Madeleine Hull
A healthy diet is critical for blood sugar management. While some foods, such as those high in added sugars and refined carbs, can cause blood sugar fluctuations, others can help regulate blood sugar and promote overall health. It is important to note that body weight, activity, stress, and genetics also play a role in regulating blood sugar. To control blood sugar levels, it is advisable to limit the consumption of foods with high sugar content, such as fruits, candy, and sweetened drinks, as well as starches like bread and pasta, which contain a significant amount of carbohydrates. Instead, opt for a diet rich in whole grains, vegetables, nuts, seeds, and healthy fats, such as monounsaturated and polyunsaturated fats, which can be found in olive oil, nuts, avocados, and certain types of fish. Additionally, getting adequate sleep and staying hydrated are important factors in maintaining healthy blood sugar levels.
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What You'll Learn
Eat equal portions of protein and carbs
Eating equal portions of protein and carbohydrates is a good way to manage blood sugar levels. When we eat carbohydrates, our body breaks them down into glucose, which enters the bloodstream. This rise in blood sugar levels prompts the pancreas to produce insulin, which in turn signals our cells to absorb blood sugar for energy or storage.
Proteins, on the other hand, do not break down into glucose. Eating protein with carbohydrates slows down the release of glucose into the bloodstream, keeping blood sugar levels within a normal range. This is because protein takes longer to digest, so the glucose from the carbs you've eaten is released more slowly.
To balance blood sugar levels, it's a good idea to eat equal-sized portions of protein and carbs. For example, if you're eating rice and chicken, the portion of rice should be the same size or smaller than the chicken portion. This will balance the net carbs and protein grams, controlling the sugars as they enter the bloodstream.
It's important to note that not all carbs and proteins are created equal. Whole grains, such as whole wheat bread and pasta, brown rice, oats, and quinoa, are an excellent source of fiber. Fiber acts like an outer shell covering the carbs, which takes time to break down, resulting in a slower release of glucose into the bloodstream. Similarly, healthy fats found in nuts, seeds, and oils can also slow down the digestive process, delaying the rush of sugar into the bloodstream.
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Consume whole grains, vegetables, nuts, and seeds
Whole grains are an excellent source of beneficial nutrients and are associated with a decreased risk of heart disease, stroke, and type 2 diabetes. Opting for whole grains over refined grains can help maintain optimal blood sugar levels. When selecting whole grain products, check the ingredient list to ensure a whole grain is listed first. Examples of whole grains include sorghum, quinoa, amaranth, buckwheat, millet, and gluten-free pure oats. To save time, prepare larger amounts of whole grains and freeze any extra portions. Remember that whole grains have a shorter shelf life than refined grains, so proper storage is important; store them in the fridge or freezer to keep them fresh.
Vegetables are an essential part of a healthy diet for managing blood sugar. Cruciferous vegetables like broccoli and sprouts are particularly beneficial as they are concentrated sources of glucosinolates, which promote insulin sensitivity and reduce blood sugar levels. Enjoy these vegetables raw or lightly steamed to enhance the availability of sulforaphane, or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli.
Nuts are a nutritious and convenient addition to a diet focused on controlling blood sugar. Almonds, for instance, have been shown to help control blood sugar levels and reduce the risk of heart disease in individuals with type 2 diabetes. Similarly, incorporating cashews into the diet can improve HDL to LDL cholesterol ratios and lower blood pressure without negatively affecting blood glucose levels. Additionally, pistachios possess antidiabetic properties as they slow carbohydrate digestion, thereby reducing blood glucose absorption. When consuming nuts, it is important to avoid salted, sugared, or candied varieties and opt for raw or unsalted options instead.
Seeds can also be beneficial in regulating blood sugar levels. Chia seeds, in particular, have been linked to reductions in blood sugar levels and improvements in insulin sensitivity. Similarly, flaxseed is rich in fibre and healthy fats and has been shown to positively impact long-term blood sugar regulation. Okra seeds have also been identified as a potent natural remedy for diabetes due to their blood sugar-lowering properties.
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Exercise and stay hydrated
Exercise and staying hydrated are crucial components of blood sugar control. Engaging in regular physical activity has a twofold benefit: it boosts your metabolism, enabling you to burn off excess sugars more efficiently, and it makes your body more sensitive to insulin, thereby regulating blood glucose levels.
The type and duration of exercise can influence blood glucose levels differently. For example, moderate-to-high-intensity cardiovascular exercises, such as brisk walking, jogging, swimming, and cycling, can significantly elevate the heart rate, positively impacting blood sugar control. Building muscle mass is also beneficial, as muscles play a crucial role in absorbing sugar from the blood and converting it into energy.
However, it is important to be cautious and monitor your blood glucose levels during and after exercise. Hypoglycemia, or low blood sugar, can occur during or even long after physical activity. Symptoms of hypoglycemia may include dizziness, profuse sweating, muscle cramps, fainting spells, headaches, increased heartbeat, and nausea. If you experience these symptoms, it is essential to treat them promptly by consuming carbohydrates to raise your blood glucose levels back to a safe range.
Staying adequately hydrated is another key aspect of blood sugar control. Dehydration is a concern for everyone, but it can be particularly problematic for individuals with diabetes. Diabetes can lead to frequent urination, which can further contribute to dehydration. Drinking plenty of water or caffeine-free beverages, such as selzer water or sugar-free lemonade, can help combat dehydration and support stable blood sugar levels. Water is an ideal choice as it contains no carbohydrates or calories, and it aids in flushing out excess glucose through urine.
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Limit added sugars
Limiting added sugars is crucial for managing blood sugar levels. Added sugars provide zero nutritional benefits but contribute significantly to weight gain and obesity. The World Health Organization recommends that added sugars make up less than 10% of your daily calorie intake. For context, someone on a 2,000-calorie diet should limit added sugars to about 50 grams or 12 teaspoons. For additional health benefits, the American Heart Association suggests a more stringent limit of 6% or less, which equates to 25 grams or about six teaspoons.
To effectively limit added sugars, it is essential to become a savvy consumer. Sugar has many names and can be listed on ingredient labels in various ways. Familiarize yourself with different terms for sugar, such as those ending in "ose" (e.g., maltose, sucrose), high-fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrates. Reading nutrition labels and ingredient lists is crucial for making informed choices.
One of the most common sources of added sugars is sugary drinks. A single 12-ounce can of regular soda contains a staggering 10 teaspoons of sugar, providing zero nutrition and up to 160 empty calories. To reduce sugar intake, switch to water, sugar-free or no-added-sugar drinks, and lower-fat milk. Gradually reduce the amount of sugar you add to tea or coffee, and opt for sweeteners or herbal teas instead. Fruit juice can also be high in sugar, so stick to a small glass (150 ml) per day, including juice, vegetable juice, and smoothies.
Breakfast cereals are another culprit for added sugars. Choose lower-sugar options or those with no added sugar, such as porridge oats, which are rich in vitamins, minerals, and fibre. Instead of adding sugar to your porridge, sweeten it naturally with dried apricots, sliced banana, or other fruit. If you enjoy toast for breakfast, switch to wholemeal or granary bread, which has a higher fibre content, and reduce the amount of sugary spreads like jam, marmalade, or chocolate.
Condiments and sauces can also contain surprisingly high amounts of sugar. Ketchup, for example, can have around 23g of sugar per 100g, which equates to about half a teaspoon per serving. While these foods are typically consumed in small quantities, the sugar can add up if used daily. Opt for lower-sugar or sugar-free condiments, and when it comes to snacking, choose options without added sugar, such as fresh or tinned fruit in juice, unsalted nuts, plain popcorn, rice cakes, or low-sugar yogurts.
Finally, be mindful of hidden sugars in processed foods. Many ready-made soups, stir-in sauces, and ready meals contain more sugar than you might expect. When dining out or ordering takeaways, be cautious of dishes that tend to be high in sugar, such as sweet and sour or sweet chilli options, certain curry sauces, and salads with sugary dressings. Making small but meaningful changes to your diet can help you effectively limit added sugars and improve your blood sugar control.
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Get adequate sleep
Getting adequate sleep is essential for maintaining healthy blood sugar levels. Sleep loss and poor sleep quality have been linked to increased insulin resistance and higher blood sugar levels, which can contribute to the development of type 2 diabetes. Even a single night of partial sleep deprivation can increase insulin resistance and disrupt the body's ability to regulate blood sugar effectively.
The relationship between sleep and blood sugar is complex, and sleep can both raise and lower glucose levels. During sleep, the body experiences a natural surge in blood sugar levels as part of the circadian rhythm, typically occurring around 4 to 8 a.m. for individuals with a regular sleep schedule. This surge is known as the "dawn effect." While this increase is normal and not a cause for concern in healthy individuals, it can be problematic for those with diabetes or prediabetes.
For people with diabetes, insulin may not effectively manage the surge in blood sugar levels during sleep, leading to elevated blood sugar levels in the morning. Additionally, sleep deprivation can disrupt the body's production of hormones, including cortisol, which can interfere with insulin's function. Studies have shown that staying up late and disrupting the body's biological clock can increase insulin resistance and negatively impact blood sugar regulation.
To maintain healthy blood sugar levels, it is recommended to aim for seven to eight hours of sleep per night. Prioritizing adequate sleep can help regulate hormones, improve insulin sensitivity, and reduce the risk of developing diabetes. It is also important to maintain a consistent sleep schedule, as irregular sleep patterns can disrupt the body's natural circadian rhythm and negatively impact blood sugar control.
In addition to sleep duration, sleep quality is crucial. Sleep disorders, such as sleep apnea, can contribute to poor sleep quality and further impact blood sugar levels. Addressing sleep disorders and improving sleep quality can positively influence blood sugar control and overall health.
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Frequently asked questions
A good diet to control blood sugar should be well-balanced and include lean protein, low-fat dairy, plenty of fiber, whole grains, vegetables, nuts, seeds, and healthy fats.
Some good foods to lower blood sugar include:
- Whole grains such as whole wheat bread and pasta, brown rice, oats, and quinoa
- Fruits, especially berries and citrus fruits
- Vegetables
- Nuts and seeds
- Olive oil, nuts, avocados, and fish (for healthy fats)
- Broccoli
Foods that should be limited or avoided include:
- Refined carbohydrates and added sugars, such as bread, pasta, candy, and sweetened drinks
- Pomegranate juice and grapefruit (for those taking certain medications)
Proteins hold back sugars and release them slowly into the bloodstream, helping to maintain a normal range of blood sugar levels.
Yes, in addition to diet, other lifestyle factors can help control blood sugar. These include:
- Getting adequate sleep (7-8 hours per night)
- Staying hydrated
- Exercising regularly
- Controlling weight
