Controlling blood sugar levels can be challenging. If you have diabetes (or you suspect you are), it is important that you keep your blood sugar levels stable, and you should consult your doctor about the best way to do this. However, there are a number of basic strategies for lowering your blood sugar levels.
Step
Method 1 of 3: Eating Well
Step 1. Adjust the portion of your meal
Blood sugar levels will increase when you eat more food than you should. That means if you eat more food, your glucose level will rise. Manage the portions of your meals and snacks carefully so that you can control your blood sugar levels.
- Pay attention to the ingredients and serving sizes of your food. Use a measuring bowl, measuring spoon and food scale. Follow the guidelines your doctor gives you. If he doesn't provide any guidance, look at the food's nutrition label. Adjust food portions into half portions and full portions based on serving sizes.
- Be sure to read the serving-size label. One pack or one meal is not necessarily a portion for one person. For example, one serving of certain bread is 30 grams, while many slices of bread are larger than 30 grams.
- Weigh the fruits and vegetables. The weight can vary depending on the size and type of fruit or vegetable. Weighing is very important especially for fruit.
Step 2. Understand the glycemic index and glycemic load
The size of the glycemic index (GI) is obtained based on the quality of carbohydrates consumed. The glycemic load (GG) is a measure that combines the quality of carbohydrates (GI) and the quantity of carbohydrates. The measure of carbohydrate quantity is based on the number of grams of carbohydrates in a food. When thinking about which carbohydrates to eat to control blood sugar, think about the glycemic index and glycemic load.
- Your IG should be at a moderate level. This can be achieved by eating a number of foods with a balanced GI at each meal. You can also combine foods with a high GI and foods rich in protein and low in carbohydrates, such as fruit and nuts.
- Low glycemic foods are at 55 or below. Medium glycemic foods are between 56 – 69. High glycemic foods are between 70 -100. When trying to control blood sugar, avoid eating high-glycemic foods.
- Low-glycemic foods include: bran cereals, black beans, jogo beans, low-fat milk, apples, peanuts, and whole-grain tortillas.
- Medium glycemic foods include: barley, brown rice, oats, whole wheat bread and whole grain pasta.
- High glycemic foods include: baked potatoes, french fries, sugary drinks, chocolate bars, couscous, white pasta, white basmati rice and processed cereals.
Step 3. Watch out for carbohydrates
Digestible carbohydrates break down into sugar after they are eaten. Simple carbohydrates will cause blood sugar levels to rise rapidly. Complex carbohydrates, which are fiber, vitamins and minerals, are digested slowly and make blood sugar levels rise more slowly than simple carbohydrates.
- Not all complex carbohydrates are the same. White bread and white potatoes are complex carbohydrates, but they are mostly starch, not fiber, which means they are not good for blood sugar levels.
- Avoid processed foods, if possible. Processed wheat contains a higher glycemic index than unprocessed or slightly processed foods.
- Carbohydrates and sugar have an equally important role in controlling blood sugar levels. Eating too many carbohydrate foods will make blood sugar levels rise, just like eating too much sugar.
Step 4. Eat whole grains instead of white bread
White bread will quickly turn to sugar when you eat it. Instead of eating white bread, look for foods that contain whole grains. Oats are rich in fiber, which will help you feel full.
- Wheat can be found in breads, cereals, tortillas and biscuits. Look for wheat flour, corn flour, wheat germ, rye or buckwheat flour.
- Try eating whole-wheat English muffins, bran cereals, whole-wheat pasta, whole-grain bread or brown rice.
Step 5. Eat green leafy vegetables
Adding non-starchy vegetables to your diet will help maintain and lower your blood sugar levels. These vegetables are rich in fiber and low in carbohydrates.
- Which includes green vegetables are broccoli, spinach, cabbage and green beans.
- Do not eliminate starchy vegetables such as peas, corn and lima beans from your diet. Eat in moderation, make sure you keep your portion sizes up.
Step 6. Add lean meats to your diet
Meat rich in protein is good for helping control blood sugar levels. Meat does not have a drastic impact on blood sugar like carbohydrates. Choose cuts of meat that are low in fat, without skin and excess fat. Be sure to grill or grill the meat, rather than fry it. Also remember to eat these foods in appropriate portions.
Good meats to add to your diet are skinless chicken breasts and fish. Try the salmon, tuna and tilapia
Step 7. Drink carbonated water instead of soda
Soda drinks contain a lot of sugar and carbohydrates, except for diet sodas. Soda and diet soda are not good drinks for you, and drinking juices-which are high in sugar-are not a good substitute. If you don't want to drink plain water, try carbonated or sparkling water. The drink has a taste and is carbonated, in case you still want to feel the froth of soda in your drink.
- Soda water is a natural drink and does not contain additives. They're also sugar and carb-free, so you can drink as much of them as you want without affecting your blood sugar levels.
- Carbonated water is also a good substitute drink. However, these drinks contain additives, and some of them contain sugar and carbohydrates. So be sure to read the label to find the drink that's right for you.
Step 8. Eat oats
Wheat contains good carbohydrates, because it is rich in soluble fiber. When you eat it, wheat will be digested slowly so that blood sugar will not spike. Barley, a food similar to wheat, is also rich in soluble fiber. Research shows these foods can also help control your blood sugar.
Wheat provides a stable source of energy. Oats also help you feel full longer, which in turn helps you lose weight
Step 9. Include fiber in your diet
Fiber will help cleanse and repair your digestive system. Fiber also keeps you full and slows down digestion, which helps control blood sugar levels. When looking for foods rich in fiber, try to look for foods that are low in starch.
- Foods rich in fiber have a lower glycemic index.
- Fruits, vegetables and nuts are good sources of fiber. Try spinach, green beans, and broccoli. You can also try eating fruits that are low in sugar and starch, such as strawberries. Red grapefruit is also a good choice.
- Unprocessed wheat contains a lot of fiber. Look at the packaging label and look for ingredients marked "whole" or "raw". Avoid processed ingredients.
Step 10. Eat a balanced diet
Your diet should consist of a variety of foods. Pay attention to dishes that include complex carbohydrates, fruit, vegetables, protein and fat. Make sure not to eat too much fat, and when you do eat fat, eat healthy fats. You can get protein from low-fat cuts of meat.
- Good sources of starch are peas, corn, pumpkin and lima beans. Lima beans are an excellent food because they are rich in fiber. Remember to pay attention to portion sizes when eating these foods.
- Eat skinless chicken breasts, lean cuts of meat and fish as part of your diet. Salmon is a great choice because it contains omega-3 fatty acids, which promote heart health. Meat is needed to control blood sugar because it contains chromium, which helps insulin function and breaks down carbohydrates in your body. Mackerel and herring are also good sources of protein.
- Eat peanuts or peanut butter. These foods will add fat and protein to your diet which in turn helps control your blood sugar. You can also try almonds or almond butter, walnuts, "pecan" seeds. Because nuts are high in calories, be sure to pay attention to portion sizes.
Method 2 of 3: Exercise
Step 1. Understand that exercise will affect blood sugar levels
Exercising regularly will lower blood sugar levels. When you exercise, your muscles need energy. To obtain it, the muscles use the glucose stored in the body. After that, the muscles will take glucose from your bloodstream. Then, after you finish exercising, your liver will renew the glucose in your body. Overall, this process takes up the glucose in your body and helps balance your blood sugar.
- Stopping or reducing physical activity can have a bad impact on your blood sugar levels. When you stop exercising, your blood glucose levels will rise. Continuous physical activity is important for maintaining your blood sugar levels.
- Exercise will also lower your blood pressure and cholesterol. Exercise can burn fat and help you lose weight, which will help control blood sugar and diabetes. Exercise will also improve blood circulation and increase sensitivity to insulin.
Step 2. Watch your blood sugar levels during exercise
To ensure that your blood sugar level doesn't drop too drastically, watch your blood sugar level before exercising. Check your glucose levels half an hour before you start exercising and right before exercising. Blood sugar levels should be between 100-250 mg/dL.
- If your blood sugar level is below 100 mg/dL, eat a healthy snack so that your blood sugar level doesn't drop too low during activity.
- See your doctor to make sure your blood sugar levels are accurate before starting to exercise.
Step 3. Consult a doctor before starting an exercise program
Before starting an exercise program, talk to your doctor to find out what kind of exercise program is best for you. Your doctor can help you determine your overall health condition, how much activity you should be doing, and what kind of exercise you should be doing.
Your doctor can also help you figure out when you should exercise each day. With your doctor, you can create a program that takes your exercise, diet and medication into account
Step 4. Incorporate different types of exercise into your routine
To exercise properly, you should include aerobic cardiovascular exercise, strength training, and flexibility exercise. Regular exercise that includes these three components will help improve your overall health.
- To help lower blood sugar levels, try vigorous exercise 4 times a week for 20 minutes or moderate exercise 3 times a week for 30 minutes.
- Try aerobic exercise 5 times a week for 30 minutes every day. Choose an activity you enjoy. Good cardio exercises are walking, dancing, swimming, cycling, and skating. You can also join in a group sport, such as soccer, tennis or racquetball. Hit the gym and use a treadmill or stationary bike, or try taking a cardio class.
- For strength training, train to build muscle. Take a group class for weight training at the gym. Watch strength training online or on DVD. Use a weightlifting machine at the gym or purchase a weight machine for home use.
- Stretch before and after exercise. Play yoga videos to relieve stress and help with flexibility exercises.
- Buy a pedometer and try to take 10,000 steps per day. If you're not getting close to that number right now, work your way up to 10,000 steps.
- Increase your exercise gradually. If you can only exercise for a few days or a shorter amount of time when you're just starting out, make it a goal to increase it each week.
- Record your blood sugar levels before and after exercise. This can help you stay aware of the positive impact exercise has on your blood sugar levels.
Method 3 of 3: Other Strategies
Step 1. Drink more water
Drinking water will help you lower your blood sugar levels through your urine. When you drink more water, your body removes excess sugar from your blood through urine. Then you have to replace your body fluids.
You should drink at least 8 glasses of water every day
Step 2. Sprinkle cinnamon on your food
Recent research has shown that cinnamon can have a positive impact on blood sugar by lowering fasting blood glucose. Adding cinnamon to your diet can be a way to help regulate your blood sugar. However, cinnamon is not intended as a substitute for treatment.
- If you consume more than a teaspoon of cinnamon per day, buy Sri Lankan cinnamon. The cinnamon is more expensive, but softer and does not contain cinnamon seeds, which contain coumarin. Some people are sensitive to coumarin, and when consuming a lot of coumarin, their liver can be poisoned.
- Try sprinkling cinnamon on the meat as a condiment. Or add it to oats, cereals, or lettuce.
- You can also take cinnamon as a supplement.
Step 3. Find the pattern
Conditions that occur in small parts may not be a cause for concern. But if your blood sugar levels are erratic for three or more days, it may be a cause for concern. Ask yourself what might be causing the instability. Does it only happen in the morning? That may mean your body produces too much sugar at night and you need to see a doctor. Pay attention to your diet, lifestyle and habits over the past week or two. Try to find the cause of the instability.
- Have you stopped controlling your portion sizes? this means you have eaten too much.
- Have you stopped paying attention to the ingredients in your food? Maybe you are eating too many carbohydrates that contain a high glycemic index. If so, rearrange your diet and see if it helps control your blood sugar.
- Is your physical activity reduced? That could be the cause of your blood sugar rising.
- Do you take medication regularly?
- Are you sick? Even drinking a glass of orange juice for extra vitamin C can change your blood sugar levels.
Step 4. Reduce your stress level
When you feel stressed, your body will use the glucose in your blood as a source of energy. Trying to control your stress can help prevent spikes in your blood sugar levels.
- Don't put yourself in a high-stress situation, if you can. There is no reason to put stress on your body.
- If you're feeling stressed, take a step back. Realize that it is a stressful situation and try to keep stress from taking over your mind. Take a deep breath, meditate, squeeze a stress relief ball or whatever stress relief you choose.
Step 5. Use medication
Medication and insulin can help lower your blood sugar levels. If you think you need medication or insulin injections to help control your blood sugar levels, see your doctor.
Tips
- Be sure to consult your doctor before embarking on a new diet program.
- The advice above is not intended as a substitute for medication or insulin.
