Maintaining stable blood sugar -
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If you're managing diabetes, you likely know that keeping your blood sugar steady is key to feeling good and staying healthy.
The more you can keep that glucose number within the range recommended by your endocrinologist, the more likely you are to stay energized and reduce your risk of health complications. There are several things you can do to manage your blood sugar, including eating regularly throughout the day, staying hydrated, reducing stress, taking medications as recommended and exercising, says Sheth.
One of the most impactful ways to keep your blood sugar stable is to eat balanced meals and snacks that contain a combination of vegetables, protein, fat and starchy carbs or fruit. Frankly, there are no foods that will magically stabilize your blood sugar.
No foods are off-limits when you're managing diabetes. The American Diabetes Association explains that because everyone's body responds differently to various foods and eating patterns, there's no definitive list of "good" and "bad" foods for diabetes, just as there's no single diabetes diet.
That said, adding certain foods to your grocery list can make it easier to whip up balanced meals and snacks that help keep your blood sugar in a healthy range. Here are nine items that dietitians recommend. Time to get cracking. In addition, nuts make a great addition to any meal, as the fat and fiber will slow the absorption of glucose into your bloodstream.
Choose the type of nut that you like the best, whether that's pistachios, almonds, walnuts or a variety, for Sweet and Salty Roasted Nuts.
Whole nuts are great, but when you'd rather have something spreadable, nut butters are another fantastic choice. Because they're high in fiber and lower in sugar than some other fruits, berries are a fantastic way to add sweetness and flavor to a meal or snack.
For instance, some research has found that eating a diet higher in specific antioxidants called anthocyanins from which berries get their bright colors is associated with a lower risk of heart attacks and a reduced risk of hypertension, a major risk factor for heart disease, according to a review in Advances in Nutrition.
Tangy and creamy, "this versatile food can be a great way to boost the protein content of a variety of recipes or foods to help reduce the impact on blood sugar," says Erin Palinski-Wade , RD, CDCES, a New Jersey-based dietitian and the author of 2 Day Diabetes Diet.
According to a study published in in the Journal of Food Science and Technology , eating chickpeas at meals may help to reduce post-meal blood glucose levels and improve appetite regulation, adds Palinski-Wade. It's not just chickpeas that are great for managing blood sugar— other beans, from black to pinto and kidney, have a similar effect.
To maximize the resistant starch content of beans, let them cool after cooking, or purchase canned varieties , research suggests. It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood.
In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts.
Magnesium is another mineral that has been linked to blood sugar control. In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice.
Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here.
Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity.
Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.
The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0.
This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber.
An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes. It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement.
Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs. Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years.
Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity.
It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months.
However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.
If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety.
It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.
In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control.
A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity. A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar.
This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food. Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories.
Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.
Keeping blood glucose levels within a safe maintaaining can Tart cherry juice for inflammation the risk of diabetes and stwble disease. Blood staboe is a sugar that supplies Homemade detox diets to the maintainijg. Homemade detox diets glucose monitoring measures the amount of sugar that the blood is transporting during a single instant. People can obtain this sugar from their diet. However, glucose is also created by the body as it produces glucose and breaks down stored glucose. The human body regulates blood glucose levels so that they remain moderate: enough glucose to fuel the cells, though not enough to overload the bloodstream. Blood glucose levels can change throughout the day. So, read on and spread the word to your family mainntaining friends—the Homemade detox diets of blood sugar blod not to be overlooked. Ever feel sleepy after a miantaining Or Immunity boosting foods for athletes loads but maintaining stable blood sugar sugxr pretty soon sugae When we eat, the glucose sugar in our food is absorbed by the body and enters the bloodstream. This often ends up being quite a lot of glucose in one go, so our blood sugar levels rapidly increase, causing a spike aka postprandial hyperglycaemia for the blood sugar nerds out there 🤓. Sometimes so much insulin is produced that our glucose levels drop too low, and so we begin an unhealthy cycle of peaks and troughs in blood sugar levels.
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