High blood sugar is a condition in which the sugar cannot be effectively transported from the blood into the cells. If left untreated, the condition can result in diabetes.
As per a study, approximately 50% of the people in the country either have diabetes or are classified as pre-diabetic.
Thankfully, there are some easy ways of controlling blood sugar levels to avoid all short-term and long-term problems. Here are some simple lifestyle and dietary changes to assist in diabetes. Blood sugar control measures can be taken to do that. Let’s have a look.
Exercise is a great way to combat most illnesses. Indulging in regular exercise can help one shed off the extra weight as well as boost insulin sensitivity. This, in turn, helps the cells to better use the available sugar in the bloodstream.
Also, exercise helps one’s muscles to use the blood sugar for generating energy and for muscle contraction. It is best to check blood sugar levels regularly to understand how well one’s body is responding to different activities.
Controlling carb intake
The body breaks down the carbs into sugar. Following that, the insulin transports this sugar into the cells. In case someone is consuming a lot of carbs or the insulin fails to properly perform its function, the entire process fails and blood sugar level spikes. So, in diabetes, blood sugar levels can be controlled by following a low-carb diet routine. This keeps the blood sugar level in check and prevents it from going up.
Increasing fiber intake
This is an effective way of diabetes blood sugar control. Fibers slow down the carb digestion and absorption of sugar, thus promoting a steady rise in blood sugar levels. In fact, a fiber-rich diet is known for managing type 1 diabetes. Moving on, there are two types of fibers – soluble and insoluble. While both are important, consuming soluble fiber has been particularly known to lower the blood sugar levels. Fiber can be consumed in the form of fruits and vegetables, whole grains and legumes.
Observe portion control
Monitoring portion sizes can help in reducing the calorie intake, which helps in maintaining a healthy weight. Having a healthy and ideal weight has long been associated with normal blood sugar levels. Also, it helps in diminishing the risk of type 2 diabetes. Hence, it is advisable to carefully measure one’s portions and eat slowly for keeping blood sugar levels in control.
Consuming foods with a low glycemic Index
Glycemic index is a ranking of foods according to their carbohydrate value and how much they raise the blood sugar levels. Consuming a low–glycemic index diet can help in diabetes blood sugar control.
According to a study, low glycemic foods are the ones that score below 55 on the glycemic index. Some of the popular low glycemic foods that one can include in the everyday diet are as follows:
- Low-fat milk
- Green leafy vegetables
- Sweet potato
- Nonstarchy vegetables.
Stress is directly linked with increased blood sugar levels. When a person is stressed, the body secretes hormones such as cortisol and glucagon. These hormones result in higher blood sugar levels. And so, it is important to indulge in relaxation techniques such as yoga, meditation or exercise to keep down the stress levels.
Monitoring blood sugar levels
Frequently monitoring blood sugar levels can help one in effectively controlling them. Keeping a regular check can assist one in understanding the effect of different foods or exercises on the body. This way, one can make the necessary modifications in the meals or medications and consult the doctor instantly, in case the need arises.
Getting enough sleep
Getting at least 8 hours of sleep every night can aid in diabetes blood sugar control as sleep reduces the amount of sugar in the blood. Lack of adequate sleep poorly affects insulin sensitivity and it can also result in increased appetite and subsequent weight gain. Furthermore, sleep deprivation spikes cortisol levels and decreases the release of growth hormone. Thus, it is important to get a sound sleep every night.
Fenugreek seeds are an amazing source of soluble fiber that can help in diabetes blood sugar control. Fenugreek also boosts glucose tolerance. Hence, it is considered to be the safest herb for diabetic people. The recommended everyday intake of fenugreek seeds is 2-5 grams per day. One can add it to baked food items, make fenugreek flour or simply brew it into the tea.
All the aforementioned tips can easily help one in keeping the blood sugar levels under control. However, it is advisable to consult a doctor before making any lifestyle changes or trying new supplements. This is especially important if one is already taking any medications for the same.