Many people do not realize they have high blood sugar or that they even have prediabetes -- more than 1 in 3 adults in the US (over 96 million) have prediabetes.
Of those with prediabetes, more than 80% don't even know they have it.
If you are one of the millions of people who have a problem with high blood sugar levels, and you're aware, then you know how important it is to have it under control.
High blood sugar can lead to serious health problems, including diabetes, heart disease and stroke, vision problems and even blindness, nerve problems/neuropathy, kidney failure, dementia, and death.
So if you are wondering how to lower blood sugar levels and help keep your body healthy, keep reading!
When it comes to blood sugar, carbohydrates are the primary concern. A diet high in refined carbs and sugars can send your blood sugar levels soaring. Conversely, a low-carbohydrate diet can help you keep your blood sugar stable. But don't go too low on carbs – you still need some for energy.
Keep track of your carb intake by counting grams of carbohydrates per meal or snack while mainly eating whole, unprocessed foods like fruits, vegetables, whole grains, legumes, and nuts. Processed foods with added sugars such as candy bars, cookies, and soft drinks should be avoided. Also, be aware of the hidden carbs in some foods like pasta and rice.
If you're trying to lower blood sugar levels, avoid white bread and other types of bread made from refined or highly milled grains. Instead, look for whole wheat varieties such as stone-ground whole wheat bread. Other good choices include pumpernickel, spelled, rye, rice bread, sprouted grain, or Ezekiel bread.
Bread to avoid includes white bread, bagels, and other types of bread made from refined or highly milled grains. Also, avoid any kind of bread with added sugar, including fruit-based loaves and raisin toast. When in doubt, check the label!
Eating small meals throughout the day can help keep blood sugar levels more stable. This will help avoid those spikes and crashes that come with eating a large meal. Try not to have any large meals, especially if you are diabetic. Split your food up into several smaller meals instead. This will help your body better regulate blood sugar levels. Be mindful of what you are eating and how much you are eating. Make sure to control your portions so that you don't overload your system with glucose all at once. Take things slow and steady for the best results for blood sugar management!
Fruits and Nuts
Low GI foods are also beneficial for people with diabetes as they help to keep blood sugar levels stable. Low GI foods include whole grains, vegetables, fruit, and lean protein sources such as chicken or fish.
A few of our favorite fruits to lower blood sugar levels naturally are apples, apricots, avocadoes, blackberries, blueberries, grapefruit, grapes, peaches, plums, raspberries, and strawberries. These delicious fruits can help regulate blood sugar levels when eaten as part of a healthy diet.
Remember to enjoy these fruits in moderation, as some contain more natural sugars than others. Additionally, dried fruit is a great way to get your daily dose of fruit; just be mindful of the sugar and portion size as they can be high in calories and added sugar.
Fiber is vital for keeping blood sugar levels stable. It helps slow down the absorption of sugars from food into the bloodstream. Foods high in fiber include whole grains, vegetables, and nuts.
Nuts are very rich in dietary fiber and have GI scores of 55 or below.
Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients.
Nut products for low blood sugar
- raw pecans
- other tree nuts
- raw peanuts
- peanut butter
- sunflower seeds
- raw almonds
- raw cashews
- raw walnuts
Nuts with higher GI scores
- macadamia nuts
- roasted or salted nuts
- candied nuts
Water is crucial to keeping your blood sugar levels stable. When dehydrated, your body starts to conserve water by not releasing as much into your urine. This can cause blood sugar levels to rise because the kidneys aren't getting rid of all the glucose from your bloodstream. So make sure you drink plenty of fluids, especially water, throughout the day to keep your blood sugar in check.
When you wake up in the morning, your blood sugar is at its lowest. This is why it's so important to never skip breakfast if you're trying to keep your blood sugar levels down. Eating a nutritious breakfast will help to stabilize your blood sugar and prevent it from dipping too low throughout the day. Try incorporating some of these healthy breakfast ideas into your routine:
- Oatmeal with berries and nuts
- Eggs cooked any way you like them
- A piece of toast with peanut butter or avocado spread
- Yogurt with fruit and granola
These are all excellent options that will provide you with sustained energy throughout the morning. If you find yourself getting hungry later in the day, have a light snack like a piece of fruit or some nuts.
Several supplements have been shown to help with blood sugar control, including magnesium, zinc, and biotin. So, if you are looking for a natural way to lower your blood sugar levels, consider talking to your doctor about trying one of these supplements.
Resistant starch has many benefits, including weight loss, improved gut health, and lower blood sugar levels. You can get more resistant starch in your diet by eating potatoes that have been boiled and then cooled down (such as mashed potatoes or roasted potatoes), beans, lentils, and other legumes. This means it doesn't raise glucose levels and promotes the growth of good bacteria in the body.
Here are some Legumes ideas to put into your diet:
Legume products to eat
- black-eyed peas
- snow peas
- black beans
- pinto beans
- green beans
- lima beans
- navy beans
- any beans with added sugar
There are many reasons to exercise, and keeping your sugar levels low is one of them.
Exercise can also help you lose weight, and when you're lighter, it will be easier for your body to keep blood sugar levels under control. In addition to that, exercise releases endorphins, which will make you feel good and help reduce stress, which can also contribute to high blood sugar levels.
Exercise helps keep blood sugar levels under control by releasing glucose into the bloodstream. This is because muscles need the energy to work, which comes from glucose.
When you exercise, your body starts to use up the glucose already in your system. It also releases stored glucose, called glycogen, from the liver. This means that there is less sugar available for your body cells, which helps keep blood sugar levels low.
Regular exercise can help you maintain lower blood sugar levels even when you are not active. This is because regular exercise causes your body to become more sensitive to insulin, meaning that it can process sugars better.
So, if you are looking for a way to keep your blood sugar levels under control, exercise is a great option. It doesn't have to be anything strenuous – even taking a brisk walk every day can help make a difference. Just be sure to speak with your doctor before starting any new exercise routine.
Ginger is excellent for your health! Not only does it help regulate insulin, but ginger also helps with lowering blood sugar levels. To make 1 cup of tea, try boiling an inch worth (or more) in water, then simmering together until they become clear-ish like honey mustard sauce after about 5 minutes total time.
You can also add cinnamon to tea, smoothies, and desserts. Consuming curry leaves will reduce insulin sensitivity in your body while helping you maintain a healthy blood glucose level - just chew on some of these spicey goodies or use them for adding flavor in dishes like breakfast cereal! With phytosterols present at every sip, aloe vera is sure not only to help regulate but boost an already strong immune system by fighting off virus infections from A-Z!.
Fish is one of the best types of meat to help lower blood sugar levels. The omega fatty acids in fish can help manage or prevent diabetes better than other types of meat. Fish also contains high-quality protein and healthy vitamins and minerals, making it an excellent choice for a diabetic diet. Try incorporating some fish into your meals twice a week to see if you notice an improvement in your blood sugar levels. Talk to your doctor if you have any questions about incorporating fish into your diabetes management plan.
Some types of fish are better for diabetics than others. For example, anchovies, cod, haddock, herring, pollock, saithe, and salmon all have low levels of mercury and are good choices for people with diabetes. However, be careful when eating bigger fish like tuna, mackerel, marlin, shark, and swordfish because they contain higher levels of mercury. You can still eat these types of fish but limit your intake to no more than two servings per week. Talk to your doctor if you have any questions about which types of fish are best for you.
Not a fan of the fish taste; Fish oil capsules also offer some health benefits for people with diabetes. The omega-fatty acids found in fish oil help control blood sugar levels and manage inflammation.
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