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As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble. This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men.
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine. One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 Keep in mind that water and other zero-calorie drinks are best.
Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 Staying hydrated can reduce blood sugar levels and diabetes risk.
Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 126 Monitoring your serving sizes also helps prevent blood sugar spikes 2.
The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.
Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 3132 Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.
Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications.
It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels. Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.
They can also increase appetite and promote weight gain 3637 Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleeptry to:.
Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones. High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism.
It may potentiate the action of insulin, thus aiding blood sugar regulation 414243 Chromium-rich foods include:. However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings.
As such, more research is needed 4145 Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 4748 Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.
However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 5152 :. Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications.
Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here.
Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 22627 ,
: Balanced sugar levels| More in Type 2 Diabetes | Late-night eating: OK if you have oevels It's risky for Balancex people with diabetes to drink suhar. Intermittent fasting schedule Beta-alanine and endurance. Balanced sugar levels also called a glycated hemoglobin test. In addition to having a healthy diet and exercising regularly, your treatment plan for gestational diabetes may include monitoring your blood sugar. The foods you eat can have a major impact on diabetes and blood sugar levels. |
| The #1 Habit You Should Break for Better Blood Sugar Balance, According to a Dietitian | Skip to Content. It also helps you learn how your body reacts to certain foods 2. Manage your stress Stress also affects blood sugar levels. The bottom line. Elsevier; |
| Diabetes management: How lifestyle, daily routine affect blood sugar - Mayo Clinic | Good sources of fiber include leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal. Like fiber, protein tempers insulin secretion 2 , leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient. Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day. The amount of protein you need in your diet depends on a number of factors, but the general protein recommendation for healthy adults is 0. Good animal sources include wild-caught fish , grass-fed beef, and pasture-raised chicken and eggs. If you're vegetarian or vegan, not to worry, we rounded up 54 sources of plant-based protein. Like fiber and protein, fat buffers blood sugar spikes. In fact, unsaturated fats have been specifically linked to improved insulin resistance. Just be sure to avoid refined fats, including trans fats and processed vegetable oils , like corn, soybean, and safflower oils, which can be pro-inflammatory. Sources of quality fats to consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocado, and fatty fish like salmon. Lowering your overall intake of carbohydrates can also be helpful for balanced blood sugar , but you don't need to cut them out completely they're still a crucial source of fuel for your body. Whenever possible, simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health. Eating some protein, fiber, and healthy fat with each meal can help stabilize blood sugar and manage your appetite. Each of these nutrients helps balance blood sugar on its own, but they're even better together. We love a good kale salad topped with avocado and a protein of choice. Greens powders are dried, powdered forms of various vegetables and fruits. Specialty greens blends will sometimes include prebiotic fibers too. These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly. If you struggle to stick with salads or you're looking to up your veggies game, then greens powders can help you deliver some greens goodness and help maintain a healthy blood sugar level. In fact, one study found that adding a vegetable powder to a high-carbohydrate diet helped buffer the short-term glucose and insulin response 3. A giant, late-night dinner is your blood sugar's worst enemy. That's because our bodies become more insulin resistant as the day goes on 4 —so a meal that you eat in the evening will cause a greater spike in blood sugar than a meal you eat in the morning. Because of this, many nutrition experts advise front-loading your meals, or eating bigger meals earlier in the day and having a smaller dinner at least three hours before bed. Both sleep deprivation and stress can cause elevated levels of the stress hormone cortisol, which raises blood sugar. Aim for seven to nine hours of sleep per night, and adopt stress-busting habits such as exercise, meditation, or yoga. One study found that nursing students who did meditation and yoga experienced lower blood sugar spikes 5 after meals. Drinking water helps your kidneys flush out excess blood sugar through your urine. One study found that people who drank more water had a lower risk of developing hyperglycemia 6 high blood sugar. Can't seem to drink enough? Or is water is just too plain for your taste buds? Try these other drinks for blood sugar balance. Your muscles need blood glucose for fuel, which means that when you do that strength training routine , you're helping move blood sugar from the bloodstream into the muscles where it's then burned up. Over time, this can help you maintain a healthy blood sugar level and increase insulin sensitivity 7 i. Intense exercise can temporarily raise blood sugar, so if you have poor blood sugar control, then it makes sense to start moderate think walking, jogging, or yoga , and then work your way up. Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of water—taking it straight will burn! Legumes — Chickpeas, kidney beans, and lentils come packed with protein, as well as essential vitamins and minerals, such as iron and magnesium. Lean meats and fish — Chicken, tuna, and turkey gradually release energy into the body, keeping your stomach full for longer. Leafy greens — Broccoli, spinach, brussels sprouts; all of these are nutrient powerhouses, including magnesium and vitamin A which help to lower blood sugar. Nuts and seeds — Almonds, walnuts, and pumpkin seeds are abundant in healthy fats and protein which help to balance blood sugar. Full-fat dairy — Cheese, yogurt, and milk are filling, full of protein, and packed with healthy fats. Low-fat varieties are often high in nasties, like sugar, whiteners, and thickeners. Low-sugar fruits — Darker-skinned fruits, such as cherries and blueberries, have less fructose the natural sugar in fruits in them than others, such as strawberries, mangoes, and apples. Liquids enter the bloodstream much faster than solids, so opt for water over sugary, high caffeine or alcoholic drinks when hydrating between meals. Being mindful of the foods and drinks you are consuming is a first step in balancing blood sugar. But putting that into practice is often easier said than done. Take a look at these r top 7 everyday swaps you can make today to better balance your blood sugar. Swap: Granola and other refined cereals For: Porridge oats and muesli. Swap: Strawberries and apples For: Cherries and blueberries. Insulin is the hormone responsible for lowering blood sugar and keeping it within the desired range. Eating food that is sugary, refined or high in carbohydrates causes a surge in blood sugar and the body releases insulin to lower it again. Too much insulin can lead to sugar being stored as fat and an over-correction of blood sugar levels, which makes you feel hungry again. This can become a vicious cycle, potentially leading to central obesity and associated metabolic disorders like diabetes. Many of these services are included from day one of your membership, though some may require your membership to be active for at least six months. For more help and nutrition advice with balancing blood sugars, you can also check out our healthy nutrition articles along with useful tips on making changes to your lifestyle. If you haven't been active for a long time, your healthcare professional may want to check your overall health first. Then the right balance of aerobic and muscle-strengthening exercise can be recommended. Keep an exercise schedule. Ask your healthcare professional about the best time of day for you to exercise. That way, your workout routine is aligned with your meal and medicine schedules. Know your numbers. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise. Check your blood sugar level. Also talk with your healthcare professional about your blood sugar testing needs. If you don't take insulin or other diabetes medicines, you likely won't need to check your blood sugar before or during exercise. But if you take insulin or other diabetes medicines, testing is important. Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later. The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level. Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused. See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low. The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level. Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise. You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes. It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed. If you take insulin, you may need to lower your insulin dose before you exercise. You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine. You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough. How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels. Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work. Keep insulin away from extreme heat or cold. Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems. If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed. Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines. Talk with your healthcare team or pharmacist before you try new medicines. That includes medicines sold without a prescription and those prescribed for other medical conditions. Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take. Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one. With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level. Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed. Also note how often to measure your blood sugar. Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take. Know when to call your healthcare professional too. For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine. But call your healthcare professional if you can't eat because of an upset stomach or vomiting. In these situations, you may need to change your insulin dose. If you take rapid-acting or short-acting insulin or other diabetes medicine, you may need to lower the dose or stop taking it for a time. These medicines need to be carefully balanced with food to prevent low blood sugar. But if you use long-acting insulin, do not stop taking it. During times of illness, it's also important to check your blood sugar often. Stick to your diabetes meal plan if you can. Eating as usual helps you control your blood sugar. Keep a supply of foods that are easy on your stomach. These include gelatin, crackers, soups, instant pudding and applesauce. Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated. If you take insulin, you may need to sip sugary drinks such as juice or sports drinks. These drinks can help keep your blood sugar from dropping too low. It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward. The liver usually releases stored sugar to offset falling blood sugar levels. But if your liver is processing alcohol, it may not give your blood sugar the needed boost. Get your healthcare professional's OK to drink alcohol. With diabetes, drinking too much alcohol sometimes can lead to health conditions such as nerve damage. But if your diabetes is under control and your healthcare professional agrees, an occasional alcoholic drink is fine. Women should have no more than one drink a day. Men should have no more than two drinks a day. One drink equals a ounce beer, 5 ounces of wine or 1. Don't drink alcohol on an empty stomach. If you take insulin or other diabetes medicines, eat before you drink alcohol. This helps prevent low blood sugar. Or drink alcohol with a meal. Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks. If you prefer mixed drinks, sugar-free mixers won't raise your blood sugar. Some examples of sugar-free mixers are diet soda, diet tonic, club soda and seltzer. Add up calories from alcohol. If you count calories, include the calories from any alcohol you drink in your daily count. Ask your healthcare professional or a registered dietitian how to make calories and carbohydrates from alcoholic drinks part of your diet plan. Check your blood sugar level before bed. Alcohol can lower blood sugar levels long after you've had your last drink. So check your blood sugar level before you go to sleep. The snack can counter a drop in your blood sugar. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels. Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict blood sugar changes related to your menstrual cycle. Your healthcare professional may recommend changes in your meal plan, activity level or diabetes medicines. These changes can make up for blood sugar swings. Check blood sugar more often. |
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