Tips to Lower Blood Sugar Naturally
Individuals living with Type 2 Diabetes can lower their blood sugar levels through diet changes. People who take insulin can also reduce their dosage if they make some simple changes to their daily routine. Diabetics should eat more fiber and fewer carbohydrates. A healthy diet includes plenty of fruits, vegetables, whole grains, lean protein, and low fat dairy products. People with diabetes should avoid sugary foods such as soda, candy, cookies, cakes, pies, ice cream, and other sweets. Instead, choose fresh fruit and vegetables, whole grain breads, cereals, pasta, rice, beans, nuts, seeds, and yogurt.People with type 2 diabetes should eat less sugar and carbohydrates and more fiber-rich foods such as vegetables, fruits, whole grains, beans, nuts, seeds, poultry, fish and lean meats. They should avoid processed foods high in added sugar and saturated fats. They should drink plenty of water and limit alcohol intake.
What does eating right mean for you?
Carb counting is really important to control your blood sugar levels. You need to figure out how many carbs in your meal and then decide what amount of insulin you need to take to match them. If you have type two diabetes and you’re overweight, losing weight can improve your blood glucose level and reduce the risk of other complications. Whether you have type 1 diabetes or type 2 diabetes, losing weight can help you lower blood sugar and reduce your risk of complications.Portion sizes are important to think of when you’re carb counting and managing your weight. You should also remember that portion sizes are different for every person, so what’s right to someone else might not be the same as what’s right for you. If feeling overwhelmed by your feelings about food and having diabetes, there’s plenty of information out there to help you.
Lower your Blood Sugar without Medication using a change in lifestyle and healthy eating habits!
Avoid white rice
Are you aware of white rice having a negative effect on your health? Many experts believe that consuming too much of it can cause diabetes.
White rice has long been considered a staple food. In fact, it’s often recommended as part of a balanced diet, especially for those who want to lose weight.
However, recent studies suggest that white rice may increase the risk of developing Type 2 diabetes. The reason behind this is that its high glycemic index (GI) makes it harder for the body to regulate blood glucose levels.
Switch to Brown Rice
Are you aware of the benefits of brown rice? If you don’t know much about it, then it’s time to change that. This ancient grain has been around since prehistoric times and was considered sacred in China. Today, it’s being hailed as the healthiest food on earth.
The high fiber content and low glycemic index of brown rice makes it a great choice for diabetics. In addition, it helps lower cholesterol levels and improves blood sugar control.
Brown rice is also rich in antioxidants, B vitamins, magnesium, manganese, phosphorus, potassium, selenium, and zinc. It contains no gluten, it’s a complete protein, and it’s easier to digest. There are several ways to cook brown rice. You can boil or steam it, bake it, or even microwave it.
Eat Less Salt
Salt is very unhealthy. People who eat too much salt are likely to develop high blood pressure, which raises the risk of heart disease and stroke. When people have diabetes, they’re already at higher risk of developing heart disease and stroke. So try to reduce your intake of salt as much as possible. You can use other kinds of herbs and spices instead of salt to add extra flavor to dishes.
Eat more fruit and vegetables
Eating fruit and veg is great for you! Aim to eat more fruit and veg at mealtimes and have them as snacks when you’re hungry. Try to eat whole fruits instead of processed ones. Eat fruit without any added sugar or fat. Fruit does contain sugar, but it comes from natural sources. Don’t worry about having fruit if you have diabetes.Products like fruit juices also count added sugar, so go whole fruit instead. This includes fresh, frozen, dried and tinned (in juice) fruits. Eat them throughout the day instead of eating one big portion at once.
Choose healthier fats
Fatty foods are healthy if you eat them in moderation. Unsalted nuts, seeds, avocado, oily fish, olive oils, rapeseed oil and coconut oil are healthier than other fats. Animal products such as red meat, bacon, sausages, chicken, eggs, cheese, milk and cream contain unhealthy saturated fats.Using oil when cooking is bad for your health. Try to use other methods of cooking instead.
Stress
When you’re really under stress, your body releases hormones called cortisol and adrenaline. These hormones prompt your body to act like you’re under attack. Your body uses up its energy stores (glucose and fat) to deal with the threat. People who have diabetes can’t get enough insulin into the cells to break down glucose. Stress can also raise blood sugar indirectly. As a result, people with diabetes might eat more than usual, skip meals, or forget to take their medication.Meditation, yoga, and massage are great methods for relaxation. You can use them as a form of stress relief.
When to Exercise
Exercising late in the day sets you up for steady levels in the morning. Your body uses insulin and glucose better. Moderately intense aerobic exercise before breakfast helps counteract the dawn phenomenon.Morning exercise may improve glucose control throughout the rest of the day. Good exercises for avoiding blood sugar spikes include walking, yoga, swimming, tai chi, and always talking to your healthcare provider before starting any exercise program. Exercise in the afternoon lowers blood sugar levels after eating. If you still have high blood sugar readings, try exercising before breakfast instead of right after eating.
Apple Cider Vinegar
Vinegar lowers blood sugar levels by changing how your body processes sugar, making your stomach empty more slowly, and slowing down digestion. Two to six tablespoons of apple cider vinegar may be effective.
Read Food labels and sugar levels
How much sugar should I eat per day? What exactly does ‘low’ or’reduced’ mean? How can I tell if my food has too much added sugar? These questions are common ones, especially for those who want to lose weight.
Sugar is found naturally in fruits, vegetables, dairy products, and whole grains. However, processed foods often contain high amounts of added sugars. The average American consumes around 25 teaspoons of added sugar every day. This amount is equivalent to over 100 calories.
There are several ways to measure the amount of sugar in your food. One way is to look at the nutrition label on the back of the packaging. Another option is to check out the ingredient list. If you see anything containing high amounts of sugar, then you should consider cutting down on these items.
Avoid sugary drinks for diabetes
What’s the difference between artificial sweeteners and natural sweeteners? Artificial sweeteners aren’t good for your health because they don’t provide any nutritional value. They just make things taste sweeter. Natural sweeteners, such as honey, maple syrup, agave nectar, and molasses, are healthier options.
The best time to consume them is when you’re hungry. You’ll feel fuller longer with natural sweeteners than with artificial ones.
Portioning and Meal Sizes
What is enough? portion sizes are different for everyone but the general goal is to eat and live a healthier life so eating too much is not a good idea. Going to a buffet is not a good idea but if you have to, choose the proper dishes to eat to have less impact on your blood sugar levels.
Be Smart with Snacks
-“Choose yoghurt over crisps and chocolate,” says Dr. David Haslam, director of nutrition at Public Health England.
-“Unsalted nuts, seeds, fruits, and vegetables are healthier options than salty snacks,” he adds.
-“Make sure you’re eating enough fruit and veg too.”
Conclusion: Benefits of lowering blood sugar naturally
Diabetes is a serious condition that affects millions of people worldwide. If you or someone you love has diabetes, you probably already know that managing blood sugar levels is critical to maintaining good health.
There are several ways to lower blood sugar naturally. Read our Tips above to understand how to change your lifestyle to get a healthier future with your family.
