This happens because the body is working to get rid of it. If you want to drink alcohol, check your blood sugar first. It's also important to eat before or while you drink. Another caution: Smithson says that symptoms of low blood sugar , such as slurred speech and dizziness, could be mistaken for drunkenness.

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Li-Ng explains that high blood sugar can cause a number of symptoms that include: Fatigue Increased thirst Blurry vision Frequent urination It's also important to know that you can have high blood sugar and still feel fine, but your body can still suffer damage, Li-Ng says. Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more.

In fact, any activity that regularly gets you up and moving — regardless of the intensity — beats a sedentary lifestyle. Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions.

For example, try aiming for minute exercise sessions 3 times a day for 5 days, with the goal of minutes per week. Exercise increases insulin sensitivity and helps your muscles use blood sugar for movement. This can lead to reduced blood sugar levels.

Your carb intake strongly influences your blood sugar levels 7. Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy. When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.

Some studies find that this can help you plan your meals appropriately, further improving blood sugar management 9 , Many studies also show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes 11 , 12 , You can still eat some carbs when monitoring your blood sugar.

However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels.

As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble.

This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Eating plenty of fiber can aid blood sugar management.

Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine. One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 , Keep in mind that water and other zero-calorie drinks are best.

Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 , Staying hydrated can reduce blood sugar levels and diabetes risk.

Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 , Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2.

The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.

Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.

Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications.

It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.

This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.

Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels. Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.

They can also increase appetite and promote weight gain 36 , 37 , A research review found an inverse relationship between water intake and the risk of type 2 diabetes, meaning a higher intake lowered the risk.

A small study in nine men with type 2 diabetes found that three days of low water intake impaired blood sugar regulation. There are numerous benefits to managing blood sugar levels, including improved energy and mood and a reduced risk of several chronic diseases.

A healthy lifestyle of exercising, staying hydrated and eating balanced meals can help naturally keep blood sugar levels in balance, and also offer additional health benefits, like reduced cholesterol and improved gut health.

For more information about how to best monitor or regulate your blood sugar, talk to your healthcare provider. Centers for Disease Control and Prevention. Manage Blood Sugar. Shukla AP, Andono J, Touhamy SH, Casper A, et al.

Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Res Care. Published online Sep doi: Shapira N. The metabolic concept of meal sequence vs. satiety: Glycemic and oxidative responses with reference to inflammation risk, protective principles and Mediterranean diet.

Published online Oct 5. Fiber: The Carb That Helps You Manage Diabetes. Yesmin F, Ali MOI, Sardar MMR, Munna MK, et al. Effects of dietary fiber on postprandial glucose in healthy adults. November De Carvalho CM, De Paula TP, Viana LV, Mt Machado V, et al. Plasma glucose and insulin responses after consumption of breakfasts with different sources of soluble fiber in type 2 diabetes patients: a randomized crossover clinical trial.

Am J Clin Nutr. Epub Aug Soluble vs. insoluble fiber. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance.

Published online Feb Takahashi M, Ozaki M, Kang M, Sasaki H, et al. Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults. Published online Nov All About Your A1C. Yuan X, Wang J, Yang S, Gao M, et al.

Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. Published online Mar Marventano S, Vetrani C, Vitale M, Godos J, et al.

Whole Grain Intake and Glycaemic Control in Healthy Subjects: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sanders LM, Zhu Y, Wilcox ML, Koecher K, et al.

Whole grain intake, compared to refined grain, improves postprandial glycemia and insulinemia: a systematic review and meta-analysis of randomized controlled trials.

Crit Rev Food Sci Nutr. Online ahead of print. Department of Agriculture. Food Group Gallery. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans.

BMJ Open Sport Exerc Med. eCollection Bellini A, Nicolo A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics.

Published online Mar 4. Buffey AJ, Herring MP, Langley CK, Donnelly AE, et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis.

Sports Med. Epub Feb Bittel AJ, Bittel DC, Mittendorfer B, Patterson BW, et al. A single bout of premeal resistance exercise improves postprandial glucose metabolism in obese Men with prediabetes. Med Sci Sports Exerc. Bellini A, Nicolo A, Bulzomi R, Bazzucchi I, et al. The effect of different postprandial exercise types on glucose response to breakfast in individuals with type 2 diabetes.

Published online Apr Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes: a systematic review and meta-analysis of acute and long-term randomized controlled trials. Eur J Nutr. Ramdath D, Renwick S, Duncan AM. The Role of Pulses in the Dietary Management of Diabetes.

Can J Diabetes. Xiao K, Furutani A, Sasaki H, Takahashi M, et al. Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.

Published online Dec Chen Z, Zuurmond MG, Van der Schaft N, Nano J, et al. Plant versus animal based diets and insulin resistance, prediabetes and type 2 diabetes: the Rotterdam Study. Eur J Epidemiol. Published online Jun 8. Park E, Edirisinghe I, Burton-Freeman B.

Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women. Journal of Diabetes Mellitus , 13, National Institute of Diabetes and Digestive and Kidney Diseases.

Continuous Glucose Monitoring. Rohling M, Martin T, Wonnemann M, Kragl M, et al. Determination of postprandial glycemic responses by continuous glucose monitoring in a real-world setting.

Dimidi E, Cox SR, Rossi M, Whelan K. Fermented doods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Published online Aug 5.

Use a 9-inch plate. Fill half of the plate with nonstarchy vegetables. Examples include lettuce, cucumbers, broccoli, tomatoes and green beans. Divide the other half of the plate into two smaller, equal sections. You might hear these smaller sections called quarters. In one quarter of the plate, place a lean protein.

Examples include fish, beans, eggs, and lean meat and poultry. On the other quarter, place healthy carbohydrates such as fruits and whole grains.

Be mindful of portion sizes. Learn what portion size is right for each type of food. Everyday objects can help you remember. For example, one serving of meat or poultry is about the size of a deck of cards.

A serving of cheese is about the size of six grapes. And a serving of cooked pasta or rice is about the size of a fist.

You also can use measuring cups or a scale to help make sure you get the right portion sizes. Balance your meals and medicines. If you take diabetes medicine, it's important to balance what you eat and drink with your medicine. Too little food in proportion to your diabetes medicine — especially insulin — can lead to dangerously low blood sugar.

This is called hypoglycemia. Too much food may cause your blood sugar level to climb too high. This is called hyperglycemia. Talk to your diabetes health care team about how to best coordinate meal and medicine schedules.

Limit sugary drinks. Sugar-sweetened drinks tend to be high in calories and low in nutrition. They also cause blood sugar to rise quickly. So it's best to limit these types of drinks if you have diabetes. The exception is if you have a low blood sugar level.

Sugary drinks can be used to quickly raise blood sugar that is too low. These drinks include regular soda, juice and sports drinks. Exercise is another important part of managing diabetes. When you move and get active, your muscles use blood sugar for energy.

Regular physical activity also helps your body use insulin better. These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts.

But even light activities can improve your blood sugar level. Light activities include housework, gardening and walking. Talk to your healthcare professional about an exercise plan. Ask your healthcare professional what type of exercise is right for you. In general, most adults should get at least minutes a week of moderate aerobic activity.

That includes activities that get the heart pumping, such as walking, biking and swimming. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week. Most adults also should aim to do strength-building exercise 2 to 3 times a week.

If you haven't been active for a long time, your healthcare professional may want to check your overall health first. Then the right balance of aerobic and muscle-strengthening exercise can be recommended. Keep an exercise schedule.

Ask your healthcare professional about the best time of day for you to exercise. That way, your workout routine is aligned with your meal and medicine schedules.

Know your numbers. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise. Check your blood sugar level. Also talk with your healthcare professional about your blood sugar testing needs.

If you don't take insulin or other diabetes medicines, you likely won't need to check your blood sugar before or during exercise. But if you take insulin or other diabetes medicines, testing is important.

Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later.

The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level. Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.

See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low. The snack you have before exercise should contain about 15 to 30 grams of carbs.

Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level. Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise.

You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes.

It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed. If you take insulin, you may need to lower your insulin dose before you exercise.

You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine.

You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough.

How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels. Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work.

Keep insulin away from extreme heat or cold. Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems.

If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed. Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines.

Talk with your healthcare team or pharmacist before you try new medicines. That includes medicines sold without a prescription and those prescribed for other medical conditions.

Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take. Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one. With diabetes, it's important to be prepared for times of illness.

When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level. Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed.

Also note how often to measure your blood sugar. Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take. Know when to call your healthcare professional too.

For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine. But call your healthcare professional if you can't eat because of an upset stomach or vomiting. In these situations, you may need to change your insulin dose.

If you take rapid-acting or short-acting insulin or other diabetes medicine, you may need to lower the dose or stop taking it for a time. A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.

In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation.

A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4.

This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.

These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items.

If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team.

You may need to monitor your blood sugar levels regularly. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels Following a healthy dietary pattern is essential for optimal blood sugar management.

Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels. However, keep in mind that your overall dietary intake, as well as factors such as your activity level and body weight, are most important when it comes to optimizing blood sugar regulation and protecting against chronic disease.

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Everything you've wanted to know about type 2 diabetes: The warning signs, possible complications, risk factors, prevention, type 2 in children, and…. Persistently high levels can cause long-term damage throughout the body. Hypoglycemia means blood sugar levels are low.

Its symptoms include faintness and dizziness, and it can be life threatening. People with type 1 diabetes need to take insulin regularly, but glucagon is usually only for emergencies. People can take insulin in various ways, such as pre-loaded syringes, pens, or pumps. Adverse effects can occur if a person takes too much or too little insulin or uses it with certain other drugs.

For this reason, they will need to follow their treatment plan with care. What are the side effects of insulin therapy? Ways of giving glucagon include injections or a nasal spray.

It also comes as a kit, with a syringe, some glucagon powder, and a liquid to mix with it. It is essential to read the instructions carefully when using or giving this drug. Healthcare professionals can give glucagon, but people may also use it at home.

After giving glucagon, someone should monitor the person for adverse effects. The most common adverse effect is nausea, but they may also vomit. In some cases, an allergic reaction may occur. Blood sugar levels should return to safer levels within 10—15 minutes. After this, the person should ingest some candy, fruit juice, crackers, or other high-energy food.

Doctors may also use glucagon when diagnosing problems with the digestive system. A range of factors, including insulin resistance , diabetes, and an unbalanced diet, can cause blood sugar levels to spike or plummet.

Ideal blood sugar ranges are as follows :. Read more about optimal blood sugar levels here. High blood sugar can be a sign of diabetes, but it can also occur with other conditions. Without intervention, high blood sugar can lead to severe health problems.

In some cases, it can become life threatening. Insulin and glucagon help manage blood sugar levels. In addition to diabetes, possible causes of high blood sugar include :. People with high blood sugar may not notice symptoms until complications appear.

If symptoms occur, they include :. Over time, high blood sugar may lead to :. Hypoglycemia is most likely to affect people with diabetes if they take their diabetes medication — such as insulin or glipizide — without eating. But, it can happen for other reasons, for example:.

The symptoms of low blood sugar include :. Without treatment, low blood sugar can lead to seizures or loss of consciousness. What are the different types of diabetes?