ways to control diabetes : High blood sugar can increase your risk of developing type 2 diabetes, hyperglycemia, diabetic neuropathy, and other major health problems. Whether you take medication for high blood pressure or not, there are a few things you can do in your daily routine to lower blood sugar levels naturally. Make some lifestyle changes to keep your levels stable and stay healthy.
1- Always have breakfast
Skipping breakfast can cause a spike in blood sugar later. If you don’t eat first thing in the morning, your blood sugar levels are probably higher after lunch or dinner. Try to eat right after you wake up, even if it is something small
- Yogurt, fresh fruit, oatmeal, eggs, and smoothies are great breakfast options.
2- eat balanced foods
Eat a mixture of starches, fruits and vegetables, proteins, and fats. The more balanced the diet, the better the blood sugar levels are regulated. Aim to eat three meals a day with a mixture of each food group, including the following
- vegetables: broccoli, carrots, leafy greens, bell peppers, and tomatoes
- fruits: orange, melon, berries, apples, bananas and grapes
- whole grains: wheat, rice, oats, cornmeal, barley and quinoa
- lean protein: chicken, turkey, fish, eggs, nuts, and dried beans
- dairy: milk, yogurt and cheese
3 – Limit portions
Eating too much can cause your blood sugar to spike. When you serve yourself a meal, use the plate method: fill half a plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains. You can fill up to 25 cm (9 inches) of food so you don’t eat too much
- Drink unsweetened iced tea or water with meals to stay healthy.
4 – Consume between 25 and 38 grams of fiber per day
Fiber lowers blood sugar and insulin levels. Generally, you should eat about 30 grams per day. Fiber is found in brown rice, barley, starchy vegetables, fruits, and beans
- Women 50 and under need 25 grams of fiber per day, while women 51 and over need 21 grams of fiber per day.
- Men 50 and under need 38 grams of fiber per day, while men 51 and over need 30 grams of fiber per day.
- While there are fiber supplements, it is better if it comes through food than a pill. If you want to take a supplement, talk to your doctor to see if it is a good option for you.
5 – Slow down digestion with healthy fats
When digestion is slow, blood sugar doesn’t spike as fast. When cooking, incorporate healthy fats like peanut butter, ricotta, yogurt, or tree nuts. You can also consume olive oil, fish oils, flax seeds or avocado
- It is advisable to eat some healthy fats right after eating a large meal. By slowing down digestion, you can better control your blood sugar levels.
6 – Eat less carbohydrates
Many carbohydrates can cause an increase in blood sugar. On average, try to consume half your daily calories from carbohydrates. If you eat 1,800 calories per day, about 900 should be from carbohydrates. High carbohydrate foods include sweets, white pasta, white bread, breakfast cereals, cookies and baked goods, and sweetened yogurt.
- Carbohydrates break down into sugar, and sugar is absorbed by insulin. If you have insulin problems, your body won’t be able to absorb sugars, and this could cause your blood sugar levels to spike.
7 – Incorporate cinnamon into your diet
Some studies show that cinnamon can lower blood sugar levels. Add half a teaspoon to your diet every day. You can sprinkle it over oatmeal or add it to smoothies as an easy way to lower your blood sugar levels home remedies for blood sugar .
- There are cinnamon supplements available in the market, but it is always better that the nutrients come through food. It will be easier for your body to absorb cinnamon if you eat it instead of taking it in pill form.
- Eating a lot of cinnamon can have negative effects on the liver. Limit yourself to half a teaspoon per day to keep your body healthy.
8 – Drink a lot of water
Water helps eliminate excess sugar through the kidneys. When you’re thirsty, drink a glass of water instead of juice or soda. Have a bottle of water nearby to drink during the day
- Juice and sodas raise blood sugar levels, and they can also contribute to weight gain.
- Try to drink 4 liters (15.5 cups) of water per day if you are a man and 3 liters (11.5 cups) per day if you are a woman.
9 – Exercise regularly
Aim for 30 minutes of exercise per day. Exercise naturally lowers blood sugar levels by forcing the muscles to use glucose for energy and increases the body’s sensitivity to insulin. You can walk, jog, bike, hike, strength train, or swim to get your blood pumping and lower your blood sugar levels
- Exercise also helps you stay in shape, which is great for your overall health.
10 – Reduce your stress level
Stress causes the body to release more sugar. If you are stressed, meditate, do yoga, or take a relaxing walk in nature to calm yourself down. Reducing your stress levels can take a while, and you may have to try a few things to find the right one.
- You can also lower your stress level by reading a good book, listening to soothing music, taking a relaxing bath, or going for a drive.