The elevation of blood sugar levels can cause many health problems. The most notable effect is the beginning of diabetes, especially in people with a family history of the disease. Diabetics should take care of their diet to prevent blood sugar to rise to dangerous levels. Pre-diabetics or those predisposed to the disease can keep their blood sugar levels down with a controlled diet and may reduce risk of developing diabetes and end up depending on medical treatment.
If you actually diagnosed with diabetes, it is dangerous to assume that only with diet and exercise you can control your blood sugar level. If you are disciplined enough, then the doctor will maybe accept that, together with a minimum amount of medical treatment. However, it is recommended that a diagnosed diabetic take seriously control over their blood sugar level with a strict diet and exercise.
It is key to understand the importance of eating the right foods in your diet. Food can gradually or quickly cause elevated blood sugar (which most people generally should avoid). However, how your system reacts to food depends on the food you’ve eaten .The complex carbohydrates cause a gradual rise, while carbohydrates and refined sugars cause a rapid rise in blood sugar levels.
Choose healthy carbs
In the end, all food is converted into blood sugar and consumed to produce energy. The idea is to avoid foods that generate this process too quickly. Sugars and starches are broken down into blood glucose during digestion. Healthy choices of carbohydrates are fruits, vegetables, whole grains, legumes and a moderate amount of low-fat dairy. These sources of carbohydrates help maintain a healthy blood sugar.
- Note that low-fat foods are not necessarily low in calories. It is recommended to always read the list of ingredients and nutritional content before buying your food.
- Some healthy whole grains are barley, oats, spelled, wheat, kamut and brown rice.
- Bread and cereals are healthy as long as you stay away from high fat varieties with high sugar content. Choose breads and cereals that contain less than 450 mg per 100 mg of sodium.
- Eat some carbohydrates at every meal, but not too many. Eat more vegetables without starch.
- Eat some protein in your meals, too. Proteins are good for health and sometimes helps moderate blood sugar rise.
Eat more fiber
The fiber cleanses the body and helps control blood sugar levels. Most vegetables are rich in fiber, especially those with green leaf. Many fruits, nuts and vegetables are also rich in fiber, also products such as whole wheat.
- The soluble fiber in water is very important to maintain good health. It is found in foods such as beans, nuts, oat bran and seeds.
- Flax seeds are both good sources of fiber and maintain balanced blood sugar. Take 2 tablespoons with 300 ml (10 oz) of water in the morning to get their benefits.
Eat fish, twice a week or more (For non vegetarians)
Fish is high in protein and does not affect blood sugar as much as carbohydrates. Fish also contain less fat and cholesterol than meat and poultry. Many types of fish such as salmon, mackerel and herring also have high levels of omega 3 fatty acids, which lower the fats called triglycerides and promote good cardiovascular health. Avoid fish with high mercury levels such as swordfish and mackerel.
Other good sources of lean protein include legumes, nuts, seeds, peas and turkey or chicken. You can also consider protein drinks with less than 5 grams of sugar.
Eat more oats
Oatmeal sugar is digested slowly, which prevents the blood sugar rise dramatically while giving your body the energy it needs, with a slow release. Lentils and legumes (beans) are just as beneficial (For some people these foods cause indigestion and gas until their systems are used to them). All these foods contain soluble fiber, which slows the absorption of sugar and carbohydrates, which is good.
Search non-starchy vegetables
Broccoli, spinach and green beans are excellent examples. These vegetables are low in carbohydrates, so it does not affect too much the sugar in the blood, and are also high in fiber and have a cleansing effect (lentils, beans and oats are certainly starchy foods, but its soluble fiber compensates for the effects of their starch content).
Satisfy your sweet tooth with some strawberries
Despite its sweet taste, strawberries are very low in carbohydrates and as such do not impact too much the sugar level of your body. They also contain high levels of water, which will help you feel satisfied longer. As a result, you’ll be less tempted to eat another sweet food and probably more harmful.
Drink more water
Keep in mind that soda and sugary juices increase blood sugar quickly. Replace these drinks with water, tonic or mineralised water would quickly reduce your intake of sugar water.
- There are many commercially available flavoured waters, which are more palatable than water. However, beware and avoid added sugar. You can add strawberries, slices of lemon or lime or a splash of orange juice to flavour mineralised water without adding empty calories of sugar.
- Let a little water in the fridge with lemon slices. It is very refreshing on a hot day and you have a delicious flavour. Keep the jar always full. Vary the flavour with other citrus fruits such as strawberries, apples or berries.
- Try to drink 6-8 glasses of water a day to ensure you stay well hydrated.
- Be careful when consuming fruit juice and keep it to a minimum, because the fruit juice contains natural fructose carbohydrates (sugar).
Sprinkle cinnamon on the food
Some experts believe that cinnamon has a modest effect in reducing the levels of blood sugar, especially in people with diabetes. The results are far from conclusive, but early studies support the claim.
- Do not believe that cinnamon is a magic solution! Consider it as another excellent suggestion.
- Replaces sugar and artificial sweeteners in beverages hot agave nectar, as it has a very low glycemic index.
Learn how many calories you should consume daily
If you eat the right amount of calories, you can prevent eating to much which may cause an excessive level of sugar to enter your bloodstream.
- Consumes 1,200 to 1,600 calories daily if you are a woman of average size that want to lose weight or woman of medium height that does not do much exercise.
- Consumes 1,600 to 2,000 calories a day if you’re a large woman who wants to lose weight or if you are a man of medium size who does not do much exercise or want to lose weight, or also if you are a big man who wants to lose weight.
- Consumes 2000-2400 calories a day if you’re a big man who exercise a lot or a tall man with a healthy weight or woman of a large middle class that exercise.
Instead of completely changing the way you eat, try to replace your customs with healthy choices instead of choosing those that can raise your blood sugar levels.
Count your carbs
In particular, it has refined carbohydrates you consume as baked with white flour, sugary cereals and fried products. Carbohydrates have the greatest impact on blood sugar levels than any other food because they are converted to glucose quickly.
Check your glycemic index
This index ranks carbohydrates based on the levels of blood sugar after eating. Food that have a low glycemic index are less likely to raise your blood sugar levels than those with a high rate.
- Keep in mind that the glycemic index could not take into account all sources of sugar than glucose. Other sugars such as fructose and lactose add also sugar to your blood load.
Don´t be afraid to eat the skin of fruits and vegetables if possible, since most of the nutrients are found just under the skin. When boiling vegetables or steamed cooking, try to reuse water as soup, a stew or stew or sauce to take vitamins that have been in the water. The salads with raw vegetables provide vitamins without alterations to your diet; just be sure to wash them well first.
Talk to your doctor before altering your diet significantly. Your doctor can work with you to determine a healthy plan for your dietary needs and remove the negative elements that affect your health.
Your whole family can eat the same healthy foods. No need to exclude you. Everyone could benefit from eating the same healthy and nutritious food together.
Walk a lot. Exercise helps your diet by increasing metabolic responses that keeps you fit. Walking is an ideal exercise method. If you are diabetic, your doctor will guide you to ensure you have the necessary amount of blood sugar to strenuous exercise. Once you have established an exercise routine, you will know better how to maintain a balance of food and medicine that allow you exercising moderately as part of a plan to regulate blood sugar.
Try to not reduce to zero your blood sugar levels. An excessively low blood sugar can be as harmful to your health as an excessively high level of sugar. Note that as the excess blood sugar (and sugar in the diet) is bad for health, so is the opposite. That’s why we have recommended to include legumes and lentils in your diet. These foods are converted into sugar in the blood much slower and provide a thread of energy for a longer period of time, which is ideal. The three aspects that a diabetic use to balance the blood sugar are: diet, exercise and medication. These three aspects must be in good balance.