Elsevier; Plan ahead. During times Glucosf illness, it's also important to check your blood sugar often. Can lifestyle changes help?

Video

Take ONE Teaspoon of This Spice to Fix Your Diabetes

Glucose control tips -

However, consuming whole grain foods has been associated with a lower risk of type 2 diabetes T2DM. Some breads are a good way to consume whole grain foods. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing.

Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps stabilize blood sugar levels. The researchers behind a small trial found that consuming less-processed grains led to an improvement in blood sugar levels for people with T2DM.

A separate small study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels. The authors of a review looked at the effect of millets, which have a low GI score.

Except for pineapples and melons, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar.

However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds. So, fresh fruit is preferable. A study that followed about half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of T2DM.

White potatoes have a high GI score. Sweet potatoes and yams have lower scores — although they are still relatively high — and are very nutritious. Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C.

Health experts may recommend sweet potatoes as a suitable substitute for white potatoes in a variety of dishes, from fries to casseroles.

In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes.

Oats have a low GI score, which means they are less likely to cause spikes and dips in blood sugar levels. The authors of a meta-analysis of trials looked at how beta-glucan affects blood sugar levels after a meal.

They found evidence to suggest that carbohydrate -based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan. Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars.

Nuts are very rich in dietary fiber and have low GI scores. Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:.

The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts. Legumes , such as beans, peas, chickpeas, and lentils, have very low GI scores.

Even baked beans, which are not as preferable, still have a low GI score. Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:.

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades.

Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion.

The authors of a review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM. Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates.

Good blood sugar control can help you avoid the symptoms and complications of going too high or low. Get started with these 10 tips to help you rein in your blood sugar and better manage type 2 diabetes:.

Stick to your medication plan. There are many drugs to help control blood sugar, Reddy says. Taking your medication as directed is vital — don't skip doses.

Eat on schedule. Eating healthy meals at about the same time every day helps keep blood sugar steady. Kazlauskaite says. Distribute carbohydrates throughout the day. Make it a goal to eat two to four carbohydrate servings — about 30 to 60 grams — per meal, says Margaret Powers, PhD, RD, CDE, president-elect of health care and education for the American Diabetes Association and a research scientist at Park Nicollet Health Services International Diabetes Center in Minneapolis, Minnesota.

Because carbohydrates raise your blood sugar, spacing them out can help keep your levels in a healthy range. Test your blood sugar. It also gives you valuable information on blood sugar control.

Powers says. In general, someone who is not taking insulin would begin by testing their blood sugar three times a day: fasting in the morning, before their largest meal, and one to two hours after that meal, she says, adding that people who take insulin might test more often, depending on their insulin regimen.

Put your stats in writing. Use a notebook, website, or app to keep track. React to signs of low blood sugar. You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet.

Of course, you should discuss changes with your health provider first. If you need a primary care physician, book your appointment online at gradyhealth. org , use MyChart , or call Back to Blog 8 Ways to Lower Your Blood Sugar August 2, But there are simple steps you can take to lower your blood sugar levels naturally: 1.

Exercise regularly Regular exercise can help improve your insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels.

Good forms of exercise include weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming. Manage your carbs You body converts carbs into sugar, then insulin helps your body to use and store sugar for energy.

You can help your body control your blood sugar by monitoring carb intake and planning meals. A low-carb diet helps prevent sugar spikes — and can have long-term benefits.

Contrll Digestive health enhancement methods different types of contrlo, and no Digestive health enhancement methods Glucosee with diabetes are the Digestive wellness education. These Digestive health enhancement methods eating tips are general and contro help you manage your blood gips sugar tipx, blood pressure and cholesterol levels. They can also help you manage your weight and reduce the risk of diabetes complicationssuch as heart problems and strokesand other health conditions including certain types of cancers. We've based our tips on research involving people with type 1 and type 2 diabetes. If you have a different type of diabetes, like gestationalcystic fibrosis-related diabetes or MODY, some of these tips are relevant to you. If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home.