How to Control Blood Sugar Level: 5 Tips to Reduce Blood Sugar Level

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How to Control Blood Sugar Level: 5 Tips to Reduce Blood Sugar Level
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Blood Sugar Level, Sugar Level, Sugar, Diabetes
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How to Control Blood Sugar Level


Living a diabetic life is a challenge. You need to constantly monitor your diet and ensure that your blood sugar level is well under control. Here we are discussing how to control or reduce blood sugar level.

One of the major diseases affecting millions and millions of people in the country today, diabetes is life-long and deadly. It is a condition when the hormone called insulin that is produced by the pancreas is unable to break down glucose into energy, and as such, the blood sugar level increases in the body.

What one eats plays a crucial role for diabetics, and monitoring it constantly along with following regular meal schedule can help tremendously. Physical activity is a must too to ensure that insulin is utilized by the body.

WHAT BLOOD SUGAR LEVELS SHOULD I AIM FOR?

The NICE recommendations vary a little depending on the type of diabetes and whether you are a child or adult.

Broadly speaking, we should aim to get our blood sugar levels into a range similar to someone without diabetes – i.e. between 4 and 6 mmol/L before meals and under 7.8 mmol/L after meals.

How to Reduce Blood Sugar:


#1:Exercise Regularly

Regular exercise is one of the most important factor to reduce sugar level.

Regular exercise can help you lose weight and increase insulin sensitivity. Exercise also helps your muscles use blood sugar for energy and muscle contraction.

Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.

If you have problems with blood sugar control, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low.

Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

#2: Diet Routine 

Eat too much at one sitting and your blood sugar could skyrocket. On the other hand, if you don’t eat enough food, or take in fewer carbs than usual, your glucose level may drop, especially if you take certain diabetes medicines. Some people find it easier to manage their blood sugar if they eat at the same time each day. Talk to your doctor about a meal plan that’s right for you. Once you have it in place, stick with it.

#3: Ginger Benefits

According to a study done by the University of Sweden, ginger has the potential power to control blood glucose by using muscle cells. The study found that ginger extracts were able to increase the uptake of glucoe into muscle cells independently of insulin.

#4: Cinnamon Can Help

According to a research by Western University of Health Sciences in Pomona, California, "Preliminary studies have suggested that the compound Cinnamaldehyde is responsible for cinnamon's health effects. Researchers suspect this substance may stimulate the release and effect of insulin, providing cinnamon its power to improve blood sugar.

#5: Benefits of Barley

A recent study done by Lund University in Sweden states that eating a special mixture of dietary fibers found in barley can help reduce appetite and blood sugar levels. According to the researchers, barley can also rapidly improve people's health by reducing the risk for cardiovascular disease.

#6: Benefits of Resistant Starch

Accordingly to a study done by the University College Dublin in Ireland, resistant starch, which occurs naturally in foods such as bananas, potatoes, grains, and legumes, may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety. This is a form of starch that is not digested in the small intestine and is therefore considered a type of dietary fiber.

#7: Index your food

When you eat carbs, your blood sugar spikes. A food’s glycemic index (GI) measures how fast this can happen. The higher the number, the more quickly your glucose levels will rise. Processed foods like pretzels, white rice, and white bread tend to have a high GI. Opt for low-GI foods like:

Dried beans and legumes

Oatmeal

Fruit

Non-starchy vegetables

#8: Greens

Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says.

Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon.

#9: Flavorful, Low-calorie Drinks

Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.

If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.



Diabetes: Type I
Diabetes: Type II
Diet and Nutrition
Diet/weight Loss

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