How to Lower your Blood Glucose - Tips to Control Your Blood Sugar
If you want to maintain your long term and short term health as a diabetic, controlling your blood sugar is extremely important. To achieve this, you must make healthier eating choices, become physically active, manage your stress and take medication which lower your blood glucose (according to your medical professional)
Here are some tips for you to control your blood sugar levels:
Make Healthy Eating A Lifestyle Choice
Although there isn’t a “one-size-fits” all approach to lowering your blood sugar with your diet, you will need to make a conscious decision to eat healthier and make it a part of your lifestyle. This could involve choosing healthier alternatives for certain foods, controlling portion size, reducing your sugar intake, minimizing your sodium intake and watching the amount of dietary fat you consume.
Watch Your Carb Intake
As a diabetic you will need to watch the type of carbohydrates that you eat. Carbohydrates that have a high glycemic index can raise your blood sugar dramatically which is not a good thing for you as a diabetic.These foods you should avoid include white bread, white pasta and white rice.
Instead look for carbs that are low GI (low on the glycemic index) as these will release glucose into your system at a steady rate. Examples of these foods include vegetables, fruit, legumes, low-fat dairy and whole grains.
Choose Foods That Are High in Fibre
Dietary fibre has a number of health benefits including helping your digestive system with regularity, reducing the blood fats that enter into your bloodstream, and also lowering your blood sugar levels and improving your insulin sensitivity. The recommended daily intake of dietary fibre is 25 grams. Some foods that are good sources of fibre include fruits, whole grains, vegetables and legumes.
Avoid High Calorie Sugary Drinks
This means sport drinks, coffee drinks, sweetened ice tea and carbonated soft drinks. The amount of sugar in these drinks is extremely high and they contain next to no nutritional benefit. It is best to avoid these drinks and drink water instead.
Use Portion Control
When trying to clean up your diet and control your caloric intake portion control is one of the bigger challenges you will face. It is easy to eat too much food - and this even applies to healthy foods such as pasta, fish and chicken.
The excess calories will be stored as body fat which is negative for a diabetic.
Try using everyday objects as a measure for portion control. For example, your protein portion not being larger than the size of your fist, or not eating more than one cup of rice.
By following these tips you will be able to lower your blood glucose and control your blood sugar levels.