Managing blood sugar levels is very important, not just for people with diabetes but also for those who don’t. We mean the likes of you and me, who are always under stress.
Moreover, why should one wait for the time where they become increasingly dependent on the glucometer, checking sugar levels now and then and restricting their diet.
For your information, the ideal blood sugar level is 70-100mg/dL before eating and less than 140 mg/dL after a meal. Here are eight ways that can help you keep your blood sugar level in check!
In case you feel that your wounds take longer to heal or you are facing breathlessness, anxiety, or have sudden food cravings, you should get your blood sugar levels checked. It may be a false alarm, but keeping a glucometer handy would help. The bottom line is, eat in moderation than getting to a point where you have to shun it all!
Low carbohydrate and high-protein diets reduce blood sugar levels. Simple carbohydrates such as white bread, pasta, candy, etc. can be broken by the body quickly and tend to spike the blood sugar level. Complex carbohydrates such as sweet potatoes and whole-grain oats are difficult to digest and help in maintaining blood sugar levels. A high protein diet, on the other hand, requires the body to combust a lot of its stored fat and sugar, which results in a lowering of the blood sugar levels.
A higher glycemic index means that the specific food product in question can shoot up the blood sugar level. Ideally, go for foods that have a glycemic index less than 55. We understand that it would be tough to check for glycemic index regularly, so for your reference, here are some low GI foods – quinoa, legumes, low-fat milk, leafy greens, non-starchy vegetables, nuts and seeds, red meat, and fish.
Include an adequate amount of fiber in your diets, such as brown rice and high fiber millet flours. Also, fruits like guava and green leafy vegetables such as okra can significantly manage blood sugar levels by helping the carbohydrates break down slower.
Maintaining body weight is particularly important, we aren’t supporting the preference for a particular body type, but being fit help. Not just it gives your body the room for some indulgence, the effort that goes into being fit keeps your metabolism running too!
Also, a lot of people may have experienced a loss of stamina and breathlessness every time they gain weight. These are the signs that your body doesn’t have enough oxygen to spend on other activities, which means that your bodily processes are slowing down as well. Your metabolism will slow down further, and you will end up gaining more weight- thus falling into a vicious cycle of ill health. Would anyone want that?
Studies show that reducing weight by only 7 percent can reduce the chances of developing diabetes by 58 percent.
An extension of what we said earlier- if you exercise or engage in physical activity, the accumulated fats and sugars in your body get used up to generate more energy. The metabolism gets faster, and the stored sugars, which were spiking your sugar level, eventually come down. Exercising makes you sweat, which helps to flush out toxins from your body- giving it a fresh and healthier feeling. A point to note here is that when you indulge in any physical activity, it is natural to experience breathlessness in the initial stages. However, it all works out well because the body gets used to working well on lower sugar levels- the best-case scenario for everyone.
While exercise will not boost the insulin level, yet it would help to reduce the overall sugar level. Check your sugar level using a glucometer before and after exercise, and you will know what we are trying to say here!
Yes! A lot of water, a lot of fluids in any form except aerated drinks or canned juices(they contain loads of sugar). A glass of lemon juice with a tinge of sugar could be useful as the citric acid in lemon cuts down the harmful effects of sugar.
You can try fruit infused water too! All you need to do is, put the slices of your favourite fruit into your water bottle and keep drinking from it. Thus, the natural sugars and nutrients will dissolve in water, and you will have an excellent taste in it too!
Please note that drinking enough water not just prevents dehydration but also helps the kidneys to remove extra sugar from the body through urination.
Try herbal extracts like green tea, cinnamon, fenugreek, bitter melon, ginseng, etc. to not just get the additional nutrients but also since this helps to burn up excess body sugar. The advice, however, is, have a word with your doctor to find the best option for you.
Diabetes is a disease that is, more often than not, triggered by the lifestyle choices we make. The problem, however, is, we come to terms with these things only when we are in trouble, and our blood sugar levels have gone awry! Yet, if we follow a few healthy habits like eating healthy, sleeping well, exercise – a lot of our concerns will be resolved.