It can be difficult to control blood sugar levels.If you have diabetes, it's crucial to keep those levels stable, and you should talk to your doctor about the best ways to do that.Some basic strategies can be used to reduce your blood sugar levels.
Step 1: Take care of portion sizes.
When you eat too much, your blood sugar levels go up.If you eat larger portions, your blood sugar levels will go up.If you want to keep your blood sugar levels under control, you need to carefully manage your portion sizes.You can measure the serving sizes of your meals.Use measuring cups, measuring spoons, and a food scale.Follow the instructions given to you by your doctor.If the doctor doesn't give you any guidelines, look at the nutrition label.The serving size is what you should measure out a half or full serving of.It's important to read labels for serving sizes.It's possible that one package or one item isn't a single serving.Many slices of bread are larger than one ounce, while some are based on a single ounce.They should weigh fruits and vegetables.This can vary depending on the size and type of fruit.It is important to weight fruit.
Step 2: Understand the load and the index.
The GI is based on the quality of the calories you are consuming.Glycemic load is a number that combines the quality of theGI and the quantity ofCarbohydrates.A food item has a certain amount of carbohydrates.When thinking about what to eat to regulate blood sugar, think about the glycemic index and glycemic load.You want to use a GI medium.It is possible to eat a balanced number of GI foods with every meal.You can combine high GI foods with foods that are low in GI.Low-glycemic foods have a rating of 55 or less.The medium foods are rated between 56 and 69.The food is rated between 70-100.Avoid eating high-glycemic foods when trying to control blood sugar.Black and kidney beans, skim milk, apples, oranges, peanuts, and wheat tortillas are some of the low-glycemic foods.Medium foods include: brown rice, oatmeal, and whole grain bread.French fries, baked potatoes, and candy bars are high-glycemic foods.
Step 3: Pay attention to the amount of sugar in the food.
After you eat them they break down into sugar.Simple sugars cause a rapid rise in blood sugar.ComplexCarbohydrates, which contain fiber, vitamins, and minerals, cause blood sugar to rise more slowly than simpleCarbohydrateSome complex carbohydrates are better than others.White bread and white potatoes are bad for your blood sugar levels because they are mostly starches.If possible, avoid processed foods.The glycemic index of processed whole grains is higher than that of no or minimal processing.Carbohydrates and sugar are both important for controlling blood sugar.Eating too much sugar increases blood sugar levels.
Step 4: Whole grains are better than white bread.
When you eat white bread, it becomes a source of sugar.Look for foods with whole grains instead of white bread.Whole grains are full of fiber, which helps keep you full.Whole grains can be found in bread, cereals, tortillas, and crackers.You should look for whole wheat flour, whole-grain cornmeal, oats, or buckwheat flour.Whole wheat English muffins, brown rice, whole wheat pasta, and whole grain bread are good choices.
Step 5: Green leafy vegetables are good to eat.
Adding non-starchy vegetables to your diet can lower your blood sugar.The vegetables are high in fiber and low in calories.Green vegetables include broccoli.Peas, corn, squash, and lima beans should not be cut from your diet.Make sure you control your portion sizes by eating them in moderation.
Step 6: Lean meats can be added to your diet.
Control of blood sugar can be achieved with the help of high-quality meat.They don't have a big effect on your blood sugar.Lean cuts of meat don't have the skin and fat.It's important to grill or bake the meat.These foods should be eaten in proper portions.Skinless chicken breast and fish are good meats to include in your diet.You can try salmon, tuna, and tilapia.
Step 7: It's better to drink sparkling water than it is sodas.
Diet sodas don't contain a lot of sugar.Sodas and diet sodas are not good for you, and drinking juice full of sugar is not a good alternative.If you don't want to drink plain water, try sparkling or seltzer waters.If you don't like the taste of soda, they have a flavor.Seltzer waters are all natural.They are free of sugar and can be drank as many times as you want.Another option is sparkling waters.Some of these come in varieties that contain sugar and carbohydrates.To find the right drink for yourself, read the label.
Step 8: It's a good idea to eat oatmeal.
Oatmeal is high in fiber.It will not spike your blood sugar when you eat it.The same food as oats is also high in fiber.Evidence shows that it can help control blood sugar.Oatmeal has a steady source of energy.It helps with weight loss.
Step 9: You should incorporate fiber into your diet.
Fiber helps cleanse your system.Slowing the rate of digestion helps control blood sugar levels and keeps you satisfied.If you're looking for high fiber foods, look for ones with low starch content.Foods with high fiber have a lower glycemic index.Fruits, vegetables, and beans are good sources of fiber.Green beans and broccoli are good for you.Try to eat strawberries with lower sugar and starch content.They are also good.Whole grains have a lot of fiber.Look at the label for "whole" or "unprocessed" ingredients.Stay away from refined ingredients.
Step 10: It's a good idea to eat well-balanced meals.
A mixture of different food types is what your meals should have.There is a plate with complex carbs, fruits and vegetables.Don't eat too many fats and eat healthy fats when you do.Lean meats have a lot of meat in them.Peas, corn, squash, and lima beans are good sources of starches.The beans are high in fiber.Remember to watch portion sizes with these foods.Lean meat and fish can be found in your diet.Salmon is good for your heart because of it's Omega 3 fatty acids.When trying to control blood sugar, it's important to eat meat because it contains chromium, which aids your body in breaking down carbohydrates.Both mackerel and herring are great sources of calories.It's a good idea to eat peanuts or peanut butter.You can control blood sugar with this addition to your diet.Almond butter, walnuts, and pecans are also available.It's important to pay attention to portion size since nuts are high in calories.
Step 11: Understand how exercise affects blood sugar.
Blood sugar levels are lowered by regular exercise.Your muscles have to find energy when you exercise.They use the glucose reserves to do this.They pull the blood sugar from you.When you finish your workout, your liver replenishes the sugar in your body.This process uses blood sugar in your body to level it out.Reducing the amount of physical activity can have a negative effect on your blood sugar levels.Your blood sugars go up when you stop exercising.It's important to keep your blood sugar levels under control.Exercise lowers your cholesterol and blood pressure.It helps control blood sugar and diabetes by burning fat and promoting weight loss.It improves your circulation.
Step 12: Your blood sugar should be monitored while exercising.
Monitor your blood sugar levels before you exercise to make sure you don't drop too low.Just before you exercise, make sure you check your blood sugar levels.Your blood sugar should be between 100 and 250.If you have low blood sugar, you should eat a snack to keep your levels up.Before you start exercising, talk to your doctor about your blood sugar levels.
Step 13: It's a good idea to consult your doctor before starting an exercise plan.
Talk to your doctor to find out what kind of exercise plan is best for you.Your doctor can help you figure out your overall health, how strenuous your activity should be, and the kinds of exercises you ought to be doing.Your doctor can help you decide when to exercise.It is possible for you and your doctor to come up with a plan that takes into account exercise, your meals, and medication.
Step 14: You can incorporate different exercises into your routine.
Aerobic cardiovascular exercise, strength training, and flexibility exercises are required to get the proper exercise.A regular routine with these three components increases your health.If you want to reduce blood sugar levels, do 20 minutes of vigorous exercise 4 times a week or 30 minutes moderate exercise 3 times weekly.Aerobic exercise can be done for 30 minutes a day.You can choose activities that you enjoy.Cardio workouts include walking, dancing, swimming, cycling, and skating.Group sports include soccer, tennis, and racquetball.You can join a gym and use treadmills or stationary bikes.Work on building muscle for strength training.There is a weight training group class at the gym.Strength training can be done online or on DVD.Buy home weights or use machines at the gym.Before and after exercise, stretch.For stress relief and flexibility work, do a yoga video.Try to get 10,000 steps a day.Work your way up to 10,000 steps if you're not close to that number.Slowly increase your workouts.If you can only exercise for a short period of time when you first start, make your goal to improve that each week.Before and after your exercises, keep a record of your blood sugar levels.You can track the effects exercise has on your blood sugar levels.
Step 15: You should drink more water.
Lower blood sugar levels can be achieved by drinking water.Extra sugar is flushed out of your blood through urine when you drink more water.You have to replenish the fluids in your body.You should drink at least 8 glasses of water a day.
Step 16: You can sprinkle cinnamon on your food.
Recent research shows that cinnamon may have a positive effect on blood sugar.Adding cinnamon to your dishes can help manage your blood sugar.It is not to be used in lieu of medication.If you consume more than a small amount of cinnamon, it's a good idea to buy Ceylon cinnamon.It's milder and doesn't contain the ingredient cassia, which contains coumarin.When people eat a lot of coumarin, they can end up with liver toxicity.Spice rubs with cinnamon can be used for meat.Or put it in a salad.It is possible to take cinnamon as a supplement.
Step 17: You should look for patterns.
There may be isolated incidents that are not cause for worry.There could be cause for concern if your blood sugar is irregular for three days or more.What could be causing the discrepancies?Is it in the morning?It's possible that you need to see a doctor if you're producing too much sugar during the night.For the past week or two, look at your food, lifestyle, and habits.Try to find out the cause of the problem.Do you no longer manage portion sizes?This could mean that you are eating too much.Do you no longer pay attention to the ingredients in your food?Maybe you are eating too much food.If this is the case, you should change the way you eat to help regulate your blood sugar.Did you decrease your activity?That can cause your blood sugar to go up.Do you take your medicine regularly?Are you sick?It's possible to change your blood sugar levels with a cup of orange juice.
Step 18: Reduce your stress.
Your body puts sugar in your blood when you're stressed.If you try to manage your stress, you can avoid spiking your blood sugar.If you can help, don't put yourself in high stress situations.There is no reason for your body to be stressed out.Take a break if you are feeling stressed.Try not to get overwhelmed by the stress of the situation.Take a few deep breaths, meditate, squeeze a stress ball, or any other type of stress relief method.
Step 19: Take medication.
It is possible to reduce your blood sugar with medication and injections.If you think you need medication to regulate your blood sugar, you should see your doctor.