Ten best ways to keep blood sugars under control

Ten best ways to keep blood sugars under control

Last Reviewed : 12/22/2020
Ten best ways to keep blood sugars under control

1. Reduce your weight. Obesity is one of an important risk factor for increased sugar levels. Reduction in weight helps in controlling blood sugar levels.

2. Measure your sugar levels. Buy a glucometer and measure the levels every day. This helps in monitoring of the levels.

a) Keep a diary and record the measurements on daily basis.

b) Maintain the levels by adjusting the meals and medication.

3. Cut down on carbs. Carbohydrates are important source of blood sugars. Do not totally avoid it as they are required to provide energy to our body. Lower the amount and substitute with other carbs which are easily digestible and contain low sugars. Take plenty of non-starchy vegetables like broccoli, spinach over starchy ones. Also include whole grains like brown rice, oat meals, barley and cereal.

4. High protein and fiber intake. Fibers help in reducing sugar levels. Almost all vegetables contain fibers especially green leafy vegetables, legumes, peas, lentils, beans, whole wheat, flax seeds, chia seeds, etc. Among all, flax seeds contains high amount of fibers and have shown benefits in reducing the blood sugar levels. Consume the seeds or make a paste and eat in the morning daily. Take protein rich foods like egg, fish, meat, cheese or milk.

5. Change your eating habits. Do not consume large amount of a meal at a single time, instead change your habit. Divide the amount in small quantities and take them frequently.

a) Meet a dietician: Discuss and plan your meal according to your needs.

b) Eliminate junk foods: Remove burgers, pizzas, French fries and other fast foods from your meal. Avoid processed foods, trans fats and sugars.

c) Eat healthy: Diabetic individuals can still eat fruits. Some fruits like banana or mango have higher carbs than citrus fruits. You may have to eat these fruits in lesser quantities. Always eat plenty of fresh vegetables.

d) Avoid soda/coke: Soda either diet or plain induces weight gain. 1 glass of soda contains 16 teaspoons of sugar in the form of high fructose corn syrup. Event diet soda has ‘aspartame’ which is not good for diabetics.

6. Flavor your food with some cinnamon. According to a research by Western University of Health Sciences in Pomona, California, it has been suggested that the compound Cinnamaldehydein is responsible for cinnamon's health effects. Researchers suspect this substance may stimulate the release and effect of insulin, providing cinnamon its power to improve blood sugar.

7. Don't stress much. Stress may increase the sugar levels by releasing cortisol, a stress hormone. Practice meditation, yoga, exercise regularly or take a body massage to relieve some stress. Spend time with family or friends.

8. Sleep. Adequate sleep is necessary for the health of the body. Sleep deprivation may cause stress and increase the sugar levels.

9. Home remedies. Home remedies are efficient in reducing the sugar levels.

a) Fenugreek seeds. Eat the overnight soaked seeds along with water every day.

b) Bitter gourd juice. Drink it daily in the morning as it has benefits for diabetics.

10. Other helpful strategies.

a) Avoid Alcohol intake.

b) Quit smoking.

c) Drink plenty of water and stay hydrated.

d) Choose foods with low glycemic index.

e) Consume green tea at least 3-4 times a day.

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