Maintain healthy levels of blood sugar it is instrumental in improving mood, boosting energy levels, and reducing health risks such as heart disease, vision loss, and kidney disease.
In this article, we present 15 natural and effective ways to control blood sugar levels. Know more!
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1. eat carbs last
Research shows that consuming carbs after vegetables results in lower blood sugar levels.
Opt for a food order that starts with dishes high in water and fiber, followed by foods high in protein, healthy oils/fats, and lastly complex and simple carbohydrates.
2. Increase your soluble fiber intake
Soluble fiber slows the digestion and absorption of carbohydrates, resulting in smaller blood sugar spikes. Foods like nuts, seeds, beans, lentils, apples and avocados are natural sources of soluble fiber.
3. Try Intermittent Fasting
Intermittent fasting involves eating most of your daily calories at breakfast and lunch and having a smaller, earlier dinner, before 6 pm.
This practice has been linked to blood sugar control and improvements in HbA1c (glycated hemoglobin) levels, an indicator of long-term glycemic control.
4. Opt for whole grains over refined grains
Whole grains have a smaller impact on blood sugar levels compared to refined grains. Choose options like brown rice, oatmeal, quinoa, and whole-grain breads and pastas.
5. Take a walk after meals
Walking after meals helps burn off recently consumed carbohydrates, reducing post-meal blood sugar levels. Even standing instead of sitting after meals can result in lower blood sugar levels.
6. Practice strength training
In addition to building muscle and strength, resistance training can improve blood sugar regulation. Including a single resistance training session before a meal lowers post-meal blood sugar levels.
7. Add legumes to your diet
Legumes like beans, lentils, peas and chickpeas are rich in fiber, antioxidants and essential nutrients. Consuming more legumes can improve blood sugar regulation and reduce HbA1c levels.
8. Eat a protein-rich breakfast
A high-fat breakfast proteins helps reduce post-meal blood sugar levels throughout the day. Be sure to include plant-based proteins like those found in plant-based foods.
9. Enjoy the benefits of avocado
Avocados are rich in healthy fats, fiber and nutrients. Including avocados in meals has been linked to regulating blood sugar levels and reducing the risk of developing type 2 diabetes.
10. Use a continuous glucose monitor
Continuous glucose monitors are useful for assessing blood sugar levels and identifying trends in real time.
These devices are beneficial for people with diabetes as well as those who want to monitor and regulate their blood sugar levels.
11. Consume fermented foods
Fermented foods such as kefir, kombucha, and sauerkraut can slow carbohydrate absorption, resulting in lower post-meal blood sugar levels. Additionally, these foods promote digestive health and reduce inflammation.
12. Reduce your added sugar intake
Limiting added sugar consumption is crucial for controlling blood sugar levels. The American Heart Association recommends limiting daily added sugar consumption to 25 grams for women and 36 grams for men.
13. Avoid sugar substitutes
Sugar substitutes such as artificial sweeteners can increase insulin levels and lead to long-term insulin resistance. It's best to avoid using these substitutes and opt for natural sweeteners like stevia or xylitol in moderation.
14. Consume enough vitamin D
A vitamin D plays a role in regulating blood sugar. Studies show that supplementation of this nutrient improves blood sugar regulation in people with type 2 diabetes.
15. stay hydrated
Proper hydration is associated with better blood sugar regulation. Consuming enough water can reduce the risk of developing type 2 diabetes and improve post-meal blood sugar regulation.
Incorporating these natural strategies into your lifestyle can help balance blood sugar levels and improve your health.
Finally, remember to consult your doctor for personalized guidance on how to better monitor and regulate your blood sugar levels.