Implement these simple lifestyle changes to reduce blood sugar fluctuations and regulate your sugar levels.
Whether you have diabetes, prediabetes, or just generally suffer the ill effects of crazy swings in blood sugar, you want to know what really works to control your blood sugar levels. Whether you have diabetes, prediabetes, or just generally suffer the ill effects of crazy blood sugar swings, you want to know what It may make all the difference in maintaining a healthy lifestyle and avoiding the blood sugar roller coaster that can wreak havoc on your mood and energy levels while also throwing off your sense of how much food you need to eat. The following are a dozen suggestions that can benefit your general health as well as your blood sugar levels. (If you have diabetes, it is important to keep in mind that the best strategy to help regulate your blood sugar is to always work with your health care team first.)
1. Walk It Out
Being naturally skinny does not give one permission to sit on their behind. According to research published by the University of Florida in 2017, persons who fit the profile of “couch potatoes” had higher blood sugar levels than those who lead more active lives, even if their weight is within the recommended range. Even if your body mass index is normal, this might still put you at risk for developing prediabetes. Climb the stairs instead of using the elevator, do your errands on foot (if at all feasible), keep your word to your dog and take him for a walk, and ride your bike on the weekend. Even taking a little break of just a few minutes each day to go for a stroll might build up. Aim for a total of 150 minutes of exercise each week at a moderate level.
Chicken coated with pistachios, served with a warm barley salad
2. Eat More Barley
It’s possible that in your quest to consume more quinoa, you’ve forgotten about an ancient carbohydrate that’s still going strong: barley. According to research from Sweden that was published in the peer-reviewed journal Cell Metabolism, this whole grain is loaded with the kind of fiber that may help reduce blood sugar levels as well as suppress the appetite. Why? Barley stimulates the growth of microorganisms in your digestive tract, which in turn may assist your body in metabolizing glucose (sugar). In addition, one cup of cooked barley has six grams of fiber, which helps to moderate the rise and fall of blood sugar levels. You shouldn’t be scared to use it as a topping for soups or salads made with roasted vegetables or as a side dish for fish or poultry.
3. Bump Up Your Exercise Intensity
Getting your heart rate up during exercise is one of the best things you can do to improve your body’s capacity to control blood sugar levels, but doing so is much more beneficial. According to a review of studies that was done in 2013, doing short bursts of high-intensity exercise (such as sprinting on the treadmill for 30 seconds, then walking or gently jogging until you recover) improved blood glucose levels in both diabetics and healthy persons for one to three days. During exercise, the muscles consume glucose, which is then burned for energy; the more intense the motions, the more likely it is that this process will be aided.
4. Combine Your Macronutrients
When it comes to maintaining healthy blood sugar levels, a diet that combines carbohydrates with protein or fat is an effective strategy. Consuming protein or fat can cause digestion to slow down, which will help to prevent a rise in blood sugar. Judith Wylie-Rosett, Ed.D., R.D., professor of health promotion and nutrition research at Albert Einstein College of Medicine, explains that a sharp rise in blood glucose after eating carbohydrates alone could be followed by a drop in blood glucose, which may cause some people to feel hungry. “For some people, a sharp rise in blood glucose after eating carbohydrates alone could be followed by a drop in blood glucose,” she says. (This statement applies to you in particular if you have type 1 diabetes.)
After you’ve had a meal, the last thing you want to happen is for anything like that to take place. You could try eating some fruit (a carbohydrate) with a hard-boiled egg the next time you grab some (protein). You could also have some beans (a carbohydrate) with some chicken (a protein) and/or an avocado slice (fat).
5. Go for Whole Fruit over Juice
Consuming an orange in its whole is preferable than drinking a glass of orange juice. According to Wylie-Rosett, “People usually drink more juice and, as a result, consume more calories and sugar than they would if they were simply eating fruit.” Additionally, eating the fruit in its whole provides a greater amount of fiber. To give you an example, there is around 4 grams of sugar in a big orange, but there is less than 1 gram of sugar in 8 ounces of juice. According to her, drinking fruit juice in moderation is OK, but you shouldn’t make it your primary beverage of choice. When you do decide to consume it, make sure that you serve it in an actual juice glass rather than a huge cup. A juice glass typically has a capacity of around 4 ounces.
6. Walk After Meals
The meal is over, but you can put off cleaning up for now since it’s time to go for a walk. According to study that published in the journal Diabetologia in 2016. Diabetic adults who walked for ten minutes after each meal had blood glucose levels that were. On average, 12 percent lower compared to those who walked for thirty minutes in one continuous block each day. According to the findings of the study, the “walk it off” method is particularly useful after eating meals high in carbohydrates.
Particularly evening. Maintaining an active lifestyle increases insulin sensitivity and facilitates the removal of glucose from the circulation by cells. Put on your walking shoes; you won’t have much longer than that. If you want to get some exercise but the weather isn’t cooperating. You may either walk in place in front of the television or keep active indoors by streaming a gym class or putting in an exercise DVD.
7. Pick Veggies Wisely
You are aware that veggies are beneficial to your health; but, when it comes to carbohydrates, not all vegetables are created equal. According to Wylie-Rosett, the amount of carbohydrate in a half cup of starchy vegetableS. Such as peas, maize, or squash is equivalent to 15 grams. But vegetables that don’t include starch have just approximately half of that. So you can eat a lot more of them without having as big of an effect on your blood sugar. Everything in moderation is good, but try to make the majority of your selections from the nonstarchy vegetable category. Such as lettuce, cauliflower, spinach, kale, and Brussels sprouts.
8. Get Enough Vitamin D
You should talk to your doctor about checking your vitamin D levels for another reason. And that is because it may help you lower your chance of developing diabetes. People with vitamin D deficiency and prediabetes who took vitamin D supplements had an improvement in their blood glucose levels. According to a research that was conducted in 2013. Although further study is required, some researchers believe that exposure to sunlight may have an effect on insulin resistance. In the meanwhile, make sure you fill your diet with D-rich foods like sardines. Wild or UV-exposed mushrooms, and fortified milk and nondairy milk. Your doctor will be able to inform you whether or not you need to take a supplement.
Related: six foods that have a higher vitamin D content than an egg
9. Drink More Water
Yes, drinking water may have an effect on the amount of sugar in your blood. Wylie-Rosett emphasizes the need of ensuring that you do not get dehydrated at any stage. When you dehydrated, the sugars that already present in your blood become more concentrated. Which causes the glucose levels in your blood to rise. However, you don’t have to chug a ton of it. According to Wylie-Rosett, you should always drink water whenever you feel thirsty. Regardless of whether or not you have difficulties with your blood sugar. Check out the stats that break down how much water you should be drinking on a daily basis for additional information on that.
10. Snack on Nuts
You don’t have to worry about your blood sugar levels affected in any way. If you eat them since they are a very portable snack that you can just pop into your mouth. Because they are high in healthy fats and low in carbohydrates, eating nuts either on their own or in conjunction. With meals has shown to help maintain stable blood sugar levels. The research conducted in 2010. For example, one ounce of almonds has 164 calories but just 6 grams of carbohydrates. Aim to have five servings of one ounce each of nuts such as pistachios, almonds, and cashews per week.
11. Eat More Mindfully
Make it a priority to eat more consciously, and give up bad eating habits like eating lunch. In front of your computer or eating supper while watching television at night. This technique requires that you pay attention to indicators that indicate when you are hungry and when you are full. You remain present while you are eating, and that you evaluate the emotional component of food. According to research published in the Journal of the Academy of Nutrition and Dietetics. Adults with diabetes who implemented this strategy for a period of three months lost weight and improved their ability to maintain normal blood sugar levels. Just as effectively as those who participated in a conventional diabetes educational program. In addition, practicing mindful eating may assist you in overcoming food cravings and stopping binge eating. Both of which contribute to increased body fat and weight gain.
12. Think Long Term for Your Health
According to Wylie-Rosett, “there is no such thing as a miracle diet for persons who have diabetes.” “It’s about how your food connects to metabolic variables like blood sugar levels, blood pressure, and cholesterol,” she explains. “It’s about how your diet links to metabolic factors.” Medical nutrition treatment is something that’s covered by many insurance plans, and it may help you figure out precisely. What it is that you need by putting you in contact with a certified dietitian who can tailor a diet to your specific requirements. Keep in mind that maintaining a healthy weight, eating a nutritious food. And being active are all important factors in keeping blood sugar under control, they all play a role in this.
Jessica Migala Headshot Geometry Dash Reviewed by Dietitian Jessica Ball, M.S., RD
