Eat Foods With A Low To Medium Gi Score
Look for foods with a low to medium glycemic index score. These are foods that your body absorbs slowly and decrease spikes in blood sugar. Some people pair low and high GI foods in order to balance their blood sugar. Another way to think about foods that lower blood glucose are ones that do not provide fast energy but give you more energy over a longer period of time. Foods with a low glycemic index have many health benefits besides their effects on blood sugar, so eating a diet high in protein, fatty acids, and fiber will benefit your whole family, not just those actively trying to achieve glycemic control.
What Can Be Done To Treat Type 2 Diabetes
According to the CDC, type 2 diabetes can most often be prevented. A landmark study called the Diabetes Prevention Program, supported by the National Institutes of Health and published in the New England Journal of Medicine in 2002, compared the effects of diet and exercise with a commonly used diabetes drug , among more than 3,200 people who were overweight and had prediabetes. Compared to a placebo:
- Adults following a diet and exercise program reduced risk for diabetes by an average of 58 percent, and among those age 60 and older, by 71 percent.
- People taking metformin also reduced their risk of diabetes, but not by as much: by only 31 percent.
- In addition to lowering blood sugar, the diet and exercise program produced additional benefits: reduced blood pressure and other risk factors for heart disease, more so than the medication.
- Weight loss between 5 and 7 percent of body weight reduced risk for diabetes in participants.
In the years since then, the lessons learned have not been widely put into use, and prediabetes and diabetes continue to prevail. Lowering and keeping blood sugar in a healthy range is the key to avoiding the disease, and lifestyle changes, along with a targeted supplement regimen, can help you do it.
How To Lower Blood Sugar Naturally
Blood sugar, also known as glucose, is the main sugar in your blood and your bodys main source of energy. Blood sugars vary all day. A normal fasting blood sugar is less than 100 mg/dl. Blood sugars anytime of day regardless of when or what the last meal was should always be under 200 mg/dl. Blood sugars exceeding these two levels could signal prediabetes or Type 1 diabetes or Type 2 diabetes. Diabetes is a condition where the body cannot produce enough insulin or use insulin properly to correct blood sugars to safe levels.
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Emergency Treatments To Lower Blood Sugar Levels
If you have diabetes or a history of hyperglycemia, it’s essential to know how to instantly manage high blood sugar levels. For example, if you notice symptoms of high blood sugar levels, you might have to go to the emergency room.
The physicians may use different emergency treatments to bring your sugar levels back to optimal.
Fluid replacement
You might receive fluids intravenously . It will help hydrate you. Since one of the symptoms of high blood sugar levels is excessive urination, you lose a lot of water in hyperglycemia.
Intravenous fluid administration will replace the fluids you lost. It will also dilute the excessive sugar volume in your body.
Insulin therapy
Depending on your condition, you may also get insulin therapy. It will replace fluids and electrolytes in your blood.
Electrolyte replacement
If your body does not have enough insulin, that can also lower the levels of electrolytes. These minerals are essential for proper tissue functioning. Therefore, when you go to the emergency room, the physicians may also give you Intravenous electrolytes.
Electrolyte replacement ensures that your nerves, muscles, and heart function optimally.
How To Lower Blood Sugar Naturally Fast
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Be A Glucose Detective
If youve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes.
Use a glucometer to make sure youre in the targeted range your healthcare provider recommends. Asterino-McGeean says to check with your insurance to see if these monitors are covered. You can also buy inexpensive ones over the counter at most grocery stores and pharmacies, she adds.
Other Helpful Type 2 Diabetes Supplements
Many nutrients influence blood-sugar and insulin function. Low magnesium levels correlate with higher blood sugar. Cinnamon has been used to treat diabetes. Vanadium, a trace mineral, has been found to reduce the need for insulin among diabetics. And alpha-lipoic acid has been found to reduce peripheral neuropathy from diabetes, and may also lower blood sugar.
Other helpful nutrients for blood-sugar control, found in many high-dose multivitamin and mineral supplements, include vitamin B6, biotin , vitamin E, quercetin, zinc, and selenium.
Written by vera-tweed for Better Nutrition and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
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Get A Good Nights Sleep
Not getting enough sleep on a regular basis can trigger a stress response, causing the body to produce cortisol and increase blood sugar levels. 8 The National Sleep Foundation recommends getting seven to eight hours of quality sleep each night. 9 To achieve this, try implementing a regimented evening routine and go to bed at the same time every night.
Go For Whole Fruit Over Juice
A glass of orange juice is not the same as eating a whole orange. “People generally drink more juice and therefore consume more calories and sugar than they would by just eating fruit,” says Wylie-Rosett. Plus, you get more fiber from the whole fruit. For instance, there’s about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn’t be your go-to beverage, she says. When you do drink it, make sure you’re serving it up in an actual juice glass rather than a large cup.
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How Diet Can Improve Blood Glucose Levels
A big part of achieving a healthy blood sugar level is eating a balanced diet. A diet rich in healthy fat, vegetables, protein, grains, and healthy carbohydrates with minimal amounts of processed foods that contain added sugar is key for regulating blood glucose levels. Sugary foods and processed products are known to cause spikes and dips in blood glucose levels, which is why they should be avoided when trying to control blood sugar.
Also, if you are experiencing warning signs of prediabetes or are already diabetic, knowing the glycemic index of foods you eat can help you take steps to regulate your blood sugar level.
Add Berberine To Enhance Glucose Regulation
Berberine is a compound present in several plants and was used in traditional Chinese medicine to treat gastrointestinal problems, infections, and diabetes.
Research also shows that it can help improve blood sugar levels. Studies have shown that berberine possesses an anti glycemic effect and could lower fasting, postprandial, and HbA1c levels effectively.
Studies indicate that berberine has shown the potential to inhibit alpha-glucosidase and decrease glucose transport through the intestinal epithelium which may be responsible for its anti glycemic properties .
Insulin resistance is one of the primary reasons for uncontrolled rises in blood sugar levels. Researchers opine that berberine may lower and regulate blood sugar levels in patients with type II diabetes by effectively lowering insulin resistance .
Summary: Berberine has exhibited anti-glycemic activity that inhibits glucose absorption. By reducing insulin resistance, berberine lowers fasting, postprandial, and HbA1c levels effectively.
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Eating Smaller Portions May Lower Blood Sugar
Eating smaller servings spaced through the day may help to prevent rises in glucose levels post-meals .
Studies have shown that larger meals mean more calories and energy intake which causes faster rises in blood sugar levels. Smaller portions reduce energy intake significantly which may help lower the risk of obesity too .
Research has indicated that people who are in the prediabetes or early type II diabetes stages may greatly benefit from 6 vs 3 meals a day as it improves postprandial glucose and provides better glycemic control .
Patients with type II diabetes may benefit from weight loss as it enhances glycemic control. One study of 130 obese patients with type II diabetes showed that portion sizing was an effective tool to promote weight reduction .
Summary: Controlling portion sizes may help in exerting better glycemic control and aid in weight loss. Smaller portions spread throughout the day reduce energy intake and prevent sudden spikes in glucose levels post-meals.
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Avoid Eating Large Meals
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One way to keep carbs under control is by eating in moderation. I always tell my patients to spread their food out over the day, Weisenberger says. Dont eat small meals to save up for a big dinner. Feeding your body throughout the day helps regulate your blood sugar levels and prevents highs and lows, Crandall Snyder says.
Both Weisenberger and Crandall Snyder say to keep an eye on carbs, even while snacking. Classically, less than 15 g of carbs per snack is a good standard approach, Crandall Snyder says. Thats about whats found in 1 cup of fruit, she says.
Low Glycemic Index Food Should Be A Choice
The measure of how an individual absorbs or digests food is known as glycemic index. The glycemic index affects the rise in blood sugar levels. Foods with a low glycemic index are said to reduce the blood sugar level. Some of the foods with a low glycemic index are-
- Non-starchy veggies
- Oats and barley.
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Lose Weight And Exercise
The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, is meant to help people lower their blood sugar over time to avoid Type 2 diabetes.
Participants in the program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. A clinical trial found that people who followed the program reduced their risk for Type 2 diabetes by 58% over three years.
Only You Can Prevent Blood Sugar Spikes
Its annoying but true: The best way to lower your blood sugar is to avoid a spike in the first place.
Eating whole foods that are low in sugar and exercising regularly will help keep your blood sugar in check. This can be beneficial for people with type 2 diabetes, but medications may also be necessary to keep blood sugar in a healthy range.
To avoid food-based spikes, try to steer clear of added sugars in your diet. The FDA recommends consuming less than 200 calories a day from added sugars.
That sounds pretty simple, but when you realize that 16 ounces of orange juice has 240 calories , its easy to see how sugar consumption gets out of hand.
Its best to avoid all sugary drinks and check the labels. There are hidden sugars in everything from bread to turkey slices, so double-check your favorite foods to make sure you arent getting any unnecessary sweetness.
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Add More Resistant Starch To Your Plate
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Resistant starch found in some potatoes and beans bypasses the small intestine and ferments in the large intestine, which means it doesnt raise glucose levels and promotes the growth of good bacteria in the body, according to Johns Hopkins Medicine. Its a fiber-filled starch and helps with glycemic control, says Joelle Malinowski, RD, a certified diabetes care and education specialist with Ellis Medicine in Schenectady, New York. And the effect will last through your next meal, Weisenberger says. Its called the second-meal effect, she says.
Interestingly, resistant starch can change with heat, and some foods, like rice, are higher in resistant starch when cooked and cooled than when cooked and served warm, according to Johns Hopkins Medicine.
Resistant starches are also found in:
Just be sure to keep carb count in mind when incorporating foods with resistant starch into your diet.
Check Your Sugars Regularly To Maintain Blood Sugar Levels
A good way to exert control and keep blood sugar in check is to keep monitoring them. The American Diabetes Association concerning nutrition interventions, recommends plasma glucose monitoring to decide on dietary adjustments and the inclusion of medicines to treat type II diabetes .
Research shows that Continuous Glucose Monitoring can help assess the glycemic effect of food, medication, etc. This helps patients to make necessary changes in food and practitioners to add/ adjust medications accordingly .
A detailed analysis of data from healthcare claims and lab tests in the US indicated that CGM was useful in improving levels of Hemoglobin A1 C and was also cost-effective when used to change diabetes therapy .
Summary: One of the best ways to maintain good blood sugar levels is to keep monitoring them regularly. With advanced technological changes, CGM has proven to be effective both in terms of clinical outcomes and cost-effectiveness in diabetic people.
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Ramp Up Your Movement Each Day
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Exercise helps improve blood glucose in people with type 2 diabetes by increasing insulin sensitivity and the bodys ability to use glucose as energy, according to the American Diabetes Association. In type 2, exercise helps improve insulin resistance, says James G. Beckerman, MD, a cardiologist in Portland, Oregon. The end result is lower blood sugars.
Crandall Snyder tells patients that exercise is like spring cleaning for the body. It takes the stored form of glucose and uses it for energy so the next time you eat carbohydrates there’s a place to put it, she says.
Because exercise can immediately reduce blood sugar levels in people with type 2 diabetes, work with your healthcare team to determine the right amount of activity and timing for you. A study published in September 2017 in Frontiers in Endocrinology found exercising 30 minutes after the start of a meal is usually best for maintaining blood sugar controls.
Learn more about managing your blood sugar in Diabetes Daily’s article “HbA1C: Everything You Need to Know.”