High blood sugar can cause many health problems. Most often, it will lead to diabetes, especially in people who have a family history of diabetes. People with diabetes should monitor their diet to prevent their blood sugar from getting too high or too low. People who have inherited the diabetes gene can keep their blood sugar levels low by being careful with their diet, and reducing the risk of needing medical attention.
When you are diagnosed with diabetes, it is dangerous to assume that diet and exercise are sufficient to regulate your blood sugar. If you are disciplined, then the doctor may agree with minimal medical action. It is not recommended for sufferers to take full responsibility for regulating their blood sugar only with diet and exercise.
Step
Method 1 of 2: Eat the Right Food
Step 1. Understand the importance of the right foods in your diet
Depending on how it's chosen, it can cause a gradual increase in blood sugar or an immediate drastic increase in blood sugar (which should be avoided). However, the way your system reacts to food depends on the food you eat. Complex carbohydrates usually cause a gradual increase, whereas simple carbohydrates and sugar will cause a drastic increase in blood sugar.
Step 2. Choose healthy carbohydrates
Almost all foods are converted to blood sugar, and consumed to make energy, the idea is to avoid foods that make it go too fast. Sugars and starches (as found in bread, corn starch, and many other foods) change quickly, and should be avoided. On the other hand, fruit, vegetables, whole grains, and regular amounts of low-fat dairy products will gradually change, and are a great source of energy for almost anyone, especially those who avoid high blood sugar.
- Remember that low fat doesn't necessarily mean low calorie; always read the ingredients list.
- Healthy whole grains include barley, oats, spelled, oats, kamut and brown rice. See below for more information on oats.
- Breads and cereals are healthy as long as they get rid of high fat and sugar. Choose breads and cereals that contain less than 450mg per 100mg of sodium.
- Eat carbohydrates at every meal, but in reasonable amounts. Eat more non-starchy vegetables than starchy ones.
- Eat protein too. Protein is good for you, and sometimes helps calm a blood sugar spike.
Step 3. Eat fiber
Fiber cleanses your system and soluble fiber (see below) helps control blood sugar levels. Most vegetables are high in fiber, especially green ones. Many fruits and nuts are also rich in fiber, as are whole grain products too.
- Soluble fiber is very important for maintaining health. It is found in many foods such as chickpeas, nuts, oats, and whole grains.
- Flax seeds are a good source of fiber and are useful for maintaining blood sugar balance. Grind two tablespoons of flax seeds with 10 ounces of water and consume it every morning to reap the benefits.
Step 4. Eat fish twice a week or more often
Fish is high in protein, which doesn't affect blood sugar as much as carbohydrates. Fish also has lower fat and cholesterol than poultry. Fish such as salmon, mackerel, herring are also high in omega-3 fats, which lower fats called triglycerides and promote health. Avoid fish that are high in mercury, such as swordfish.
Other healthy and simple sources of protein include legumes, nuts, seeds, turkey, and chicken. You might consider a protein drink with less than 5g of sugar
Step 5. Eat oatmeal
Unsweetened oatmeal is digested more slowly, which will prevent blood sugar from rising quickly, while providing your body with the energy it needs. Lentils and beans are just as good. (Some people find these foods difficult to digest and produce gas, until their system gets used to them, so use your judgment.) All of these foods contain soluble fiber, which delays the absorption of sugars and carbohydrates, which is great.
Step 6. Look for non-starchy vegetables
Broccoli, spinach, and green beans are good examples. These vegetables are low in carbohydrates, so they don't affect blood sugar too much, but they are high in fiber and have a cleansing effect. Lentils, beans, and oats are starchy, but the benefits outweigh the bad effects you get in them.
Step 7. Satisfy your cravings for sweet treats with strawberries
Although sweet, strawberries are low in carbohydrates, and do not increase blood sugar quickly. They also contain water, helping you feel full for longer. As a result, you will be less tempted to eat other sweets later.
Step 8. Drink more water
Sugary sodas and juices will quickly raise blood sugar. Replacing these drinks with water, isotonic drinks without sugar will reduce your sugar intake quickly.
- Many waters are flavored, which makes them more attractive than water. But be careful with added sugar. You can add strawberries, lemons or oranges to your water to add flavor without adding sugar.
- Store the water with the lemon wedge in the refrigerator. In very hot weather, this water will feel refreshing and delicious. Always fill it up and discard the old slices and add a new one every two days. Vary the taste with other fruits such as strawberry, apple or berry.
- Drink 6-8 glasses of water a day to make sure you stay hydrated.
- Be careful when drinking fruit juice, fruit juice contains carbohydrates from natural sugars.
Step 9. Sprinkle cinnamon on your food
Some experts believe that cinnamon has an effect on lowering blood sugar, especially for people with diabetes. The results are not yet conclusive, but preliminary studies point to that.
- DO NOT rely on cinnamon for an instant solution! This should be considered in addition to the above other good suggestions.
- Replace sugar or artificial sweeteners in hot drinks with honey, as these are low on the glycemic index.
Method 2 of 2: Making a Plan
Step 1. Find out how many calories you should consume per day
This can prevent you from taking in excess food which leads to excess sugar entering the blood.
- Consume 1,200 to 1,600 calories per day if you're a small woman, a medium sized woman looking to lose weight, or a medium sized woman who doesn't exercise much.
- Consume 1,600 to 2,000 calories per day if you are a large woman looking to lose weight, a small man, a medium size man who doesn't exercise much or wants to lose weight, or a large man who wants to lose weight.
- Consume 2,000 to 2,400 calories per day if you are a medium or large man who exercises a lot, a large man of a healthy weight, or a medium and large woman who exercises a lot.
Step 2. Make substitutions
Instead of completely changing the way you eat, replace foods that can raise your blood sugar with healthier choices.
Step 3. Count your carbohydrates
For example, count the simple carbohydrates you consume, such as baked goods, sugar cereals, and fried foods. Carbohydrates have a greater impact on blood sugar than others because they are broken down into glucose, quickly.
Step 4. Check the glycemic index
The glycemic index rates carbohydrates based on how much they raise blood sugar after consumption. Foods with a low GI rating are less likely to increase sugar than those with a rating.
Be aware that the glycemic index may not capture all sources of sugar other than glucose. Other sugars, such as fructose and lactose, will also be added to your sugar intake
Tips
- The whole family can eat the same healthy food, no need to separate yourself. Everyone will benefit by eating the same healthy foods together.
- Way more. Exercise trains the size of your diet by increasing your metabolic response. Walking is the most ideal for everyone. If you are diabetic, your doctor will direct you on how to make sure you have enough blood sugar for vigorous exercise. When you have established an exercise routine, you will know better how to maintain a balance between food and medication that will allow you to exercise as part of your plan to regulate your blood sugar.
- Leave the skins on fruits and vegetables, because the nutrients are usually located here and peeling the skin means throwing away the vitamins as well. Also, if you're steaming or boiling vegetables, try using the cooking water as a soup or sauce, to get the vitamins that are left in the water. Eating raw salads is also very good, just make sure you wash them well.
- Talk to your doctor before changing your diet. Your doctor will work with you to find the healthiest plan to suit you and keep you from making choices that are not good for you.
