Keeping your blood sugar at a steady level is very important for your long-term health. Type 2 diabetes is an illness that can develop if you don’t maintain a healthy blood sugar level. It is caused by a reduction in insulin production in your body. High blood sugar can also increase the risks of developing heart disease or having a stroke. Hyperglycemia is another illness caused by high blood sugar. This can lead to further health problems such as blindness and kidney failure. So, making sure your blood sugar is steady can help reduce the consequences of these fluctuations. Here are five tips on how to maintain a healthy blood sugar level.
Whole grains are rich in fiber, which contains beta-glucan. This is a soluble fiber that reduces blood spikes in your blood sugar levels and keeps you fuller for longer as it takes a while to digest. Your blood sugar will still rise after eating whole grains, just at a slower pace compared to processed food. Vegetables are also full of fiber. Veg that isn’t starchy (e.g. broccoli, carrots and cucumber) can actually inhibit a blood sugar surge while providing plenty of nutrients.
You may have heard that breakfast is the most important meal of the day. Well, this fact is a very true one and something you should not ignore. Spreading out your daily intake of food is very important. If you consume a large amount of food in one or two meals during your day, then your body will be experiencing more blood sugar fluctuations compared to spreading your meals out. Eating three nutritious meals a day with two healthy snacks between them will help with stabilizing your blood sugar.
Nutty for Nuts
Nuts contain healthy fats that help to slow down the rate your body absorbs sugar. You need to make sure you don’t eat too many nuts and control your portion sizes because even though the fat is healthy, it still contains calories. A small handful of nuts can contain as many calories as a teaspoon of butter. Examples of nuts to consider eating are walnuts, pistachios and almonds.
As well as adding a delicious taste to your food, cinnamon has also been linked to dropping blood sugar levels. Cinnamon is also thought to stimulate insulin which will be secreted from your pancreas. This helps with maintaining your blood sugar. If you like cinnamon, then there is no harm in adding it to your diet, especially if you suffer from type 2 diabetes.
Think Before You Drink
Drinking alcohol on an empty stomach can cause a significant drop in your blood sugar levels up to 24 hours later. This will be due to your body trying to get rid of the alcohol. If you want to have an alcoholic drink, it is worth checking your blood sugar beforehand. To help with this, you should take a look at A Simple Blood Sugar Level Guide – Charts, Measurements, Levels, and Management, to help you gain more of an understanding on what your blood sugar levels should be. You should also make sure you have a meal before or during your drinks. Low blood sugar symptoms such as dizziness or slurred speech can easily be mistaken for someone being drunk.
It doesn’t take much to maintain a healthy blood sugar level. Simple lifestyle changes and adding certain foods into your diet can really help you gain more control of your blood sugar levels as well as type 2 diabetes. If you do suffer from any symptoms of high blood sugar or if illnesses linked to it run in your family, speak to a doctor if you have any concerns.
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