Our blood sugar levels profoundly affect our energy and mood, and it's no fun. Like when you eat too many sweets. For a few minutes, you are flying high, ecstatic as can be. Afterward, you're left exhausted, cranky, and craving more sweets during the crash.
Balanced blood sugar is more than an energy-draining annoyance; it can seriously damage daily life capabilities and cause major health problems if it is consistently elevated for long periods.
Here are some simple ways to keep your blood sugar level healthy and natural.
Despite living a relatively healthy lifestyle and maintaining a healthy blood sugar level, not everyone can identify warning signs. Blood sugar levels that rise and fall rapidly create hyperglycemia (high levels of blood sugar) and hypoglycemia (low levels of blood sugar) when you don't manage them properly. As a result of this issue, there are a number of unpleasant side effects that need medical attention.
Sugar cravings, fatigue, and weight gain are all common complications of low blood sugar levels. It is not as hard as you might think to maintain a healthy blood sugar level with the right lifestyle and diet.
Consider using the following strategies to keep your blood sugar level up and down: *
1. Follow a lightly processed diet.
Your first step towards a blood sugar level is: discard (most) of processed foods and focus on high-quality whole foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and high quality meat and fish. Most processed foods are high in sugar, refined grains and carbs, and artificial ingredients and flavors while low in fiber-protein-boosting blood sugar.
Of course, it is also important to have facts. You probably won’t be able to eat fully packaged foods, so just make a point of choosing those that are made with a wide range of whole foods, such as a power bar that counts nuts, seeds, and dried fruits on its label.
2. Load the fiber.
Your lightly processed foods should be weighed down with no starch, fiber-rich vegetables and fiber-rich fruits and whole grains. This is because fiber reduces carbohydrate digestion and sugar absorption, which means you experience a gradual increase in blood sugar levels after eating.
Good sources of fiber include leafy vegetables, Brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal.
3. Eat more protein.
Like fiber, protein lowers insulin secretion, leading to a gradual increase in blood sugar after a meal. It also gives you good nutrients than other. Eating a protein-rich breakfast is very important because it helps to set the tone throughout the day.
The amount of protein you need in your diet depends on many factors, but the average recommended protein for healthy adults is 0.8 to 1.0 grams per kilogram of body weight (55 to 68 grams per day for a person who weighs 150 kg).
Good animal resources include wild-caught fish, grass-fed beef, and poultry and raised eggs. If you are a vegetarian or vegan person, don't worry, we have collected 54 sources of plant-based protein.
4. Eat healthy fats.
Like fiber and protein, fats strengthen blood sugar spikes. In fact, unconfirmed fats have been linked specifically to insulin resistance.
Just make sure you protect the refined fats, including used fats and used vegetable oils, such as cereals, soybeans, and safflower oils, which can be pro-inflammatory. The quality fats you should consider adding to your diet include nuts, olive oil, ghee, coconut oil, avocados, and oily fish like salmon.
5. Change your carbs.
Lowering your total carbohydrate diet can also help with moderate blood sugar, but you don't need to cut it out completely (they are still an important source of fuel for your body). Whenever possible, simply substitute refined carbohydrates such as bread, white pasta, and fiber-rich sweets, whole foods such as whole grains, sweet potatoes, and fruits, which contain many vitamins, minerals, and essential antioxidants.
6. Rate your food.
Eating healthy protein, fiber, and fats with each meal can help boost blood sugar and control your appetite. Each of these nutrients helps to regulate blood sugar levels alone, but they are much better together. We love a delicious kale salad with avocado and protein of your choice.
7. Sprinkle with a greens powder.
Raw vegetables will be dried, powdered varieties of vegetables and various fruits. Special vegetable extracts sometimes include prebiotic fibers as well. These herbs are cooked with antioxidants and slow-acting carb and are blood-friendly. *
If you are struggling to stick to salads or watch your own veggies game, then powdered vegetables can help bring out the beauty of vegetables and help you maintain blood sugar levels. * In fact, some studies have found that incorporating vegetable powder into a high-carbohydrate diet has helped shorten the glucose and insulin response. *
8. Eat a large meal at the beginning of the day.
A great dinner, very late at night is your worst enemy blood sugar. That's because our bodies become more resistant to insulin as the day progresses - so eating dinner in the evening will create more blood sugar than what you eat in the morning.
Because of this, many nutritionists advise you to load your food beforehand, or eat a large meal before the day and have a small lunch at least three hours before bedtime.
9. Sleep tightly, slightly stressed.
Both sleep deprivation and depression can cause high levels of the stress hormone cortisol, which raises blood sugar. Strive to get seven to nine hours of sleep each night, and engage in stressful activities, such as exercise, meditation, or yoga.
One study found that student nurses who practice meditation and yoga experience lower blood sugar spikes after meals.
10. Drink plenty of water.
Drinking water helps your kidneys get rid of excess blood sugar through your urine. One study found that people who drank a lot of water had a lower risk of developing hyperglycemia (high blood sugar).
Don't you seem to be drinking enough? Or is the water more specific to your taste? Try RD strategies for hydration.
11. Exercise regularly.
Your muscles need blood glucose by fuel, which means that when you do that exercise, you help move blood sugar from the bloodstream to the muscles where it burns. Over time, this can help you to lower your blood sugar levels and increase your insulin sensitivity (that is, how your cells are able to absorb blood sugar and use it for energy).
Exercise can increase your blood sugar for a while, so if you are not in control of your blood sugar, then it makes sense to start with moderation (consider walking, running, or yoga), and work your way up.
12. Take a cup of apple cider vinegar.
Converting apple cider vinegar may not sound appealing, but it can help keep your blood sugar in check if taken before meals. Some studies have found that using ACV lowers blood sugar after a meal.
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