High blood sugar can cause a number of health
problems. Most notably, it can trigger the onset of diabetes, especially in
people with a family history of the disease. Diabetics must monitor their diet
to prevent their blood sugar from running dangerously high or too low.
Pre-diabetics, or those with a genetic disposition to the disease, can keep
blood sugar levels low by being careful with their diet, possibly reducing the
risk of needing medication.
Once
you are diagnosed as Diabetic, it is dangerous to assume that
diet and exercise alone can help you manage your blood sugar. If you are
disciplined, then a doctor could agree that minimal medication is all that you
need. It is not advised that a diagnosed diabetic to take charge of
managing his or her blood sugar with diet and exercise alone.
1 Understand the importance of the right food in
your diet. Depending on how
it's chosen it can cause a gradual rise in blood sugar levels or it can cause
the levels to rise too quickly (which most people should avoid). However way
your system reacts to your meal depends on the food you have eaten. Complex
carbohydrates are likely to cause a gradual rise, while refined carbohydrates
and sugar will cause a fast rise in blood sugar levels.
2 Choose healthy carbohydrates. Ultimately all food is
converted into blood sugar, and consumed to make energy; the idea is to avoid
foods where this happens very fast. Sugars, and starches (as
found in white bread, or cornstarch, and many other foods) are converted most
rapidly, and should be avoided. On the other hand, fruits, vegetables, whole
grains, legumes (lentils and beans), and a moderate amount of low-fat dairy
foods are converted more gradually, and are better sources of energy for almost
anyone, especially those avoiding high blood sugar. [2]
·
Note that low fat
doesn't necessarily mean low calorie; always read the ingredients list.
·
Healthy whole grains
include barley, oats, spelt, wheat, kamut and brown rice.[4]See below for more about oats.
·
Bread and cereals are
healthy provided you steer clear of the high fat and high sugar varieties.
Choose bread and cereals containing less than 450mg per 100mg of sodium.
·
Eat some carbohydrate
at each meal, but only a reasonable portion. Eat more non-starchy vegetables
over starchy ones.
·
Eat some protein in
your meals, too. Proteins are good for you, and can sometimes help moderate the
rise in sugar.
3 Eat more fiber. Fiber cleanses your system and soluble
fiber (see below) helps control your blood sugar levels. Most
vegetables are high in fiber, especially those with leafy greens. Many fruits,
nuts, and legumes are also rich in fiber, as are whole-wheat products.
·
Soluble
fiber is very
important for maintaining good health. It is found in such foods as beans,
nuts, oat bran and seeds.
·
Flax-seeds are both a
good source of fiber and for maintaining balanced blood sugar. Grind two
tablespoons with 10 ounces of water and consume each morning to gain its
benefits.
4 Eat fish twice a week or more often. Fish is high in protein, which does not
affect blood sugar as much as carbohydrates do. Fish also has less fat and
cholesterol than meat and poultry. Many types of fish, including salmon,
mackerel, and herring, also have high levels of omega-3 fatty acids, which
lower fats called triglycerides and promotes overall heart health. Avoid fish
prone to high levels of mercury, however, like swordfish and king mackerel.
·
Other sources of
healthy, lean protein include legumes, nuts, seeds, peas and turkey or chicken. You
might also consider protein drinks with less than 5g of sugar content.
5 Eat more oatmeal. Unsweetened oatmeal digests slowly,
which prevents your blood sugar from spiking up dramatically while providing
your body with the slow-release energy it needs. Lentils and legumes
(beans) are just as good. (Some people feel that these foods give them
indigestion and gas, until their systems get accustomed to them, so use your
judgement.) All of these foods contain soluble fiber, which delays sugar and
carbohydrate absorption, which is good.
6 Look for non-starchy vegetables. Broccoli, spinach, and green beans are
excellent examples. These vegetables are low in carbohydrates, so they do
not affect your blood sugar very much, but they are also high in fiber and have
a cleansing effect. (Lentils, legumes and oats are certainly starchy foods, but
their soluble fiber offsets the liabilities of their starch content.)
7 Satisfy your sweet tooth with a few
strawberries. In spite of
their sweetness, strawberries are actually rather low in carbohydrates and, as
such, do not dramatically raise blood sugar levels. They also contain high
levels of water, helping you to feel fuller for a longer period of time. As a
result, you may feel less tempted by a more harmful sweet later on.
8 Drink more water. Soda and sugary juice drinks raise your
blood sugar quickly. Substituting these drinks with water, sugar-free tonic
water and sparkling water can quickly reduce your sugar intake.
·
Many commercially
available waters are also flavored, which may make them more appetizing than
plain water. However, beware of added sugar. You can add strawberries, lemon or
lime slices or a dash of orange juice to flavor sparkling water at home without
adding sugar's empty calories.
·
Keep some water in the
refrigerator with lemon s
·
Try to drink 6-8
glasses of water a day to ensure that you're adequately hydrated.
· Be careful when
consuming fruit juice and keep it to a minimum––fruit juice contains
carbohydrate from its natural fructose (sugars).
9 Sprinkle cinnamon onto your food. Some experts believe that cinnamon has a
moderate effect at reducing blood sugar levels, especially in people with
diabetes. The results are far from conclusive, but early studies do support the
claim.
·
Do not rely
on cinnamon as a magic solution! It should be treated as an extra addition to
all the other excellent suggestions above.
·
Substitute
sugar/artificial sweeteners in hot drinks with agave nectar, as it has a much
lower glycemic index.
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