Brenda Khan
Controlling blood sugar levels is challenging, especially since many foods are processed and contain high amounts of sugar and carbohydrates. However, a balanced diet and healthy lifestyle choices can help manage blood sugar. Eating proteins alongside sugars and carbohydrates can slow down the release of sugars into the bloodstream, and a diet rich in whole grains, vegetables, nuts, seeds, and healthy fats is recommended. Whole grains, in particular, are an excellent source of fiber, which delays the flow of sugars into the bloodstream. Additionally, staying hydrated and exercising regularly can help stabilize blood sugar levels. For those with diabetes, managing carb intake and choosing low-fat and low-sugar options are important considerations.
| Characteristics | Values |
|---|---|
| Dietary adjustments | Include more whole grains, vegetables, nuts, seeds, and healthy fats in your diet. |
| Foods to include | Oats, oat bran, quinoa, barley, farro, whole wheat, avocado, broccoli, berries, citrus fruits, milk, yoghurt, legumes, dry beans, and nuts. |
| Foods to limit | Sugar, refined carbs, starches (bread, pasta), candy, and sweetened drinks. |
| Other recommendations | Drink more water, exercise, and stay hydrated. |
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What You'll Learn
Eat protein with carbs
Eating protein with carbs is a great way to control blood sugar spikes and crashes. This is because foods high in protein slow down the digestion of glucose, which helps stabilise blood sugar levels.
When we eat carbohydrates, our bodies break them down into glucose, which is our main source of energy. However, eating starchy, high-carb foods can cause blood sugar to spike and then crash, which can lead to problems with focus and energy.
Protein, on the other hand, takes much longer to digest than carbohydrates. This means that when eaten together, protein slows the breakdown of starches and sugars into glucose, keeping blood sugar levels stable.
To ensure you are getting enough protein to counteract the carbs, it is recommended to eat equal-sized portions of protein and carbohydrates. For example, if you are serving rice and chicken, keep the portion of rice the same size or smaller than the chicken.
Some high-protein foods that can be paired with carbohydrates include chicken, fish, eggs, cheese, nuts, nut butter, and pumpkin seeds. Legumes, such as beans, are also a great source of protein and fibre, which can help offset their impact on blood sugar.
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Consume whole grains
Whole grains are an excellent way to control blood sugar levels. They are a wise dietary choice for individuals with diabetes and their families. Whole grains are the seeds of cereal plants such as maize, corn, wheat, rye, oats, rice, barley, and quinoa. When consumed in their unprocessed state, they provide a "complete package" of health benefits. This is because they contain all three parts of the grain: the bran, germ, and endosperm.
The bran is a rich source of insoluble dietary fibre, phytochemicals, and vitamin B. The germ provides protein, healthy fats, and vitamins B and E. Finally, the endosperm is a concentrated source of starch. When grains are refined, they lose most of their bran and germ, along with valuable nutrients, fibre, and phytochemicals. Whole grains, on the other hand, are rich in fibre, which acts like an outer shell covering carbohydrates. This shell must be broken down, creating a slight delay in the flow of sugars into the bloodstream. This helps to prevent blood sugar spikes and can lower the risk of developing type 2 diabetes.
A 2020 study published in the British Medical Journal found that people who ate whole grains had a 29% lower risk of developing diabetes than those who rarely ate them. Another analysis of over 20 studies published in the Journal of the Academy of Nutrition and Dietetics found that replacing refined grains with whole grains significantly lowered hemoglobin A1C, a measure of blood sugar. Whole grains are also associated with a lower risk of chronic diseases, such as heart disease, high blood pressure, and cholesterol issues.
Some examples of whole grains to include in your diet are brown rice, oats, bulgur wheat, and quinoa. These can be eaten whole or milled into flour to make bread or pasta. Prioritising fibre-rich carbohydrates like whole grains is a great strategy for lowering blood sugars and improving overall health.
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Stay hydrated
Staying hydrated is essential for maintaining stable blood sugar levels. When you're dehydrated, your body struggles to metabolise sugar efficiently, leading to a build-up of sugar in the bloodstream. This can be detrimental to your health, particularly if you have diabetes or are at risk of developing it.
To stay properly hydrated, water is the best option. Aim for around 9 cups of water per day if you're a woman and 12.5 cups if you're a man. However, these requirements can vary depending on factors such as physical activity levels, weather conditions, and health status. For example, you may need to increase your water intake if you're exercising vigorously, if it's particularly warm, or if you're pregnant or breastfeeding. Additionally, certain health conditions may require you to adjust your fluid intake.
While it's important to stay hydrated, be cautious about the types of beverages you choose. Sugar-sweetened drinks, including sodas, fruit juices, sports drinks, and sweet teas, can contribute to excessive sugar intake. These beverages are often loaded with added sugars, providing little nutritional value. Not only do they fail to hydrate you effectively, but they can also lead to weight gain, type 2 diabetes, heart disease, and other health issues.
Instead, opt for water as your primary source of hydration. If you find plain water unappealing, try sparkling water or add a slice of lemon or lime for flavour. You can also dilute squash drinks or cordials to reduce their sugar content. Just be mindful of your caffeine intake, as it's recommended to limit caffeine to 200mg per day.
In addition to water, you can also obtain hydration from certain foods. Fruits and vegetables with high water content, such as cucumbers, watermelon, strawberries, and oranges, can contribute to your daily fluid intake. So, while staying hydrated, you're also benefiting from the vitamins, minerals, and fibre these foods provide.
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Exercise regularly
Exercise is a cornerstone of healthy living and is especially important for controlling blood sugar levels. Regular exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, and raise healthy HDL cholesterol. It also strengthens muscles and bones, reduces anxiety, and improves overall well-being.
For people with diabetes, exercise is particularly beneficial as it lowers blood glucose levels and boosts the body's sensitivity to insulin, countering insulin resistance. Studies have shown that exercise lowers HbA1c values, even in people with diabetes who are on different medications or following various diets. Additionally, consistent physical activity boosts metabolism, making it easier to burn off excess sugars in the bloodstream.
To incorporate exercise into your routine for blood sugar control, aim for a combination of resistance training and aerobic exercise. Walking is a great and accessible form of exercise for people with diabetes. Aim for at least two hours of walking per week to reduce the risk of heart disease, and if possible, increase it to three to four hours per week to further lower the risk. For women with diabetes, spending at least four hours per week on moderate or vigorous exercise, including walking, can lower the risk of developing heart disease by 40%.
It is important to be mindful of a few considerations when exercising to control blood sugar. Firstly, test your blood sugar levels before exercising, especially if you use insulin. If your blood sugar level is below 100 mg/dL, eat a small snack or a piece of fruit to boost it and prevent hypoglycemia. Secondly, understand how your blood glucose responds to exercise by checking your levels more often before and after workouts. This awareness can help you prevent your blood glucose from going too high or too low. Finally, stay well-hydrated, as it helps stabilize blood sugar levels.
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Choose fruits wisely
While all fruits contain natural sugar, some are better than others at helping to control blood sugar. Berries, for example, have the lowest amount of sugar and the highest amount of fibre among fruits. They are also packed with healthy nutrients. However, it is recommended to eat berries with protein sources such as Greek yoghurt, nuts, or cheese to help counteract the glucose.
Citrus fruits such as oranges and grapefruit are also considered low to medium on the glycemic index. They are packed with fibre and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties. Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes.
Fruits that do not cause a spike in blood sugar include apples, cherries, oranges, pears, and strawberries. Research suggests that eating at least five servings of fruits rich in a chemical called anthocyanin (such as blueberries, apples, and pears) each week reduced the risk of type 2 diabetes by 23%.
Portion size is also important when it comes to managing blood sugar. O'Meara, an expert in helping people with diabetes, recommends aiming for equal-sized portions of protein and carbohydrates to ensure you're getting enough protein to counteract the carbs.
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Frequently asked questions
Some foods that can help control sugar levels include whole grains, vegetables, nuts, seeds, and healthy fats. Whole grains such as whole wheat bread and pasta, brown rice, oats, and quinoa are an excellent source of fiber, which helps control blood sugar by acting as an outer shell covering carbs, slowing down the release of sugars into the bloodstream.
Foods that are high in added sugars and refined carbs can cause blood sugar fluctuations and should be limited or avoided. These include sweetened drinks, candy, fruits, and starches such as bread and pasta, which contain high amounts of carbohydrates that can quickly turn into sugar and rush into the bloodstream.
Proteins help hold back sugars and release them slowly into the bloodstream, keeping blood sugar levels within a normal range. It is recommended to aim for equal-sized portions of protein and carbohydrates to ensure you are getting enough protein to balance the carbs.
In addition to incorporating recommended foods into your diet, controlling sugar levels involves adopting a balanced diet and healthy lifestyle choices. This includes staying hydrated, as water helps stabilize blood sugar and flush out excess sugar, and exercising consistently to boost metabolism and burn off excess sugars.
Diets rich in magnesium have been associated with a reduced risk of diabetes and improved insulin sensitivity. However, if you already consume enough magnesium-rich foods, magnesium supplements may not provide additional benefits. Apple cider vinegar has also been found to reduce blood sugar spikes and improve insulin sensitivity, but more research is needed to confirm these effects.
