However, dietary guidelines suggest less than 10% of your daily calories should come from added sugar. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes and cordials. To prevent tooth decay, dried fruit is best enjoyed at mealtimes – as part of a dessert, for example – rather than as a snack.
Talk with your health care professional before you take any supplements, because some may cause side effects or affect how well your diabetes medicines work. It’s true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. You want ones that have a lot of fiber and nutrients, more than those that just serve up starch.
If you’re looking to lower your sugar levels in just five days, there are several steps you can take to help achieve this goal. By making some simple changes to your diet and lifestyle, you can start to see positive results in a short amount of time.
Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (1). You may want to consult your healthcare professional about wearing a continuous glucose monitor (CGM). CGMs are convenient, portable, and are becoming more affordable. They can give you an insight into what your blood sugar is doing 24 hours a day—you can see how your blood sugar responds to foods, exercise, and other factors. Other studies have also found vinegar to be helpful in lowering blood sugar levels.
Healthy Eating Habits
Contact your healthcare provider if you have consistently high levels, increased thirst, or frequent urination. Protein, like fat, helps slow digestion, which delays the absorption of carbohydrates into the blood. And because protein takes longer to break down, it helps keep you fuller longer. However, lack of sleep may also affect the types of food you eat, predisposing you to choices that are higher in sugar, fat, salt, and calories (39).
One of the most effective ways to lower your sugar levels quickly is to focus on eating a healthy, balanced diet. This means cutting out sugary, processed foods and incorporating more fruits, vegetables, whole grains, and lean proteins into your meals.
And there’s a lot you can do to move toward meeting that goal. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels. Whether you have type 2 diabetes, or your goal is to prevent chronic disease and optimize your health, there are several lifestyle habits and strategies that can help keep your blood sugar in balance.
Here are some tips for healthy eating:
These include stevia, erythritol, monk fruit, and allulose (34, 35, 36, 37). What’s more, the report found that granola, which is usually marketed as a health food, has more sugar than any other type of cereal, on average. One report found that some of the most popular ones contained more than half their weight in added sugar (24).
- Avoid sugary drinks and opt for water or unsweetened tea instead.
- Choose whole fruits instead of fruit juices, which can be high in added sugars.
- Include plenty of fiber-rich foods like beans, nuts, and whole grains in your diet.
- Limit your intake of sweets, candies, and desserts.
Regular Exercise
Exercise is another key factor in lowering your sugar levels. Physical activity helps to lower blood sugar levels by increasing insulin sensitivity and promoting the uptake of glucose by your muscles.
Here are some ways to incorporate exercise into your routine:
- Try to get at least 30 minutes of moderate exercise each day, such as brisk walking, jogging, or cycling.
- Incorporate strength training exercises into your routine to help improve insulin sensitivity.
- Find activities that you enjoy, whether it’s yoga, dancing, or swimming, to make exercise fun and sustainable.
Get Plenty of Sleep
Getting enough sleep is crucial for regulating your blood sugar levels. Lack of sleep can disrupt your body’s ability to regulate insulin and glucose, leading to higher sugar levels.
Here are some tips for getting better sleep:
- Establish a consistent bedtime routine to signal to your body that it’s time to wind down.
- Avoid caffeine and electronics before bed, as they can interfere with your sleep quality.
- Create a comfortable sleep environment with a cool, dark, and quiet room.
- Try relaxation techniques like deep breathing or meditation to help calm your mind before bed.
By following these tips and making small changes to your diet and lifestyle, you can start to lower your sugar levels in just five days. Remember to consult with a healthcare professional before making any significant changes to your health routine.
