High blood sugar, which is when your body cannot transport sugar from the blood into cells, can lead to diabetes if left unchecked. In 2012, it was reported that 12-14% of US adults had type 2 diabetes while 37-38% were labeled as pre-diabetic. Since 50% of all US adults have either diabetes or pre-diabetes, here are 5 easy ways to naturally lower your blood sugar level.
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Exercise More
Regular exercise not only helps an individual lose weight, but it can also be used to increase their sensitivity. By increasing your sensitivity, your cells are able to use the available sugar that’s in your bloodstream. In addition, exercise can help your muscles pick up blood sugar for energy and muscle contraction, which in turn leads to reduced blood sugar levels.
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Reduce the Amount of Carbs You Eat
Our bodies are meant to break down the carbs that we eat into sugars (ie: glucose), and then moves those sugars into cells. However, if your carb intake is too high, this process will fail and your blood glucose levels will rise.
If you know that you eat too many carbs or you have problems with function, there are several things that you can do to fix it.
- In order to control carb intake, the American Diabetes Association recommends that you count the carbs that you eat or use a food exchange system.
- Planning your meals ahead of time can further improve your blood sugar control
- Low-carb diets help reduce blood sugar levels and prevent further blood sugar spikes
Overall, since carbs are broken down into glucose, reducing your daily carbohydrate intake will help control your blood sugar levels.
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Eat More Fiber
Fiber naturally slows down carb digestion and sugar absorption, therefore by adding more fiber into your diet, you will see more of a gradual rise in blood sugar levels. Additionally, the type of fiber that you eat plays a defining role as well. There are two types of fiber that you can eat, and these are called insoluble and soluble fibers. While both are important, studies have shown that soluble fiber plays more of a role in lowering blood sugar levels.
In addition, a high-fiber diet can help to manage type 1 diabetes as it improves blood sugar control and reduces blood sugar lows. For instance, a high fiber diet might include vegetables, fruits, legumes, and whole grains.
The bottom line is that eating plenty of fiber can help control blood sugar levels and soluble fiber is the most effective out of the two that you can eat. Speaking of eating plenty of fiber, the recommended daily intake of fiber for women is about 25 grams and 38 grams for men.
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Drink Plenty of Water
One of the most effective ways of keeping your blood sugar levels within healthy boundaries is to drink enough water. Drinking water prevent dehydration as well as helping your kidneys flush out any excess blood sugar through urine. For instance, a 2011 observational study that focused on water intake found that those who drank more water had less of chance of developing high blood sugar levels. Therefore, regular consumption of water helps to re-hydrates blood, lower blood sugar levels and reduce the risk of diabetes.
Overall, even though staying hydrated helps reduce blood sugar levels, it is always best to stick to water and avoid any sugar-sweetened drinks as these drinks raise blood glucose and increase the risk of diabetes.
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Control Your Serving Sizes
To put it simply, the more control that you have over your portion sizes, the more control you will have over your blood sugar levels. By controlling your serving sizes, you are regulating your calorie intake and this can lead to weight loss. Studies have shown that weight control promotes healthy blood sugar levels and it can reduce the risk of developing type 2 diabetes.
If you want to have better control over your serving sizes, but you’re unsure of how to go about it, here are some helpful tips that you can use:
- Measure your portions
- Use a small bowl or plate
- Avoid fast food chains and all-you-can-eat restaurants
- Check the serving sizes on food labels
- Maintain a food journal
- Eat slowly – it’s not a race!
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