that your body doesn’t get a sugar bolus as it is absorbed more slowly as it travels through your gut. This is related to the glycemic index discussed next.
Your dietitian or diabetes educator can make a specific plan for you.
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Heritage Blend Potato Chips
I love chips and these might be my favorite on the list, so you know they have to be good. These Heritage blend chips are high in fiber, high in protein, and low in sugar. On top of that, they are made from four different vegetables, making the bag full of fun and exciting colors. The perfect crunchy snack.
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What Is Blood Sugar
The main sugar that is found in our blood is called blood sugar. Its main source in our blood is the food that we eat. We can also call it glucose and it is the main source of energy that our body requires to function judiciously. The organs involved in the complicated processes like absorption of sugar , its storage, and transportation to other parts of the body are the liver, pancreas, and small intestine.
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Tasty Breakfast Avocado Toast Recipe To Try
This super simple recipe from Diabetes Food Hub should allow you to have the right start to your day. The Avocado Toast with Turkey Bacon and Tomato recipe comes from the nutrition experts at the American Diabetes Association.
To make this healthy breakfast, youâll need two slices of lean turkey bacon, half an avocado, two slices of 100 percent whole-wheat bread, a pinch each of salt and black pepper, and one plum tomato.
Grapes Blueberries And Apples
One of the biggest myths that still exists about blood sugar management, is that people looking to balance blood sugar shouldnt eat fruit. But, the truth is we have so much data to show that a diet that includes fruit is not only protective against developing pre-diabetes or type 2 diabetes, but it can also help manage existing diabetes. Specifically, research has shown higher consumption of grapes, blueberries, and/or apples is associated with a reduced risk of developing type 2 diabetes.
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Best Breakfast Foods To Control Blood Sugar
Monitoring and tracking your blood glucose levels can feel challenging, but it doesnât have to be. One of the best ways to avoid blood sugar spikes is to tweak your diet and lifestyle, and a healthy breakfast is a significant part of that.
Properly breaking your fast is vital for many reasons, including to help control your blood glucose levels. Making sure you start your day with good blood sugar levels allows you to go from strength to strength and reach your health goals easily throughout the day. And a healthy breakfast is a great place to start.
Why is this so important? Every time you eat a meal or a snack, your body breaks down the food, and sugars and other nutrients enter your bloodstream. After a meal, your blood glucose levels generally record a spike. It’s more concerning for people with diabetes, whose bodies find it more challenging to deal with high blood glucose. But controlling blood sugar spikes is a good idea for everyone, so itâs essential to keep track regardless.
The good news is that some foods can help control blood sugar levels, especially at the beginning of your day. Are you stumped for healthy breakfast ideas? Weâre here to help out!
Here are some of the best breakfast foods to control or even lower blood sugar levels and a few recipes to help you get started.
High Blood Glucose: Diabetic Ketoacidosis
If your insulin level is too low, your blood glucose could become so high that it is unsafe. You might develop a serious problem called diabetic ketoacidosis . This usually happens in people with Type 1 diabetes and those with glucose levels over 500.
If you have DKA, chemicals called ketones start to make a lot of acid in your body. The acid and high blood glucose can make you very sick. You might also become dehydrated . You can prevent DKA by carefully giving yourself the correct insulin dose every day.
If you have any of the following symptoms of DKA, get to your local emergency department right away. You need to be treated with insulin and fluids that are given to you through an IV :
- Stomach pain, nausea or vomiting
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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.
What Diabetic Medicine Does Medicare Pay For
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May Support Healthy Bowels
Constipation is a common issue that affects up to 20% of people worldwide .
Oat bran is high in dietary fiber, which helps support healthy bowel function.
In fact, just 1 cup of raw oat bran contains an impressive 14.5 grams of fiber. Thats approximately 1.5 times more fiber than quick or rolled oats .
Oat bran provides both soluble fiber and insoluble fiber.
Soluble fiber forms a gel-like substance in your gut, which helps soften stool. Insoluble fiber passes through your gut intact but can make stool bulkier and easier to pass .
Research shows that oat bran can help support healthy bowels.
One study in older adults revealed that eating oat-bran biscuits twice per day for 12 weeks reduced pain and improved the frequency and consistency of bowel movements .
Another 12-week study found that 59% of people who consumed 78 grams of oat bran daily were able to stop taking laxatives as oat bran was just as effective at relieving constipation .
Summary Oat bran is high in both soluble and insoluble fiber, which may help relieve constipation and support bowel health.
Foods That Help Lower Blood Sugar
If you want to hack the way you feel during the dayfrom your energy levels to your mood, to how sharp you feelyou want to pay attention to your blood sugar and add foods that lower blood sugar to your diet.
“Blood sugar refers to the level of glucose molecules in your bloodstream,” says and founder of Milk & Honey Nutrition. “There needs to be a certain amount in your blood at all times for your body to function.”
Here’s how that works: After you eat, your pancreas releases insulin, a hormone that transports the glucose molecules from your blood into your cells to fuel them. Ideally, you want to keep blood sugar from spiking or plunging to maintain steady energy throughout the day. While blood sugar that’s too low can be life-threatening for people with diabetes, blood sugar that’s too high is more insidious and easier to ignore. Chronically high blood sugar can be sustained for a long time, which is why some people with type 2 diabetes can go years before knowing they have the disease, says Phipps. But as time goes on, blood sugar that’s long-term elevated begins to damage small blood vessels in your eyes, kidneys, heart and nerves, contributing to diabetes-related symptoms and complications like vision problems, frequent urination and nerve pain.
Pictured Recipe: One-Pot Garlicky Shrimp & Spinach
Pictured Recipe: Broccoli with Balsamic Mushrooms
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Eating Habits To Improve Blood Sugar Regulation
In addition to eating fewer grams of added sugar each day, there are other eating habits that can improve your blood sugar. Try some, or all, of these tips, in addition to eating less sugar, to maximize your blood sugar control:
- Exercise several times per week to improve insulin resistance and increase your usage of stored carbohydrates.
- Eat more fibrous foods that will slow the release of sugar into your bloodstream and increase satiety.
- Pair protein and fat along with carb sources to improve satiety and achieve more even levels of blood sugar. For example, instead of just a bowl of cereal, add a side of Greek yogurt and nuts.
- Maintain good portion control that will allow for small amounts of sweet treats while keeping you within the recommended sugar intake range.
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Dont Forget To Keep Moving
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you dont have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.
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Baby Carrots Cherry Tomatoes Or Cucumber Slices
Non-starchy vegetables are a great choice for a snack. They are very low in calories, fats, and carbohydrates, while offering plenty of vitamins and minerals.
These vegetables also provide antioxidants and a good dose of fiber to boost heart and gut health. For more protein, add a low-fat cheese slice to this low-calorie snack.
Tips For Balancing Blood Sugar During The Holidays
- FIBER IS YOUR FRIEND. Heres a simple rule of thumb: the more fiber a food has in it, the slower your body will metabolize it and the slower its sugars will be released into your bloodstream. Always opt for foods that naturally contain fiber! For example, choose to eat an apple with the skin, instead of drinking apple juice. Eat sprouted, whole grain bread instead of white bread. Eat a date spread with peanut butter when you have a sweet craving, instead of a dessert made with white sugar.
- DONT SKIP BREAKFAST AND MAKE IT SAVORY.Studies show that eating breakfast results in lower levels of bad LDL cholesterol, a healthier weight-range and lower risk of getting diabetes! I believe this is because it nourishes us early in the day, so we dont find ourselves ravenous later on when the only options are quick, unhealthy ones. By eating a nutrient-dense meal within an hour of waking up, you are supplying your cells with fuel at a time when your body is primed and ready to receive nutrients . I like to break my fast with a high-protein and fiber-rich meal like a quinoa bowl filled with roasted root vegetable, sautéed kale, sprouted pumpkin seeds, and a creamy avocado dressing.
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How Else Can I Maintain Stable Blood Sugar
In addition to the healthy dietary recommendations above, diabetics and non-diabetics can manage blood sugar by exercising regularly, tracking your blood sugar to see what affects it, eating when genuinely hungry , tracking your diet and exercise habits, drinking water instead of sugary beverages, limiting alcohol, eating fruits rather than sweets, and controlling food portions.
Will Supplements And Vitamins Help My Diabetes
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2
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How Diabetes Is Diagnosed
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