Tips for lowering Blood Sugar Level
If you have diabetes or you are at risk of developing it, these tips can help you to lower you blood glucose levels.
• Lifestyle changes: For some, nutrition and exercise are the only interventions needed to control high blood glucose levels. Making lifestyle changes is not easy; it is important toke small steps, one at a time.
Successful implementation of lifestyle interventions in diabetes and pre-diabetes requires a guidance of a health care professional
• Eat more blueberries. They are bursting in flavor, low in calories and make a quick and easy addition to your favorite breakfast or dessert. They feature nutrient known as anthocyanidins, these flavonoids along with vitamin C, resveratrol and ellagic acid, deliver powerful antioxidant protection from the cellular damage caused by free radicals. It also improves insulin sensitivity. And 1 cup only has 81 calories.
• Fill half of your plate with non-starchy vegetables to get excellent nutritional value with few calories and carb grams. Examples of non-starchy vegetables are: lettuce, spinach, kale, green beans, cauliflower, broccoli, cucumber, cabbage, choy, garlic, and leeks, Vegetables will add essential vitamins, minerals and fiber to your diet. Watch out the dressings, it doesn’t affect directly your blood glucose levels, but they can be high in fat!
• Control your carbohydrate consumption. Having diabetes or pre-diabetes doesn’t mean that you need to cut out carbohydrates, what you need to do is change carbohydrate quality (by choosing whole grain instead of refined grain for example) and control carbohydrate quantity. Portion size matters!
• Beans and legumes are an excellent source of carbohydrate, because they digest slowly, and slow digestion prevents spikes in blood glucose.
• Avocado and olive oil, are healthy monounsaturated fat, these slows the release of glucose into the bloodstream, reducing the body’s need for insulin.
• As portion size matters, learn to estimate portion sizes, especially if you go to a restaurant. A fist or a baseball represents 1 cup, the palm of your hand or a deck of cards represents approximately 3 to 4 Oz. of cooked fish, meat or poultry.
• Monitor your blood sugar at different times on different days. This is the way we can know how different kind of foods influence your blood sugar. In fasting and before meals your glycaemia must be between 70-130 mg/dl (3,9-7,2 mmol/l); 2 hours after the initiation of the meal it should be < 180 mg/dl (<10,0 mmol/l)
• Physical activity, not only enhance weight loss and helps weight maintenance, it also has benefits in glycemic control and cardiovascular system, it is also good for your bone health and improve your mood. It is recommended to do at least 150 min/week of cardiovascular exercise and 2-3 times a week some weight or resistance training.
Article by Ana Haiek,
MD, Magister in Nutrition