Managing you blood sugar levels can be a real tough task. It might spike at one moment, and in the other you will find a significant dip. Further, causing you the worry, with fatigue and frustration. So, if you just want to save yourself from the fury of this roller coaster ride, there’s something that you can do. Opting for a planned dietary choice along with mindful eating, that will surely keep your blood sugar levels in check.
It’s just that you know the food that works in your favor, and strategically structuring the meals that maintains your glucose levels. Some sustainable changes to your eating that are necessary, but not at all like those complicated diet plans.
Here is all that you can incorporate in your dietary regime to maintain the blood sugar levels:
Fibre for the stability
Fibre intake is necessary to maintain the blood sugar levels, keeping the stability by a slow carb absorption without sudden rise and dip in the sugar levels. Further aiding in digestion, keeping you filled and regulating the unnecessary craving of unhealthy snacks.
Fibre rich foods include fruits, vegetables, legumes and whole grains. Eating spinach, broccoli, and sweet potatoes, and legumes such as chickpeas, lentils and beans helps in stable blood sugar levels. Adding whole grains like quinoa, oats and brown rice will add to the energy without causing any change in the sugar levels. Also, having whole grains or multi-grains instead of white bread will make difference in the long-term glucose control.
For males, the daily intake of fiber is recommended to be 35 grams, and for females it is 25 grams.
Have carbs wisely, instead of avoiding them completely
It’s not that the carbohydrates have to be avoided completely, it's not an enemy for the body. You need carbs for energy that your body will store. All you need to know is that which carbs to consume and how much your body needs. Select complex carbohydrates for sustained energy instead of refined, fast digesting sugars that lead to a dip. The quality of carbohydrates is the key, instead of their elimination. Keep a count of the carbs in your meals, this will also add to your blood sugar management.
Again, whole foods come to the rescue, oats, quinoa and sweet potatoes. Combine it with non-starchy veggies like zucchini, cauliflower that won’t cause quick energy absorption. Fruits like apples, pears and berries will provide you the natural sugars, while the refined sugars and processed foods like white bread, cakes and pastries cause glucose fluctuations. These have to be avoided.
Emphasize on protein intake
It is essential to prioritize on protein, because it will slow digestion at the same time regulating on rapid glucose spikes. They have a negligible impact on blood sugar contrary to carbohydrates, which makes them essential in a balanced diet.
Thus, ensure having plant-based proteins to your diet, such as lentils, beans, tofu, and tempeh along with dairy products like yoghurt and cottage cheese, or switch to dairy alternatives instead. For the non-vegetarians, lean proteins like fish and chicken are recommended. Pairing proteins and carbs together, such as almonds and apple can limit sugar absorption, preventing sudden sugar dips.
Healthy fats
Healthy fats lead to stable blood sugar levels improving insulin sensitivity, at the same time promoting satiety.
For this, add foods like avocados, nuts like almonds and walnuts, and seeds like chia seeds and flax seeds, to your daily meals; this will give the essential energy without leading to any sugar rise. And, start cooking meals with healthy oils like olive and coconut oils which will improve the meal quality without any unhealthy fats.
Timing of the meals
Along with all that you eat, the management of blood sugar levels depends largely on when do you eat. Eating meals at irregular timings or skipping them leads to glucose imbalance. To maintain the stability, make sure you start your day with a protein rich breakfast, eat your meals at regular intervals and avoid any long gaps in between the eating. If you maintain the consistency, you won’t make any hunger driven choice for eating that will cause sugar spikes. In this manner you will be able to maintain energy levels as well as control blood sugar.
Staying hydrated
Hydration is the easiest and the most powerful tool for regulation of blood sugar. Staying dehydrated leads to a rise in the blood sugar levels making it hard for the body to maintain the balance. And when you are hydrated, it will lower your blood sugar levels, lower the risk of diabetes and rehydrate your blood. Further, drinking water helps the kidneys flush out excess sugars. You can incorporate healthy herbal drinks like green tea, cinnamon tea or saffron tea for the benefits of sugar.
Soft drinks, sodas and other sugar sweetened options shall be avoided as they are only an unnecessary sugar intake, leading to fluctuations, unwanted weight gain and escalate the risk of diabetes.
Eating mindfully
Mindful eating will prevent any kind of overeating, at the same time process it properly. Eating in a hurry also causes a spike in blood sugar and a poor digestion. To avoid this, eat food slowly, chew it down properly and do not distract yourself while eating. Recognize your hunger and fullness with portion management, this will avoid any overeating and further maintaining steady blood sugar levels.
Eating wisely can aid with your diabetes and blood sugar levels, incorporating these habits helps in regulating the spikes and dips every once in a while. Along with eating, make sure your body is in motion, you are taking quality sleep and your stress levels are managed. But, make sure you seek medical advice from a practitioner before you start doing it all on your own. This is an information that might help, but surely demands medical attention.