2 Methods to Lower Blood Sugar With Diet - Method2 Planning Things Out

1 Know how many calories you should consume per day. Ingesting the correct number of calories may prevent you from taking in excess food that can lead to excessive sugar entering your blood.

·         Consume 1,200 to 1,600 per day if you are a small woman, a medium-sized woman who wants to lose weight, or a medium-sized woman who does not exercise much.

·         Consume 1,600 to 2,000 calories per day if you are a large woman who wants to lose weight, a small man, a medium-sized man who does not 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 to large man who exercises a lot, a large man at a healthy weight, or a medium to large woman who exercises a lot.

2 Make substitutions. Instead of completely altering the way you eat, substitute healthier choices in place of those that could raise your blood sugar.

3 Count your carbohydrates. In particular, count the refined carbohydrates you're consuming, such as white flour baked products, sugary cereals and fried foods. Carbohydrates have a greater impact on your blood sugar levels than anything else because they break down into glucose, very quickly.
For more information on how to count carbohydrates, check: 3 Methods to Count Carbohydrates

4 Check the glycemic index. The glycemic index ranks carbohydrates based on how much they raise blood sugar levels after consumption. Foods with a low GI rating are less likely to raise your blood sugar than those with a high rating.

·         Be aware that the glycemic index may not catch all sources of sugar beyond glucose. Other sugars, such as fructose and lactose, add to your blood sugar load.

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Tips

·         Walk a lot. Exercise helps your dietary measures by increasing your metabolic responses and keeping you fit. Walking is an ideal method of exercise for every person. If you are diabetic, your doctor must guide you in how to make sure you have enough blood sugar to deal with vigorous exercise. Once you have established a routine of exercise, you will know better how to maintain a balance of foods and medication that will allow you to exercise moderately as part of your blood sugar regulating plan.

·         Leave the skin on fruits and vegetables where possible, as most of the nutrients tend to be found just under the skin and peeling can remove this. Also, if steaming or boiling vegetables, try to reuse the water as soup or in a stew or sauce, to capture the vitamins that end up in the water. Eating salad vegetables raw will ensure that you get many unspoiled vitamins in your diet––just be sure to wash well first.

·         Talk to your doctor before significantly altering your diet. Your doctor can work with you to determine the healthiest plan to suit all your dietary needs and can steer you away from choices that may negatively affect your health.

·         The whole family can eat the same healthy foods; there is no need to single yourself out. Everyone benefits from the same healthy and nutritious meals eaten together.

Warnings

·         Do not reduce your blood sugar levels down to nothing. An excessively low blood sugar level can be just as dire to your health as an excessively high level. Once your are clinically tested and found to have one of the range of conditions called "Diabetes", it generally means that your body's automatic sugar-regulation process (the Endocrine system) is not functioning well, so that you must partially take charge of regulating it. Just as too much blood sugar (and sugar in the diet) is bad, so is too little blood sugar. This is why we've suggested legumes and lentils in your diet. These foods are converted into blood sugar much more slowly, and supply a trickle of energy for a longer period of time, which is ideal. The three things a Diabetic person uses to balance his or her blood sugar are: diet, exercise, and medication. All three must be used in a good balance.