Skip to main content

6 Blood Sugar-Lowering Tricks Proven to Work

Managing blood sugar is vital for your overall health, especially when you're diabetic, in order to help prevent serious issues like vision loss, kidney damage and heart disease. High blood sugar happens when there's too much sugar in the blood and not enough insulin, and as a result causes worrisome symptoms like blurred vision, headaches, increased urination and in some cases vomiting, rapid heartbeat, confusion and coma. High blood sugar is anything over 125 mg/dL while not eating for at least eight hours and Eat This, Not That! Health spoke with experts who share tips on how to lower blood sugar. As always, please talk with your physician for medical advice. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

1

Get Moving

woman jogs at sunset on hill overlooking city

Carewell's nursing consultant, Kiera Powell, RN tells us, "Incorporate at least 20 minutes of dancing, taking a face-paced walk, swimming, or riding a bike into your daily routine. This can help lower blood sugar."

2

Get in 150 Minutes of Exercise a Week

mature couple jogging outdoors

Powell reminds us, "Exercise is an important part of blood sugar management. Getting exercise regularly strengthens your heart, allowing it to pump more blood with less effort, which decreases the pressure on the arteries and lowers blood pressure. According to the CDC, at least 150 minutes of moderate to intense exercise per week is key to blood sugar regulation." 

3

Check Your Blood Sugar Levels Often

Diabetic woman taking blood sample with lancet pen at home.

Powell explains, "If you've been diagnosed with chronically high blood sugar, pre-diabetes, or diabetes (whether type one or two), it's important that you regularly check your blood sugar levels and adhere to the treatment prescribed by your doctor. In some cases, blood sugar levels cannot be regulated without the help of specific medications, so taking them as prescribed is essential to preventing complications."

4

Stay Hydrated

with closed eyes drinking clean mineral water close up, young woman holding glass

Lisa Richards, a nutritionist and author of the Candida Diet says, "The kidneys are the primary way the body flushes out excess sugar. By staying hydrated the kidneys work more efficiently and effectively at this process. When we are dehydrated our glucose levels can begin to rise leading to high blood sugar. Drinking plenty of water also helps to rehydrate the blood, which aids in helping maintain balance in blood sugar levels rather than rapid highs and lows. Water is the preferred source of hydration, especially for those with diabetes, rather than turning to sugar filled sports drinks. There are hydration options available on the market, but always check to ensure they do not contain added sugars or excess carbohydrates." 

5

Eat Fiber

Woman Eats Cereal

Trista Best, MPH, RD, LD shares, "Foods high in soluble fiber are an excellent way to manage blood sugar by preventing or reducing glucose spikes. Soluble fiber is able to improve insulin sensitivity by being a food source for beneficial bacteria in the gut. When the gut's microbiome is balanced these bacteria are better able to digest food and mitigate the insulin response. This form of fiber will also slow the body's absorption of sugar and thereby prevents spikes in blood sugar. By slowing the rate of absorption the cells can adjust to insulin and thereby mitigating the rapid rise and fall of blood glucose. Food sources of soluble fiber include legumes, oats, avocados, sweet potatoes, broccoli, flax seed, carrots, and apples to name just a few."

6

Healthy Fats

eat fiber foods

According to Powell, "A nutritious and well-balanced diet is an effective way to control diabetes. Avoid foods high in saturated and trans fats, like fried foods, and anything with high salt and sugar levels. Also, keep an eye out for sugary beverages as we often don't think about how much sugar is in drinks like juice, soda, alcoholic beverages, and sports drinks. Healthy fats, like salmon, nuts, and seeds, are also great ways to help regulate blood sugar levels." 

The post 6 Blood Sugar-Lowering Tricks Proven to Work appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i