Diabetes is a pressing health issue across the globe, with the alarming statistics shedding light on its widespread impacts. Did you know, close to 50% of the young adults or adults of the USA are diabetic and pre-diabetic? According to the International Diabetes Federation, this figure will swell up exponentially by 2035!
Unfortunately, our day-to-day diets are filled with starchy and sweet food items, which can send our health on an incredibly wild ride on blood sugar or blood glucose roller coaster! Are you, too, trying hard to tame your blood sugar level, but clueless on what to do or where to start from?
Don’t fret! We can help you decode some super-effective ways to bring your blood sugar level down naturally, thus mitigating the risks of developing prediabetes or diabetes. By unravelling the significance of the following factors, you can equip yourself with knowledge to make enlightened choices that foster a risk-free, healthier existence.
Continue reading to discover the pathways to safeguarding your well-being –
For years, we got through our jam-packed days by grabbing chocolate cake, cookies, sugary beverages, or granola bars as a quick mid-day “pick-me-up” food. Yes, it’s true that not only sugar gives us an energy surge or helps boost our mood, but soon after we tend to feel sluggish and famished all over again. It’s a pattern, extremely familiar to almost all of us!
The aforementioned food items – also known as convenience food items – are fast-acting, addictive, and rapidly dissolving in the stomach. These foods items get us going by flooding our bodies with a lot of glucose. But the problem is, the surge in glucose doesn’t really last long, which resultantly makes us feel hungrier or more wiped out than before!
As per the top medical researchers, whether or not you are prediabetic or diabetic, a diet filled with foods capable of sending your blood glucose soaring, may maximize your risk of developing heart disease by raising your cholesterol and damaging blood vessels. Things like low energy, weight gain, etc. are just the tips of the iceberg. It might even increase the risks of certain types of cancers or other incurable ailments!
No doubt, high blood sugar is a major pervasive issue which can significantly affect the quality of your life. Hence, steps in the importance of blood sugar management. Follow these top 5 tried-tested-and-trusted ways to lower your blood sugar level naturally –
Don’t mistake controlling your glucose for avoiding every sugary food! Not all sugars are the same. Sucrose or Table Sugar leads to spikes and drops in the levels of blood-glucose. But Fructose, which naturally occurs in non-starchy vegetables or fruits, and Lactose in the dairy products, take time to enter the bloodstream.
Keep in mind that sugar crashes can make you crave for more sugar! Hence, go slow but steady with your “sugar-management” program. Start avoiding food items with added sugar, and opt for wholegrains and fresh fruits. With lesser glucose-induced drops and spikes, you would feel a lot more even-keeled.
Working out regularly can help you keep up with a moderate weight. Rigor-intensive exercise can elevate insulin sensitivity – meaning the cells in your body can use the available sugar in your bloodstream more effectively. A good exercise regime can also help your muscles make use of blood sugar for muscle contraction.
Consider keeping a track of your blood sugar level pre and post workout if you face any issue with blood sugar management. This will help you refrain the levels of your blood sugar from getting highly high or drastically low! Include exercises like weightlifting, running, brisk walking, dancing, swimming, hiking, etc. in your daily routine.
There are two types of carbohydrates i.e. fast-acting and slow-acting. You need to consume more of the slow-acting carbs to manage your blood sugar level. The slow-acting carbs tend to be gentle on the blood glucose. On the other hand, the fast-acting carbs are known to drive a wild swing in the levels of your blood-glucose. To be more precise, the less fluctuation of blood glucose will make you feel more satisfied and healthier. A steep decline leads to hunger.
Whether you are intaking slow-acting carbs or fast-acting carbs will depend on the availability of sugar and starch in your diet, how your food is cooked, whether you’re consuming processed food items, etc. The more processed, the worse!
Don’t forget to watch out for the fast-acting natural carbs. Limit your intakes of rice, starchy vegetables, and the likes. Avoid fruit juice as your body can digest juice rapidly, which would release glucose quickly. Consider chewing fruits as it takes longer because of the fibre in them (that takes a bit longer to digest).
Fiber slows down sugar absorption and carb digestion, thus promoting a very gradual hike in blood sugar levels. There are mainly two kinds of fibre — soluble and insoluble. Both are important, but the soluble fibre is considered more effective in improving blood sugar management.
A fibre-rich diet can drastically improve your body’s capacity of regulating blood sugar and decreasing blood sugar. This can help you manage or even keep Type-1 Diabetes at bay. Include vegetables, fresh fruits, legumes, whole grains, etc. in your diet.
Drinking adequate water can help in keeping the levels of your blood sugar within a healthy range. Additionally, it also plays an important role in preventing dehydration, thus helping your kidneys flush out toxins or excess sugar through urination.
Drinking water adequately might also help in rehydrating the blood, lowering blood sugar levels, and reducing the risks of diabetes. Always remember, water and other zero-calorie beverages work the best. Try to avoid sugary drinks as they may increase blood glucose, maximize diabetes risk, and weight gain.
So, what are you still waiting for? Follow the abovementioned steps to be health-forward and keep complicated health hazards at bay!