Or try beans (carb) with chicken (protein) and/or a slice of avocado (fat). Ask your health care professional if you should take less insulin or eat carbs before, during, or after physical activity. Low blood glucose can be a serious medical emergency that must be treated right away. You can learn how to treat low blood glucose, let other people know what to do if you need help, and use a medical alert bracelet.
Other beneficial effects on diabetes risk from including more plant foods in the diet include weight loss [source] and appetite suppression [source]. Research shows that even a 5% reduction in body weight can improve your blood sugar regulation and reduce the need for diabetes medication (27). One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (19). A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Healthy living may also help prevent or delay health problems from diabetes that can affect your heart, kidneys, eyes, brain, and other parts of your body. Blood sugar spikes, also known as blood glucose spikes, occur when blood sugar levels rise sharply and quickly after consuming high-carbohydrate or high-sugar foods and drinks. Blood sugar spikes can strain the body’s ability to produce enough insulin to regulate blood sugar levels, leading to imbalanced blood sugar levels and potential health risks. Yogurt and kefir, a fermented milk product, are also good sources of gut-healthy probiotic bacteria.
Physical activity often lowers the level of glucose in your blood. Low blood glucose levels may last for hours or days after physical activity. You are most likely to have low blood glucose if you take insulin or some other diabetes medicines, such as sulfonylureas.
Monitoring blood sugar at home is the best way to make sure levels stay within a healthy range. An accurate reading of the blood glucose level can help achieve good diabetes control. Those who need to take insulin, which includes all people with type 1 diabetes and some people with type 2, have to test their blood several times a day. If a person does not eat for a short period, blood glucose concentrations will fall.
Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation (65, 66, 67, 68). What’s more, losing more than 5% of your initial weight may benefit your glycated hemoglobin (HbA1c) readings. These are used as indicators of your blood sugar levels over the past 3 months (60, 61). Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems. It may potentiate the action of insulin, thus aiding blood sugar regulation (41, 42, 43, 44). Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management (29, 39).
Sugars, such as glucose, and complex carbohydrates make up the principal dietary carbohydrates. Less commonly, the person may experience seizures or lose consciousness. Insulin helps the cells absorb glucose from the blood, while glucagon triggers a release of glucose from the liver.
Managing blood sugar levels is crucial for overall health, especially for individuals with diabetes or prediabetes. Maintaining stable blood sugar levels can reduce the risk of complications and improve quality of life. There are several strategies that have been found to be effective in regulating blood sugar levels.
Healthy Diet
Eating a balanced diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains can help regulate blood sugar levels. Avoiding sugary drinks and processed foods high in refined carbohydrates is essential in preventing spikes in blood sugar. Incorporating fiber-rich foods such as legumes, nuts, and seeds can also help slow down the absorption of sugar into the bloodstream.
Regular Exercise
Physical activity plays a key role in managing blood sugar levels. Exercise helps the body use insulin more effectively, which can lower blood sugar levels. Both aerobic exercise and strength training have been shown to be beneficial in regulating blood sugar. Aim for at least 150 minutes of moderate-intensity exercise per week to see improvements in blood sugar control.
Monitoring Blood Sugar Levels
Regularly monitoring blood sugar levels can provide valuable information on how certain foods, activities, and medications affect blood sugar. By keeping track of blood sugar readings, individuals can make informed decisions about their lifestyle choices and better manage their condition. Consult with a healthcare provider to determine the best monitoring schedule for your specific needs.
Medication Management
For individuals with diabetes, taking medication as prescribed is essential for regulating blood sugar levels. Insulin, oral medications, and other injectables can help keep blood sugar within target ranges. It is important to work closely with a healthcare provider to adjust medications as needed and ensure optimal blood sugar control.
Stress Management
Stress can have a significant impact on blood sugar levels, as it triggers the release of hormones that can cause spikes in blood sugar. Engaging in stress-reducing activities such as meditation, yoga, deep breathing exercises, or spending time in nature can help lower stress levels and improve blood sugar control. Finding healthy ways to cope with stress is crucial for overall well-being.
In conclusion, a combination of healthy lifestyle choices, regular monitoring, medication management, and stress reduction techniques can help regulate blood sugar levels effectively. By incorporating these strategies into daily routines, individuals can better manage their condition and improve their overall health and well-being.
