Introduction
If you’re looking for ways to lower your blood sugar levels, you’re in the right place. In this article, we’ll discuss 6 blood sugar-lowering tricks that have been proven to work. From eating the right foods to exercising regularly, these tricks can help you keep your blood sugar levels in check. We’ll also discuss how to make lifestyle changes that can help you maintain healthy blood sugar levels. So, if you’re looking for ways to lower your blood sugar levels, read on to learn more.
6 Blood Sugar-Lowering Tricks Proven to Work
If you’re looking to lower your blood sugar levels, there are a few tricks that have been proven to work. Here are six of the best tricks to help you get your blood sugar levels back on track.
1. Eat More Fiber
Fiber is an important part of any diet, but it can be especially helpful for those looking to lower their blood sugar levels. Eating foods high in fiber can help slow down the absorption of sugar in the bloodstream, which can help keep your blood sugar levels in check. Foods high in fiber include whole grains, fruits, vegetables, legumes, and nuts.
2. Exercise Regularly
Exercise is an important part of any healthy lifestyle, and it can also help lower your blood sugar levels. Regular physical activity can help your body use insulin more efficiently, which can help keep your blood sugar levels in check. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Limit Sugary Foods and Drinks
Limiting sugary foods and drinks is one of the best ways to keep your blood sugar levels in check. Try to avoid foods and drinks that are high in added sugars, such as candy, soda, and other sweetened beverages. Instead, opt for healthier options like fresh fruits and vegetables.
4. Eat More Protein
Eating more protein can also help lower your blood sugar levels. Protein helps slow down the absorption of sugar in the bloodstream, which can help keep your blood sugar levels in check. Good sources of protein include lean meats, fish, eggs, beans, and nuts.
5. Avoid Refined Carbs
Refined carbs, such as white bread and white rice, can cause your blood sugar levels to spike. Try to limit your intake of refined carbs and opt for whole grain options instead. Whole grains are digested more slowly, which can help keep your blood sugar levels in check.
6. Monitor Your Blood Sugar Levels
Monitoring your blood sugar levels is an important part of managing your diabetes. Keeping track of your blood sugar levels can help you identify any patterns or trends that may be affecting your levels. Talk to your doctor about the best way to monitor your blood sugar levels.
Managing blood sugar is vital for your overall health, especially when you’re diabetic, in order to help prevent serious issues like vision loss, kidney damage and heart disease. High blood sugar happens when there’s too much sugar in the blood and not enough insulin, and as a result causes worrisome symptoms like blurred vision, headaches, increased urination and in some cases vomiting, rapid heartbeat, confusion and coma. High blood sugar is anything over 125 mg/dL while not eating for at least eight hours and Eat This, Not That! Health spoke with experts who share tips on how to lower blood sugar. As always, please talk with your physician for medical advice. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Carewell’s nursing consultant, Kiera Powell, RN tells us, “Incorporate at least 20 minutes of dancing, taking a face-paced walk, swimming, or riding a bike into your daily routine. This can help lower blood sugar.”
Powell reminds us, “Exercise is an important part of blood sugar management. Getting exercise regularly strengthens your heart, allowing it to pump more blood with less effort, which decreases the pressure on the arteries and lowers blood pressure. According to the CDC, at least 150 minutes of moderate to intense exercise per week is key to blood sugar regulation.”
Powell explains, “If you’ve been diagnosed with chronically high blood sugar, pre-diabetes, or diabetes (whether type one or two), it’s important that you regularly check your blood sugar levels and adhere to the treatment prescribed by your doctor. In some cases, blood sugar levels cannot be regulated without the help of specific medications, so taking them as prescribed is essential to preventing complications.”
Lisa Richards, a nutritionist and author of the Candida Diet says, “The kidneys are the primary way the body flushes out excess sugar. By staying hydrated the kidneys work more efficiently and effectively at this process. When we are dehydrated our glucose levels can begin to rise leading to high blood sugar. Drinking plenty of water also helps to rehydrate the blood, which aids in helping maintain balance in blood sugar levels rather than rapid highs and lows. Water is the preferred source of hydration, especially for those with diabetes, rather than turning to sugar filled sports drinks. There are hydration options available on the market, but always check to ensure they do not contain added sugars or excess carbohydrates.”
Trista Best, MPH, RD, LD shares, “Foods high in soluble fiber are an excellent way to manage blood sugar by preventing or reducing glucose spikes. Soluble fiber is able to improve insulin sensitivity by being a food source for beneficial bacteria in the gut. When the gut’s microbiome is balanced these bacteria are better able to digest food and mitigate the insulin response. This form of fiber will also slow the body’s absorption of sugar and thereby prevents spikes in blood sugar. By slowing the rate of absorption the cells can adjust to insulin and thereby mitigating the rapid rise and fall of blood glucose. Food sources of soluble fiber include legumes, oats, avocados, sweet potatoes, broccoli, flax seed, carrots, and apples to name just a few.”
According to Powell, “A nutritious and well-balanced diet is an effective way to control diabetes. Avoid foods high in saturated and trans fats, like fried foods, and anything with high salt and sugar levels. Also, keep an eye out for sugary beverages as we often don’t think about how much sugar is in drinks like juice, soda, alcoholic beverages, and sports drinks. Healthy fats, like salmon, nuts, and seeds, are also great ways to help regulate blood sugar levels.”
Heather Newgen