Instead, the fiber helps everything break down more slowly, and there’s more time for the sugar to be properly absorbed. Regardless of whether you choose a guided audio meditation or an hour in a yoga studio, taking time to clear your mind and reduce stress will help your blood sugar. She focuses on a variety of topics such as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. Evidence indicates that most adults should aim for 7 or more hours of sleep per night. However, it is important to hydrate with water, as other beverages — such as fruit juices and sodas — can cause blood glucose to increase further.
Lowering sugar levels can be challenging, especially if you are used to consuming a lot of sweets and sugary drinks. However, with some adjustments to your diet and lifestyle, you can successfully adapt to lower sugar levels and improve your overall health.
Tips for Getting Used to Lower Sugar Levels:
It may potentiate the action of insulin, thus aiding blood sugar regulation (41, 42, 43, 44). Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week. Exercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day.
If your BGL doesn’t drop right away, or doesn’t come down as fast as you’d like, resist the urge to take more insulin too soon, as it could lead to hypoglycemia. Rapid-acting insulin may start working in 15 minutes, or it may take up to an hour. Finally, the Food and Drug Administration (FDA) does not regulate supplements in the same way that it regulates prescription medications. As such, it’s important to purchase supplements that have been tested by an independent lab for purity and ingredient content.
- Gradually reduce sugar intake: Instead of cutting out sugar completely, try gradually reducing the amount of sugar you consume each day. This will help your taste buds adjust slowly.
- Choose natural sweeteners: Opt for natural sweeteners like honey, maple syrup, or stevia instead of refined sugars. These alternatives can satisfy your sweet cravings without causing spikes in blood sugar levels.
- Read labels: Be mindful of hidden sugars in packaged foods and beverages. Look for terms like “high fructose corn syrup,” “dextrose,” or “maltose” on ingredient lists.
- Focus on whole foods: Incorporate more whole fruits, vegetables, and whole grains into your diet. These foods provide essential nutrients and fiber while naturally containing less sugar.
What you choose to eat, how much you eat, and when you eat are parts of a meal plan. Having healthy foods and drinks can help keep your blood glucose, blood pressure, and cholesterol levels in the ranges your health care professional recommends. If you have overweight or obesity, a healthy meal plan—along with regular physical activity, getting enough sleep, and other healthy behaviors—may help you reach and maintain a healthy weight. In some cases, health care professionals may also recommend diabetes medicines that may help you lose weight, or weight-loss surgery, also called metabolic and bariatric surgery. Carbs in food make your blood sugar levels go higher after you eat them than when you eat proteins or fats.
People with type one diabetes who have developed kidney failure, could have their lives transformed by transplantation of both the pancreas and the kidney. If your blood sugar is above 240 mg/dL, check your ketone levels and don’t exercise if they’re elevated. Exercise can increase ketone levels, which can raise blood sugars and put you at a greater risk of ketoacidosis. Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels (62).
Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream. These include stevia, erythritol, monk fruit, and allulose (34, 35, 36, 37). The higher on the ingredient list sugar appears, the more sugar the item contains, since ingredients are listed from the highest amount to the lowest amount used by weight. Popular breakfast foods — such as pancakes, waffles, muffins, and jams — are also loaded with added sugar (25, 26, 27, 28). If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them. The same amount of full-fat plain yogurt contains just 8 grams of naturally occurring milk sugar and only 104 calories (18).
Frequently Asked Questions about Lower Sugar Levels:
Q: Will I experience withdrawal symptoms when reducing sugar intake?
A: Some people may experience temporary withdrawal symptoms such as headaches, fatigue, or mood swings when reducing sugar intake. However, these symptoms typically subside within a few days as your body adjusts.
Q: Can I still enjoy desserts with lower sugar levels?
A: Yes! There are plenty of delicious dessert recipes that use natural sweeteners or alternative ingredients to lower sugar content. You can indulge in treats like fruit sorbets, chia seed pudding, or homemade granola bars.
