Drinking water is an effective way to control blood sugar. Not only does it flush out sugar and excess fluids, but it also helps regulate your blood glucose levels. Whenever possible, replace sugary drinks with water.
The high sugar content can overwork the kidneys and increase your blood sugar level. You can substitute sugary drinks with water or natural sweeteners.
Sugary foods are high in carbohydrates and should be avoided. Avoid spicy food and caffeine.
Avoiding sugary foods
Commercial sweet foods contain high amounts of saturated fats, which increase blood cholesterol and raise the risk of heart disease. When you eat carbohydrates, your body breaks them down into glucose, a ready source of energy for your cells.
Glucose is carried through the blood to each part of your body. This is essential for energy production, and your body has developed systems to ensure an adequate supply of glucose. One of these systems is insulin, a hormone that regulates the amount of glucose in the blood.
Previously, diabetics were told to avoid refined sugar, but studies have shown that the amount of sugar in refined foods does not have a negative effect on blood glucose levels.
However, glycemic index measurements have shown that sugar has less of an impact on blood glucose levels than other starchy foods, such as bread and cereal. In fact, adding a little sugar to your meals is okay, provided you choose naturally occurring sugars.
Cutting down on carbs
Aside from reducing your carb intake, you can also add more vegetables to your diet. Vegetables moderate your carb intake and can fill you up without relying on starch.
Registered dietitians recommend a half-plate full of nonstarchy vegetables, including broccoli, leafy greens, and bell peppers. Vegetables are packed with health-promoting compounds such as fiber and vitamins.
Glucosinolates found in cruciferous vegetables may prevent cancer.
Healthy carbohydrates are found in fresh fruit, vegetables, and whole grains. They provide fiber, vitamins, and other nutrients, which are vital for blood sugar regulation.
Beware of processed and refined foods. High-calorie beverages, such as sodas and soft drinks, contain large amounts of carbohydrates.
They can spike blood sugar levels and should be avoided. Read food labels, ask for nutrition information, and count carbohydrates. If you’re diabetic, cut back on all processed foods.
Avoiding caffeine
Drinking caffeine can make diabetes worse.
Specifically, caffeine can lower the sensitivity of your insulin and increase your blood sugar levels after meals. Those with type 2 diabetes already have higher blood sugar levels after meals, so drinking caffeine can make lowering them more difficult.
This is dangerous because too much blood sugar in your body can lead to a number of health problems. Therefore, avoiding caffeine is one way to control diabetes naturally.
It’s also important to understand that coffee contains both sugar and caffeine, two substances that can affect blood sugar.
Caffeine impairs glucose metabolism and insulin response in the short term. In the long run, however, coffee can improve metabolic health. Coffee contains chlorogenic acids, which are also found in vegetables and fruits. While coffee may have short-term health benefits, avoiding it altogether is important for people with Type 2 diabetes.
Avoiding spicy foods
There are many reasons to avoid spicy foods, but the primary reason to limit your intake is to maintain a healthy blood sugar level. Spices such as cinnamon and turmeric increase insulin sensitivity and reduce inflammation.
They also have antioxidant benefits, which protect against disease and lower free radicals in the body. While most people are afraid of garlic due to its pungent odor, garlic extract actually helps the body produce more insulin, a key factor in controlling blood sugar levels.
Garlic also contains monounsaturated fats, which lower the risk of insulin resistance.
In addition to limiting spicy foods, people with diabetes should also limit the intake of high-fiber foods. Moreover, people with diabetes should limit the consumption of white bread and highly processed cereals. Check labels to see which food types have high fibre content.
Exercising regularly helps lower blood glucose levels, which is necessary for maintaining a normal blood sugar level. Besides, exercising helps the body use insulin more efficiently, thereby improving overall health and reducing the risk of diabetes complications.
Keeping track of blood sugar levels
Keeping track of blood sugar levels is incredibly important. By knowing how to read your blood sugar level, you can make the necessary dietary changes and monitor your condition better.
By doing this, you will know what foods you can and cannot eat and adjust your insulin dose accordingly. It will also help you learn more about your body and how it responds to different foods.
You should check your blood sugar levels at least once a day and keep a log of what you eat and drink. If your blood sugar level is high after a meal, you can swap the starchy side of your meal with non-starchy side. You can also limit the amount of starch you eat.
Taking notes of your blood sugar levels is also an effective natural way to control diabetes. You should be aware of your levels every time you feel hungry, and you can adjust your diet accordingly.
Fruit is a good choice if you’re looking for a natural way to control your diabetes. Fresh fruit is healthier and lower in sugar than processed, packaged food.
Fresh fruit should be consumed whole, as berries are high in fiber. To manage blood sugar levels, you can also eat four pieces of hard candy or drink four ounces of juice.
Exercise
If you have diabetes, you’re probably wondering if exercise is a good idea. There are many benefits to regular physical activity, but some types of exercise can actually worsen your condition.
To start with, many people with diabetes should avoid strenuous exercise, which can increase their risk of complications. But even if you can tolerate a little exercise, you can still reap many of its benefits. Here are some exercises to try:
Walking
Swimming (gentle)
The American Diabetes Association recommends a minimum of 150 minutes of aerobic activity each week. This is achievable even if you only manage to squeeze in twenty-five minutes of exercise each day.
It’s also a good idea to work all of your major muscle groups on at least two days a week. By completing a regimen of aerobic activity, you’ll also build stronger bones and improve your mental health.
And don’t forget to stretch!