Introduction
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 of time (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 on a daily basis 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 is one of the most important things you can do to help keep your blood sugar levels under control. Make sure to drink at least eight glasses of water per day, which is roughly two quarts (about 2 liters). You’re probably familiar with this advice—but here are some other ways to stay hydrated:
- Drink small amounts throughout the day. Don’t sip on your water for hours at a time! If you’re thirsty, drink some water; if not, skip it for now and try again later in the day or when you feel more thirsty again later on
Regular exercise can help lower your blood sugar levels by using the glucose as fuel.
If you’re looking to lower your blood sugar levels, regular exercise can help. Your body will use the glucose as fuel during exercise and burn it off, helping you feel better about yourself.
This is especially true if you’re overweight or obese, which increases the amount of fat in your body that’s stored around organs such as the liver and pancreas.
The goal is to burn off more than what you take in from food before meals by doing things like walking (or running) briskly for 30 minutes at least five days a week—and even more if possible!
Fiber Helps Slow Down Digested Carbohydrates
Fiber helps slow down digestion, which reduces blood sugar levels. Foods high in fiber include fruits and vegetables, whole grains, nuts and seeds. Fiber can be found in cereals like oatmeal that have been fortified with it; yogurt; beans; whole grains such as brown rice or cornmeal (the germ of corn); bran cereal; whole wheat breads and pastas.
Fiber also helps promote feelings of fullness after eating because it takes longer for food to be absorbed by our bodies than other carbohydrates do.
Eat More Low-Carb Protein Foods
- Eat more seafood.
- Eat more chicken and turkey.
- Eat more pork.
- Eat more beef.
- Eat more eggs and cheese, which are good sources of protein that can help lower your blood sugar levels because they contain lactose, a type of sugar found in milk products like yogurt, kefir and cottage cheese that’s broken down by bacteria in the intestine during digestion.
Stay Away From Refined Carbs
The best way to limit refined carbs is by eating whole grains and vegetables. These foods contain fiber, which slows down the digestion process and keeps you from getting hungry too fast.
In addition to eating foods with high amounts of fiber, it’s important to try eliminating all sugar from your diet because it feeds the bacteria in your gut that can cause bloating and gas. Sugar is also a major source of calories; if you have a lot of it in your blood stream, then insulin will kick in faster than normal so that glucose gets into cells where it needs to be stored as energy (instead of being used immediately).
The best way to keep your blood sugar levels down is to live a healthy keto lifestyle.
- Eat real food. This means eating foods that are high in fiber and low in carbohydrates, with the exception of small amounts of fruit (more on this later).
- Avoid refined carbs and sugar. These include white breads, pastries, cookies and donuts; sugary beverages like soda or juice; pasta made with white flour instead of whole wheat pasta; potatoes boiled until soft then mashed into a smooth texture—these are all examples of foods that will spike your blood sugar quickly because they’re highly processed!
- Eat moderate amounts of protein at each meal (1 gram per pound). Protein helps preserve muscle mass while also lowering insulin production from your pancreas so that it doesn’t amplify hunger signals as much as it normally would if you didn’t eat any protein at all! The more lean animal proteins you consume each day (such as fish), the better off your body will be overall! For example: consider having chicken breast instead rather than ground beef burgers when preparing meals during busy days since they’ll contain less fat calories while still satisfying hunger cravings without causing weight gain (which can happen easily when eating too many unhealthy fats!).
Conclusion
Blood sugar is important to our health, it helps us stay active and alert. It also plays a role in the way our body processes sugars and fats. If you have diabetes or are at risk for getting it, then you need to keep an eye on your blood sugar levels so they don’t get too high or low. The best way to do this is by maintaining a healthy diet that contains foods like fruit, vegetables and whole grains while avoiding sugary snacks such as candy bars as much as possible because they tend to spike blood sugar levels quickly.
