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Effective Tips For Natural Blood Sugar Support: Achieve Balance

by Support Potens Marketing

People living with diabetes need to manage their levels of blood sugar, or glucose. Monitoring glucose levels, regularly exercising, and following a diet plan with a doctor’s approval can help people keep sugar levels in their target range. High blood sugar levels, known as hyperglycemia, occur when a person’s blood sugar is over 180 milligrams per deciliter (mg/dL). Without prompt management, hyperglycemia can lead to short-term and long-term complications. Strategies to achieve this include monitoring blood sugar, limiting the intake of carbohydrates, and maintaining a moderate weight.



Also Check out: blood sugar supplements 

In this blog post we will look at different ways to lower high blood sugar levels. 

Managing Blood Sugar Levels: Achieve Perfect Balance

Carbohydrates 

While it may not be possible to do this at every meal, there is evidence that eating carbohydrates after vegetables results in lower blood sugar levels post-meal. A research review concluded that the order in which you eat food affects blood sugar levels after a meal. Researchers advise consuming foods in the following order: high-water and fiber-rich dishes (such as vegetables), then high-protein foods, then oils/fats, next slowly digested whole, complex carbohydrates, and finally simpler carbohydrates or foods high in sugar.

 Fiber 

Fiber is a type of carbohydrate that doesn’t get broken down and absorbed from the gut into the bloodstream. That means the fiber in a carbohydrate-rich food won’t raise your blood sugar. Soluble fiber (which dissolves in water), in particular, slows digestion, which means that the carbohydrates that do get absorbed still enter your bloodstream much slower. This results in a lower blood sugar spike after a meal. This effect was seen in a small study of healthy adults. Researchers found that adding soluble fiber to a sugary drink significantly lowered total blood sugar levels. Natural sources of soluble fiber include nuts, seeds, beans, lentils, peas, apples, bananas, oats, Brussels sprouts, and avocados.

Intermittent Fasting 

Intermittent fasting (IF) has become a popular strategy for weight loss and other health benefits, including blood sugar management.There are several ways to carry out IF, but to manage blood sugar levels specifically, some research suggests it's best to eat most of your calories at breakfast and lunch, and enjoy a smaller and earlier dinner before 6:00 p.m. Some research has found that eating later in the evening worsens post-meal blood sugar regulation, even in healthy adults. On the other hand, a recent research review found that regardless of the specific type of IF intervention, IF improved health outcomes in people with high blood sugar and high cholesterol levels. This included improved hemoglobin A1C or HbA1c, a blood test measuring average blood sugar levels. HbA1c is one of the commonly used tests to diagnose prediabetes and diabetes.

Whole grains 

Not all carbs are created equal, especially when it comes to how they affect your blood sugar levels. Consuming whole grains improves blood glucose levels post-meal compared to refined carb foods in healthy people. Areview of previous studies concluded that compared to refined grains, whole grains lowered blood sugar levels post-meal. This may explain the inverse association between whole grain intake and risk of type 2 diabetes, which means the more whole grains you consume, the lower your risk.

Whole grains include, but are not limited to:

  • Amaranth
  • Barley
  • Brown rice
  • Buckwheat
  • Millet
  • Oats
  • Popcorn
  • Quinoa
  • Sorghum
  • Wild rice

Walk After Meals 

Taking walks after meals lets your body use the carbohydrates you ate to fuel muscle movement, reducing post-meal blood sugar levels. Walking also improves how effectively insulin works to clear sugar from your blood. A recent study looked at the effects of walking on 21 healthy young volunteers who were broken into two groups. The first group took brisk 30-minute walks after meals that contained various amounts of carbohydrates. Another group completed brisk 30-minute walks after eating a mixed meal or a high-carb drink. Research has also found that brisk walking substantially reduced post-meal blood sugar peaks in both groups.

Strength Training

In addition to building muscle and strength, resistance training can improve blood sugar regulation. Research has found that just a single bout of resistance training before a meal significantly reduced post-meal blood sugar levels in 10 sedentary men with obesity and prediabetes. Another small study explored the impact of various activities on blood sugar after a meal in eight people with type 2 diabetes. They included uninterrupted sitting, 30 minutes of walking, 30 minutes of combined walking and aerobic exercise, and 15 minutes of circuit resistance training. Researchers found that all types of exercise improved post-meal blood sugar regulation, even though the resistance exercise required the least time commitment.

 Pulses 

Pulses include all types of beans, lentils, peas, and chickpeas. This food group is rich in antioxidants and several key vitamins and minerals, and contains a unique combination of protein and high-fiber carbohydrates. Add pulses to salads, soups, veggie chili, tacos, and curries, and opt for pulse pastas, like chickpea or lentil penne, as well as pulse-based dips, like hummus and bean dip.         

Protein-rich Breakfast

A breakfast high in protein may help reduce post-meal blood sugar levels throughout the day. One small study of 12 healthy adults found that those who ate a high-protein breakfast had reduced post-meal blood sugar levels after breakfast, lunch, and dinner compared to those who ate a lower-protein breakfast meal. Sixty percent of the calories came from protein in the high-protein breakfast compared to 18% in the lower-protein breakfast. When you reach for more protein, don’t forget about plants. One large population-based study in nearly 7,000 people over nearly eight years found that those who ate more plant-based foods had a lower risk of developing insulin resistance (when insulin doesn’t work properly to clear sugar from the blood) as well as prediabetes and type 2 diabetes.

Avocado

Avocados contain good fat, vitamins, minerals, antioxidants, and fiber. Including them in meals has been shown to help regulate blood sugar levels.

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References

  • Centers for Disease Control and Prevention. Manage Blood Sugar.
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  • Shapira N. The metabolic concept of meal sequence vs. satiety: Glycemic and oxidative responses with reference to inflammation risk, protective principles and Mediterranean diet. Nutrients. 2019 Oct; 11(10): 2373. Published online 2019 Oct 5. doi: 10.3390/nu11102373
  • Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes.
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  • De Carvalho CM, De Paula TP, Viana LV, Mt Machado V, et al. Plasma glucose and insulin responses after consumption of breakfasts with different sources of soluble fiber in type 2 diabetes patients: a randomized crossover clinical trial. Am J Clin Nutr. 2017 Nov;106(5):1238-1245. doi: 10.3945/ajcn.117.157263. Epub 2017 Aug 30.
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