Jeffrey Salazar
A balanced diet is key to controlling blood sugar levels. While people with prediabetes do not need to eliminate entire food groups, they should limit their intake of added sugars and refined carbohydrates, such as white bread, bagels, and sweets. Instead, they should opt for complex carbohydrates, such as whole grains, lentils, and legumes, which are rich in fiber and slow down the release of sugars into the bloodstream. In addition to a balanced diet, regular exercise, and hydration are also important for managing blood sugar levels.
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What You'll Learn
Eat more protein, fibre, and healthy fats
Eating more protein, fibre, and healthy fats can help reduce blood sugar levels. Firstly, a higher protein intake can increase insulin sensitivity. Insulin is a hormone that helps the body regulate the glucose it absorbs. When a cell is sensitive to insulin, it allows more glucose to enter the cell, thus lowering glucose levels in the bloodstream. Proteins also slow down digestion, creating a slower rate of glucose absorption.
Secondly, fibre-rich foods help to slow digestion, keeping blood sugar levels steady. Fibre also helps you feel full sooner and for longer. To increase your fibre intake, opt for fresh, whole foods like fruits, vegetables, and whole grains.
Finally, while fat is necessary for a healthy diet, it is important to focus on unsaturated fats found in oils, fish, seeds, and nuts. Eating saturated fats reduces the action of insulin, leading to higher blood glucose levels.
In addition to eating more protein, fibre, and healthy fats, it is important to avoid sugary, processed foods, which can significantly increase the risk of type 2 diabetes.
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Avoid starches, sugar, and refined carbs
Starches, sugars, and refined carbs can cause a rapid increase in blood sugar levels. These "bad carbs" have been stripped of bran, fibre, and nutrients, and include white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. They are quickly digested, resulting in unhealthy spikes in blood sugar levels.
Simple or refined carbohydrates can also cause fluctuations in mood and energy and contribute to fat build-up, especially around the waistline. When you eat these types of carbohydrates, your bloodstream is flooded with sugar, triggering a surge of insulin to clear the sugar from your blood. This can lead to a cycle of overeating, weight gain, insulin resistance, and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and other serious health issues.
To reduce blood sugar levels and improve overall health, it is important to limit or avoid starches, sugar, and refined carbs. Instead, opt for complex or unrefined carbohydrates, also known as "good carbs". These include vegetables, whole grains, and naturally sweet fruits, which are digested more slowly, resulting in stable blood sugar levels and less fat accumulation.
Examples of complex carbohydrates include starchy vegetables (such as white and sweet potatoes, peas, and corn), legumes (beans and lentils), and whole grains (such as brown rice, whole wheat bread, whole grain pasta, and oatmeal). These foods are rich in fibre and nutrients, which help to slow down digestion and prevent diseases.
When choosing carbohydrates, look for items with whole wheat flour listed as the first ingredient. Old-fashioned or steel-cut oats are a great whole grain option instead of sugary cereals. You can also explore grains like quinoa, farro, bulgur wheat, barley, and millet, which are nutritious and flavourful.
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Drink water and stay hydrated
Drinking water and staying hydrated is an important way to manage blood sugar levels. Water helps your kidneys filter out excess sugar through urine. The more hydrated you are, the more urine your body produces, and the more excess sugar is flushed out. Water is the best drink for hydration, and it's crucial to avoid sugary drinks, such as soda and juice, which can cause blood sugar spikes.
Drinking water is a simple yet powerful tool for managing blood sugar. It helps to dilute the concentration of glucose in the blood, allowing the kidneys to more effectively filter and remove it. This process is essential for maintaining healthy blood sugar levels. Additionally, staying hydrated supports kidney health, ensuring they function optimally to eliminate excess glucose.
Water is a calorie-free and sugar-free beverage, making it an ideal choice for those managing their blood sugar levels. It is a natural way to promote healthy blood sugar regulation without introducing additional sugars or carbohydrates that could negatively impact glucose levels. Choosing water over sugary alternatives is a straightforward way to reduce sugar intake and promote better blood sugar control.
Staying hydrated by drinking water also helps to suppress appetite and reduce calorie intake. This can aid in weight management, which is crucial for maintaining healthy blood sugar levels. Research has shown that even a 5% reduction in body weight can significantly improve blood sugar regulation and decrease the need for diabetes medication. Therefore, drinking water supports blood sugar control both directly, by flushing out excess glucose, and indirectly, by aiding weight management.
In addition to water, consuming foods with high water content can also contribute to hydration. Fruits and vegetables such as watermelon, cucumber, strawberries, and celery are over 90% water and provide essential nutrients. These water-rich foods can help increase overall fluid intake and support healthy blood sugar levels. They are also excellent sources of fibre, which helps slow the absorption of glucose, further contributing to stable blood sugar levels.
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Exercise and get enough sleep
Exercise is an important part of managing blood sugar levels. When you engage in physical activity, your muscle cells become better at using any available insulin to take up glucose, both during and after the activity. This process helps to lower blood glucose in the short term. Regular exercise can also lower your A1C levels and make your body more sensitive to insulin, helping to lower blood glucose for up to 24 hours or more after a workout. To optimise the benefits of exercise, it is important to understand how your blood glucose levels respond to physical activity. Therefore, checking your blood glucose levels before and after exercising is recommended. This can help you identify patterns and prevent your blood glucose levels from becoming too high or too low.
It is important to note that exercise can lead to hypoglycemia, so it is crucial to check your blood glucose levels during and after exercise. If you experience hypoglycemia, treat it immediately by checking your blood glucose levels and consuming carbohydrates if they are low.
In addition to exercise, getting sufficient sleep is vital for maintaining healthy blood sugar levels. Sleep can directly impact the production of hormones that regulate blood sugar, such as cortisol and insulin. When you don't get enough sleep, your body produces more cortisol, which affects insulin's function. Disrupting your body's natural circadian rhythm by staying awake at night can also make your cells less responsive to insulin. Therefore, maintaining consistent sleep and meal times is crucial for regulating blood sugar, especially for those who work night shifts or have rotating shifts.
Studies have found a link between inadequate sleep and an increased risk of type 2 diabetes, even in children. Sleep loss has been associated with elevated glucose levels in hospitalised patients, regardless of whether they have diabetes. Obstructive sleep apnea, a severe sleep breathing issue, is also associated with increased fasting glucose levels. Therefore, prioritising sleep and aiming for at least seven hours of sleep per night can help regulate blood sugar levels and reduce the risk of diabetes.
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Eat magnesium-rich foods
Magnesium is an essential nutrient that helps regulate blood sugar levels. It is required for protein synthesis, muscle and nerve function, and controlling blood pressure and glucose levels. A magnesium deficiency is often seen in people with diabetes, especially those with high blood sugar levels. This is because low magnesium levels are associated with insulin resistance, which can lead to type 2 diabetes.
Magnesium-rich foods include dark leafy vegetables such as spinach and cabbage, which are also high in vitamins A, C, and K, and iron. Pumpkin seeds, flax seeds, chia seeds, and sunflower seeds are also good sources of magnesium and can be easily added to your diet. These seeds are a great way to get your daily dose of magnesium, especially if you have a nut allergy.
Some nuts are also rich in magnesium, including almonds, peanuts, and cashews. These nuts also have additional health benefits, such as anti-inflammatory properties and weight management support. Avocados and bananas are other fruit sources of magnesium, with avocados containing 58 milligrams of magnesium and bananas containing 37 milligrams in a large banana.
Increasing your intake of magnesium-rich foods or considering supplementation may help improve your blood sugar regulation. However, it is important to consult your doctor before taking any supplements, especially if you are on prescription medication, to avoid possible drug interactions.
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Frequently asked questions
A good diet to reduce blood sugar includes whole grains, vegetables, nuts, seeds, and healthy fats. It is important to balance carbohydrates with protein, fibre, and healthy fats.
Foods that help regulate blood sugar include broccoli, pumpkin seeds, nuts, and apples. These foods may help slow digestion and typically do not raise your blood sugar.
Foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened desserts, should be avoided. Starches such as bread and pasta also contain a lot of sugar in the form of carbohydrates.
In addition to diet, exercise is important for reducing blood sugar. It is recommended to do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. Staying hydrated by drinking water is also important for managing blood sugar.
