Tips for maintaining Blood Sugar Naturally: Currently, it is estimated that one in three adults not diagnosed as diabetic have a high glycemic index, the so-called pre-diabetes. This condition occurs when the amount of sugar in the blood is greater than what is considered normal, but not so high as to be considered a disease.
Below are the tips on How to maintain Blood Sugar naturally through small changes in daily habits and eating habits:
- Fill half your plate with starchy vegetables
All vegetables provide excellent nutrition with very few calories.
This list includes: cucumber, green beans, peas, zucchini, asparagus, green leaves, peppers, cauliflower, broccoli, onion, garlic, leeks, among others.
A 1/2 cup serving of these cooked vegetables or a cup of the same raw has about 25 calories and 5 grams of carbohydrate per serving.
- Cut the volume of carbohydrates
Carbohydrate is the main nutrient that causes an increase in glucose or blood sugar after meals in people with insulin deficiency.
This nutrient is also the main source of energy for our body and, although it can raise blood sugar, it does not mean that it must be completely eliminated. Foods composed of carbohydrates also provide essential nutrients like vitamins, minerals and fiber.
- Analyze what you are going to have before drinking any drinks
Hundreds of calories enter our bodies through drinks. Soft drinks, isotonics, juices, coffees, teas and many other drinks can be full of sugar and offer no essential nutrients.
Choosing drinks that are not loaded with sugars or sweeteners is an efficient way for anyone looking to maintain Blood Sugar naturally through diet.
Start the day with an unsweetened drink. Pay attention to the type and amount of milk you use. Have water or a diet iced tea for lunch.
- Choose high fiber foods
Know that to lower blood sugar resulting from a meal with approximately 25% carbohydrate, you must consume 10 grams of fiber. This amount is significantly high and a typical portion of fruit or vegetables does not come close to providing this necessary amount. In this way, several portions are needed.
A good way to get enough soluble fiber is to include a salad with your meal and preferably eat it before the carbohydrate. Salads allow you to combine sufficient amounts of fiber to obtain a beneficial effect.
- Try to reduce stress
Research shows that stress can increase blood sugar levels, as well as blood pressure and heart rate. To keep the body healthy and better manage the glycemic index it is important to learn how to reduce stress through healthy ways.
Try one or more of these techniques that best suit your lifestyle:
- Breathe slowly and deeply five times;
- Listen to soft music;
- Do some simple stretches or try some yoga poses;
- Sleep seven to nine hours a night;
- Always hug your partner, child or pet;
- Take time to do something you really enjoy;
- Discover your favorite hobby and dedicate some time to it;
- Talk to a friend, counselor or doctor.
- Have consistent meal times and quantities
It is easier to achieve better blood sugar control by eating meals at consistent times and with similar amounts of carbohydrates. This way you provide the energy and nutrients your body needs, and keep your metabolism more controlled.
- Always have ready-made food and small emergency snacks on hand
It is important to maintain regularity in your regular food intake, beginning with breakfast and keeping all meals at a fixed time. Consuming larger amounts of food in simply one or two mealtimes a day sourced better variations in blood sugar levels.
- Work out!
The American Diabetes Association recommends 30 minutes of aerobic activity daily, and resistance activities (pushing, pulling, lifting) two or three times a week to help lower blood glucose.
