Blood sugar is a type of sugar that’s made by your body. It’s important because it helps cells get energy and use oxygen. When you have too much blood sugar in your body, it can cause problems like high blood pressure, headaches, and fatigue. If your level of blood sugar becomes too high over an extended period (like for example if you eat one large meal every day), then this condition is known as diabetes mellitus or simply called diabetes.
The good news is that there are many things you can do daily to help keep your blood sugar levels under control and prevent them from getting too high. There are several things we need to know about keeping our blood sugars down:
Drink Water and Stay Hydrated
Drinking water actively contributes to maintaining optimal blood sugar levels. It is one of the most essential actions you can take to ensure your overall well-being. To effectively regulate your blood sugar, make it a priority to consume a minimum of eight glasses of water every day, which roughly amounts to two quarts or approximately two liters. While you may already be familiar with this advice, it is worth noting that there are additional approaches to staying properly hydrated.
One effective strategy is to drink small amounts of water consistently throughout the day. It is important not to prolong the duration of sipping on your water for extended periods. Instead, aim to quench your thirst whenever it arises. If you find yourself feeling thirsty, take a moment to hydrate by drinking water.
Regular exercise can lower blood sugar levels. During exercise, your body uses glucose as fuel and burns it off, making you feel better. This is especially true if you’re overweight or obese, as it increases fat storage around organs like the liver and pancreas. The goal is to burn more calories than you consume by walking briskly or running for 30 minutes at least five days a week, and ideally more!
Fiber Helps Slow Down Digested Carbohydrates
Fiber plays an active role in slowing down the process of digestion, thereby effectively reducing blood sugar levels. It accomplishes this by providing a sense of fullness and promoting a longer duration for food absorption compared to other types of carbohydrates. You can incorporate fiber into your diet through a variety of high-fiber foods such as fruits, vegetables, whole grains, nuts, and seeds. Additionally, fiber can be found in fortified cereals like oatmeal, which have been enriched with this essential nutrient.
By including fiber in your meals, you not only enjoy its health benefits but also experience the satisfaction of feeling full and satiated after eating.
Eat More Low-Carb Protein Foods
To enhance your protein intake while minimizing your carbohydrate consumption, actively incorporate a wider range of low-carb protein foods into your daily meals. Begin by increasing your consumption of nourishing seafood, which provides not only ample protein but also valuable omega-3 fatty acids. Take proactive steps towards consuming more chicken and turkey, both of which offer lean protein choices. Embrace the opportunity to add pork and beef to your diet, ensuring that you select cuts with lower fat content.
Additionally, actively include eggs and cheese in your meals as they contain lactose, a type of sugar found in dairy products such as yogurt, kefir, and cottage cheese. These sugars are broken down by beneficial bacteria in your intestines during the process of digestion, aiding in the regulation of blood sugar levels. By actively selecting and incorporating these diverse protein options, you can effectively maintain a low-carbohydrate diet.
Stay Away From Refined Carbs
One effective approach to reducing refined carbs is by incorporating whole grains and vegetables into your diet. These nutrient-rich foods are packed with fiber, which plays a crucial role in slowing down the digestion process. By doing so, they help regulate your appetite and prevent you from feeling hungry too quickly.
In addition to adopting a diet rich in fiber, it’s important to make a conscious effort to eliminate all forms of sugar from your daily food intake. This is because sugar serves as a food source for the bacteria residing in your gut, which, when overfed, can lead to uncomfortable symptoms such as bloating and gas.
The best way to keep your blood sugar levels down is to live a healthy keto lifestyle.
To maintain a healthy diet, prioritize consuming real food that is rich in fiber and low in carbohydrates, except for small portions of fruit. Refrain from consuming refined carbs and sugar, such as white bread, pastries, cookies, and donuts, as well as sugary beverages like soda or juice. Opt for whole wheat pasta instead of the kind made from white flour and avoid mashed potatoes with a soft texture, as these processed foods can cause a rapid increase in blood sugar levels. Include moderate amounts of protein in each meal, aiming for 1 gram per pound of body weight.
Protein not only helps preserve muscle mass but also reduces insulin production, thereby curbing excessive hunger signals. It is advisable to prioritize lean animal proteins like fish, which contribute to overall body health. For instance, on busy days, consider preparing meals with chicken breast rather than ground beef burgers to limit calorie intake from fat while still satisfying hunger and avoiding weight gain resulting from excessive consumption of unhealthy fats.
Our health relies on blood sugar as it enables us to stay active and alert. Additionally, blood sugar influences how our body metabolizes sugars and fats. If you have diabetes or are at risk, it is crucial to monitor your blood sugar levels to prevent them from becoming excessively high or low.
The most effective approach is to maintain a healthy diet comprising foods like fruits, vegetables, and whole grains, while minimizing the consumption of sugary snacks like candy bars, as they can rapidly elevate blood sugar levels.