How Do We Keep The Blood Sugar Stable All Day?
That’s the question that often pops into the mind of every diabetic patient when they are determined in diabetes management.
Maintaining a stable blood sugar level throughout the day reduces the risk of developing diabetic complications.
First, know the signs that tell your blood sugar level is out of control:
- If you miss a meal, you feel irritable and shout in anger
- Feel relived after eating
- Find it difficult to lose weight
- Constant sugar craving
- Feel thirsty and urinate frequently
- Often feel anxious and sluggish
- Difficult to concentrate and stay focused
- Trouble falling asleep through the night
- Long time to heal bruises
Blood sugar (also known as blood glucose) is the sugar that the blood carries to all cells in the body for energy supply. The sugar comes from the food we eat. Your blood sugar levels change throughout the day and are at the lowest level before the first meal.
After eating the body secretes insulin, a hormone is produced by the pancreas that allows the body to either use the sugar or store it for future use.
That’s how Insulin regulates the blood sugar level and tries to prevent them from getting too high or too low. Consistently elevated blood sugar levels often lead to insulin resistance, which can then result in pre-diabetes and type 2 diabetes.
In diabetic patients, impaired insulin action raises the blood sugar level suddenly and then falls sharply after eating. They can also lead to heart attack or stroke.
This blog provides simple lifestyle changes you can do to prevent blood sugar spikes in effective diabetes management.
Avoid foods high in sugar
Glycemic Index is a numerical scale that tells how quickly and by how much a particular food can raise blood sugar. The lower the GI index, the less it affects blood sugar and insulin levels.
Avoid food items like refined white sugar, white bread pasta, and soda that are high in the glycaemic Index.
Foods with a low GI score, like apples, grapefruit, broccoli, lentils, nuts, and seeds are great for keeping blood sugar levels stable.
Foods with a medium GI score like brown rice, oatmeal, sweet potatoes, and peas are good when you need quick energy, but don’t want to spike the blood sugar level.
Plan the meals
Take time to plan the meals with fresh and nutrient-dense ingredients to control blood sugar and improve mood, energy, and overall health. Avoid packed foods.
Eat smaller more frequent meals throughout the day to maintain steadier blood sugar levels. Include protein, healthy fats, and fibre in every meal.
Avoid fasting most of the day and then having a heavy meal. This not only causes sugar spikes but also puts additional stress on the digestive system.
Choose natural sweeteners
Include natural sweeteners in moderation like raw honey, dates, and pure maple syrup in your diet. Many natural sweeteners have the bonus of providing you with essential vitamins and minerals.
Get enough protein
Protein will slow down the release of glucose into the bloodstream when it’s included in every meal. It also important for the growth and repair of muscle tissue.
Don’t exclude healthy fats
Healthy fats like coconut oil, avocado, olive oil, nuts, and seeds slow the release of glucose in the bloodstream and also provide more satiety for longer periods.
Include dietary supplements
Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control.
Fenugreek seeds that are high in soluble fiber prevent blood sugar spikes by slowing down the digestion and absorption of carbs.
Berberine is a chemical that can be extracted from several different plants which reduce blood sugar spikes after a meal by 25% and increases insulin sensitivity. It is also used in cholesterol reduction, and weight loss.
Exercise helps muscles to take up more glucose to use for energy and tissue repair and lowers blood sugar in the process. Long-term exercise also makes cells more responsive to insulin and helps prevent resistance. Try to exercise at least 3 times a week.
Drink more water
A hormone called vasopressin is produced if we intake less water. This hormone encourages the kidney to retain fluid and stop the body from flushing out excess sugar in the urine.
Dehydration also prompts the liver to release more sugar into the blood.
Consider lifestyle factors
Poor sleep, stress, and high alcohol intake can negatively affect the blood sugar level. It is important to consider lifestyle interventions as well as diet for maintaining blood sugar levels.
Mindful eating, exercising regularly, maintaining a healthy lifestyle, and drinking plenty of water are the key factors to maintaining a stable blood sugar level in diabetes management.
if you have any medical conditions or are on any medications, consult with your doctor before making any changes to the diet or taking any dietary supplements.
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