Introduction
If you’re looking for ways to get your blood sugar levels under control, you’ve come to the right place. In this article, we’ll discuss proven ways to get “lower” blood sugar, including what to eat and what to avoid. We’ll also provide tips on how to make healthy lifestyle changes that can help you manage your blood sugar levels. By following these tips, you can help reduce your risk of developing diabetes and other health complications associated with high blood sugar. So let’s get started!
Proven Ways to Get “Lower” Blood Sugar — Eat This Not That
Having high blood sugar levels can be a serious health concern. Fortunately, there are many ways to lower your blood sugar levels naturally. Here are some of the best foods to eat and foods to avoid to help you get your blood sugar levels back on track.
Eat This
- Whole grains: Whole grains are a great source of fiber, which helps slow down the absorption of sugar into the bloodstream. Try to include whole grains such as oats, quinoa, and brown rice in your diet.
- Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins and minerals and are low in calories. They also contain fiber, which helps slow down the absorption of sugar into the bloodstream.
- Nuts and seeds: Nuts and seeds are a great source of healthy fats and protein. They also contain fiber, which helps slow down the absorption of sugar into the bloodstream.
- Legumes: Legumes such as beans, lentils, and chickpeas are a great source of fiber and protein. They also contain complex carbohydrates, which helps slow down the absorption of sugar into the bloodstream.
- Fruits: Fruits are a great source of vitamins, minerals, and fiber. Try to include a variety of fruits in your diet, such as apples, oranges, berries, and melons.
Not That
- Refined grains: Refined grains such as white bread, white rice, and pasta are stripped of their fiber and nutrients. They are quickly digested, which can cause a spike in blood sugar levels.
- Sugary drinks: Sugary drinks such as soda, energy drinks, and fruit juices are high in calories and sugar. They can cause a rapid spike in blood sugar levels.
- Processed foods: Processed foods such as chips, cookies, and candy are high in calories and sugar. They can cause a rapid spike in blood sugar levels.
- Fried foods: Fried foods such as French fries and fried chicken are high in calories and fat. They can cause a rapid spike in blood sugar levels.
- Alcohol: Alcohol is high in calories and sugar. It can cause a rapid spike in blood sugar levels.
By making simple changes to your diet, you can help lower your blood sugar levels and reduce your risk of developing serious health problems. Eating a balanced diet that includes whole grains, leafy greens, nuts and seeds, legumes, and fruits can help you get your blood sugar levels back on track.
Unless you’re diabetic, most people don’t think about their blood sugar, but here’s why you should. Controlling your blood sugar is beneficial for your heart and overall health. “According to a Johns Hopkins study, type 1 and type 2 diabetes are some of the most harmful risk factors for cardiovascular disease,” says Johns Hopkins cardiologist Bill McEvoy, M.B., B.Ch. “Keeping your blood sugar (as well as blood pressure and cholesterol levels) under control is, therefore, one of the best things you can do for your heart.” In addition, Dr. Leann Poston M.D., M.B.A., M.Ed with Invigor Medical tells Eat This, Not That! Health, “Blood sugar is important because the body needs to keep it within very strict boundaries. Too high and it can damage the inner lining of blood vessel walls. Too low and you get symptoms such as lightheadedness, fainting, nausea, and hunger.” Normal blood sugar is anything less than 140 mg/dL (7.8 mmol/L) and we talked with experts who explain how to achieve that range. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Steve Hruby, a Doctor of Chiropractic and founder at Kaizen Progressive Health says, “Blood sugar is the amount of glucose in your blood. Glucose is a type of sugar that comes from the food you eat. It is the main source of energy for your body. Your blood sugar level rises after you eat. This is because the food you eat is turned into glucose and absorbed into your bloodstream. Your body uses this glucose for energy.”
According to Dr. Hruby, “High blood sugar levels can damage your body over time. It can lead to health problems such as heart disease, stroke, kidney disease, and blindness. A high blood sugar level can also make it difficult to control your weight, and can cause you to feel tired and irritable.”
“Your diet is a key factor in keeping your blood sugar level within a normal range,” Dr. Hruby says. “Choose foods that are low in sugar and carbohydrates, and include plenty of fruits and vegetables. I also recommend limiting the amount of processed foods you eat.”
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Dr. Hruby states, “Exercise is another important way to help keep your blood sugar level within a normal range. A moderate amount of exercise is the key to keeping your blood sugar under control. I suggest getting at least 30 minutes of exercise five days a week.”
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“Monitoring your blood sugar level is a key to keeping it within a normal range,” Dr. Hruby shares. “I recommend checking your blood sugar level at least once a day. This will help you identify any patterns and make adjustments to your diet or exercise routine as needed.”
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Dr. Poston says, “Learn to manage stress: Stress causes an increase in cortisol and stimulates the sympathetic nervous system, together they mobilize glucose from your liver so your muscles have the energy to escape from danger.”